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- End of the Year Goals
End of the Year Goals
You've been working toward these goals all year. Are you satisfied with your progress?
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This week we’re talking about goals. 12 months ago, many of you set powerlifting goals for the year. How’s your progress? Are you lifting more than you were last year? Have you progressed in the competitive world? We’re including a few specific resources (including advice from a few of our coaches) to help you finish strong. Let us know what you’re working on in the survey, too. If you hit a goal, let us know. We’re happy to share your success with the powerlifting world!
Resources:
Powerlifting Coach Squat Evaluation (YouTube)
The Ideal Deadlift Grip Width
Your deadlift grip width might seem like an insignificant talking point when it comes to your powerlifting technique. However, I commonly see lifters grip the bar with such glaring faults that if they just tweaked a couple of small things they would be lifting a lot more weight.
And that plays a role in hitting your end-of-year goals.
So what should your grip width be when deadlifting?
Your hands, as an extension of your arm, should fall naturally below the shoulder. As you bend over to grab the bar, you don't want to place your hands any wider or narrower than how your arms naturally hang toward the floor. With a proper grip width, you are able to engage your lats much more efficiently, as well as reduce the range of motion of the deadlift.
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Struggling to Squat?
Here’s a new video from one of our powerlifting coaches. He points out what to do if you want to improve your squat performance.
And we’ve got a reader question to answer, too. Someone reached out (from one of our surveys like you’ll find below!) and our coach Matthew Taylor responded.
The question: Why does one hip hurt after squatting?
There is likely an assymetry present. Working on improving your single leg strength with single-leg squat movements like lunges, step-ups, and split squats will help even out any strength imabalances. If you’re still running into issues, you can examine your mobility to see if there’s an underlying asymmetry and work to correct any range-of-motion deficiencies with stretching and soft tissue work.
Want to book a session with one of our coaches? You can find them right here.
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Powerlifting Programs for Beginners
If you’re new to the powerlifting world, you may want a beginner program to get you started toward your strength training goals. Here’s our guide to beginner powerlifting programs, including the benefits and limitations of each.
Where to Find a Powerlifting Coach
If you’re serious about reaching powerlifting goals, you’ll want to work with an expert. Coaches hold you accountable to goals. They also help you maximize your strength with targeted exercises, identify mistakes with your technique, and identify areas for optimization.
Since starting coaching I have come a long way both mentally, and physically as a strength athlete. Not only have I been able to put pounds on to my total (obviously the goal), but I have also begun to become much more aware of the smaller, yet very important aspects of my training. Through learning more about things such as relative fatigue management, long term vs. short term goals, being in / finding the proper mindset for training sessions, etc. I have been able to take my powerlifting training to new heights. As someone who is relatively “new” to the sport (roughly 2.5 years of powerlifting under my belt), I knew I had a lot to learn, and knowing now, this was definitely the right place to do so.
The Difference Between Cheap and Expensive Barbells
If you’re considering adding dumbbells to your home or commercial gym, you might have experienced sticker shock when you realized how expensive they can be. You might then wonder if there’s a huge difference between cheap and expensive dumbbells and what you’ll be sacrificing if you go with a budget brand over a premium brand.
The main differences between cheap and expensive dumbbells are where they’re made and where the materials come from. Dumbbells made overseas are almost always cheaper than ones that are made in the US. Dumbbells made with materials sourced from other countries are also cheaper, even if they are manufactured on US soil.
And if you’re in the market for barbells, check out what Amazon has on sale. It’s still Cyber Week, which means some of the Black Friday deals are still live.
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