Created by a powerlifter, these three exercises are the bread and butter of the sport. They are foundational movements used in every competition lift. Throughout the whole lift, you’ll use the big three to move your body weight through space.This guide is designed to help you learn about the big three and make sure you fully understand how they’re written in powerlifting rules.
Big Three Exercise Terminology
As a powerlifter, the three best exercises to focus on are the Squat, Deadlift and Bench Press.
There are a lot of ways you can do squats. What matters is that your knees don’t go passed your toes as this could cause some serious injuries to your joints. To complete a squat correctly, you must push through your heels and keep both feet flat as you descend into the squat position with an upright posture as possible. In addition to working out all of those muscles in your thighs and buttocks area, squatting also helps strengthen your back muscles which will help give you better posture throughout the day!
The Deadlift is probably the most important exercise in powerlifting. It works out your legs, back, shoulders and traps as well as even working out your core. A deadlift should be performed with a heavy weight and feet flat on the ground. You should keep your spine straight and make sure you push through your heels as you pull up and stand to complete the lift.
Learn about Proper Deadlift Form
Finally, the Bench Press is the best chest exercise you can get. To do it correctly, there are some tips that you need to follow. You have to have a flat bench and your back needs to be against it. You need to keep your feet flat on the ground, bend at your elbows and spread your elbows out wide apart as you push up the dumbbells. Lower them as much as possible without touching your stomach while remaining in control of the weight all throughout the movement.
The History of the Big Three
The Big Three are a monophyletic group of exercises that consist of Squat, Deadlift and Bench Press. As a powerlifter, the three best exercises to focus on are the Squat, Deadlift and Bench Press.
Each movement is used throughout competition lifts to increase pressure on your muscles. As you can see by some of the tips included in this article, it can be difficult but it’s 100% worth it! Just remember to pace yourself when you’re trying to do these exercises and focus on completing them correctly.
Now that you have a better understanding of the Big Three, it’s time for you to take a look at some of the major benefits that each lift offers.
How to Properly Execute the Big Three with Proper Propping and Form
The article will discuss how to properly execute the big three, what are the best exercises for powerlifting, what are the benefits of each exercise, and some helpful tips for each exercise.
The first exercise that will be discussed is the squat. A squat should be taken on a flat surface with your feet about shoulder width apart with your toes facing forward. You want to keep your back straight at all times as you descend into the squat being sure not to allow your knee joints go past your toes. The weight should be evenly distributed on both sides of you as you push through your heels at all times while keeping both feet flat on the ground during this movement.
Learn How to do Barbell Deadlifts
You can also perform a deadlift by placing a barbell on an overhead rack. Then, stand with your feet straight and make sure that your back is against the bench. Push through your heels and keep your legs straight as you pull up with the barbell while making sure to keep your shins vertical at all times.
The last movement of the big three that will be discussed is also one of the hardest to execute correctly which is the bench press but for a different reason than many people believe. The bench press can be difficult because you need a flat bench to perform this exercise and that could prove to be a problem for some people.
You want your back to be firmly against the bench as you keep both feet flat on the ground during this movement. You also want your elbows out wide apart as you push up with the dumbbells while keeping them close to your body at all times. Then, lower them down until they are below your torso while keeping control of the weight throughout this movement.
Conclusion
The Big Three are one of the three best exercises for building muscle and power for competitive powerlifters. They are a monophyletic group of exercises that consist of Squat, Deadlift, and Bench Press. Remember to always practice the proper form when working out to avoid any potential injuries. We hope this detail on the Big Three has been helpful. Stay tuned for more!
Disclaimer: Please note that this article is for educational purposes only. If you are seeking medical advice, please visit your healthcare provider or a certified medical professional. Legal Disclaimer Statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease or health condition.
