Whether you’re a competitive powerlifter, coach, or athlete looking for increases in strength and explosive power, look no further than Powerlifting.

Powerlifting describes the three powerlifts—squat, bench press, and deadlift and explains how to combine them into a powerlifting program or build them into a sports training program. You’ll learn how to perform each lift, including correct hand and foot placement, body positioning, and breathing. Thirty-five photos showing the phases of each lift accompany the text and clearly illustrate proper technique, which is the key to avoiding injury. Athletes who have avoided powerlifting for fear of injury can use the book’s detailed descriptions and numerous photos to lift with confidence and enhance their training regimen.

Once you’ve mastered the lifts, you can create a customized powerlifting program for either competition or sports such as football, wrestling, and track and field. You will find programs for the squat, bench press, and deadlift which are customized for both men and women according to weight. Author Barney Groves includes profiles of expert powerlifters as well as advice on what to eat for building strength and size, how to enhance your performance with approved supplements, how to get psyched up for lifting, and everything you need to know about powerlifting competitions.

This comprehensive guide will help you lift safely and effectively and incorporate valuable tips for maximizing strength and power in your training program.

About the Author

Barney Groves has been a weightlifter for more than four decades and a weight-training instructor at the university level for almost as long. As a certified strength and conditioning specialist, he has also been a strength coach and consultant for several college teams. He is the coauthor of two other weight-training books from Human Kinetics—the top-selling Weight Training: Steps to Success and its companion, Weight Training Instruction: Steps to Success.

Groves began powerlifting in 1991 at the age of 55, and since that time, he has set state, regional, and National records in the squat. He has competed in two to four meets each year, placing first in every meet but one. Currently, he is the Virginia state and regional champion for the 60 and older age group.

Groves holds a PhD in physical education from Florida State University and is a professor of physical education at Virginia Commonwealth University. He lives in New Kent, Virginia, with his wife, Patsy. When he’s not lifting, Groves enjoys flying and working on his 113-acre farm.

Table of Contents

Chapter 1. Building Power and Strength
• Power Defined
• Strength Defined
• Factors Affecting Power and Strength
• Selecting a Proper Facility
• Learning Proper Spotting and Safety Techniques
• Supportive Equipment

Chapter 2. The Squat
• Introduction
• Mechanics of the Squat
• Most Common Mistakes
• Helpful Suggestions
• Competitive Rules of Performance for the Squat

Chapter 3. The Bench Press
• Body Positioning on the Bench
• Foot Position
• Hand Placement on the Bar
• Bar Path
• Breathing

Chapter 4. The Deadlift
• What Is the Best Style for You, Sumo or Standard?
• Foot Placement
• Hand Placement
• Torso Positioning
• Head Positioning
• Breathing

Chapter 5. The Training Cycle
• Knowledge
• Dedication
• Sacrifice
• Honesty
• Confidence
• What Is a Cycle?
• Cycle
• When to Cycle
• Successful Cycles

Chapter 6. Proper Nutrition
• Introduction
• Protein
• Fat
• Carbohydrates
• Sample Diet
• Fluids

Chapter 7. Lifting Ergogenics
• Introduction
• Supplements
• Antioxidants
• Vitamins
• Electrolytes
• Minerals
• High Carbo Bar
• Sports Drinks
• Pure Oxygen
• Ammonia
• Liniment/Balms
• Steroids
• Lifting Belts
• Squat Suit
• Deadlift Suit
• Benchpress Shirt
• Erector Shirt
• Squatting Briefs
• Wrist Wraps
• Knee Wraps
• Mouth Guards
• Footwear for Each Event

Chapter 8. Training Programs
• Programs for the Squat
• Programs for the Bench Press
• Programs for the Deadlift

Chapter 9. Psyched to Lift
• How to Psych Up for Every Training Session
• How to Psych Up for a Meet
• The Power of Concentration
• Visualization
• Other Methods of Stimulation

Chapter 10. Competition
• How to Find a Meet to Enter
• How to Enter a Meet in the Proper Category
• Rules Meeting • Warm-up Room
• When to Put On Your Gear at a Meet