Powerlifting by shaunpak2

POWERLIFTING

Shaun Pak Joo Haw FOUNDATION IN ARTS

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Table of Contents Introduction of powerlifting History of powerlifting Techniques of powerlifting Regulations of powerlifting ReferenceÂ

n o i t c u d o r t n I 4

What is Powerlifting? Powerlifting is a strength sport that involves 3 lifts: squat, bench press, and deadlift. The rules are very simple. In competition, a powerlifter stands alone on a platform and tries to lift the heaviest weights in a single repetition. Judges are present to ensure that the rules are followed.

What I initial thought of powerlifting A sports where one can showoff their strength in public to get some sort of recognition from their peers. For guys, is to prove their masculinity. 5

History THE ACTION AND EXERCISE INVOLVED IN POWERLIFTING CAN BE TRACED ALL THE WAY TO ANCIENT GREECE AND ROMAN ERA WHERE STRENGTH WAS IMPORTANT AND A DECIDING FACTOR WHETHER AN EMPIRE'S MILITARY IS STRONG ENOUGH TO CONQUER OTHER NATIONS. AFTER THE FALL OF BOTH EMPIRES, CAME THE DARK AGES WHERE GYMS ,KNOWLEDGE AND CULTURE WERE LOST IN THE MIDDLE AGES. SCULPTED BODY WAS LOOKED DOWN UPON. IT WAS ONLY IN THE EARLY 1800S THAT GYM HAS STARTED TO HAVE A COMEBACK TO SOCIETY; THAT EVENTUALLY REKINDLED THE PUBLIC'S FASCINATION AND APPRECIATION OF NOT ONLY THE HEALTH BENEFITS BUT THE AESTHETIC OF LOOKING FIT. 6

Techniques Of Powerlifting

Squat Before doing a squat Posture of the body - Back kept straight, feet in line with the shoulders, shoulder blades must be squeeze tight before resting the bar on the back and not on the neck.

Squat Posture of the body -Â Take a deep breath,upper back must be kept tight, chest up, hip pushed back and knees pushed out.

Break parallel Posture of the body -Â Squat until the hips are below the knees. Thighs parallel to the floor isn't low enough. You must break parallel.

Squat Up Posture of the body -Â Break parallel then Squat back up. Keep your knees out and chest up. Lock your hips and knees at the top. Breath.

Bench Press Setup Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor. Hold the bar in the base of your palm with full grip and straight wrist.

Unrack Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked

Lower the bar Lower it to your mid-chest while tucking your elbows 75Â°. Keep your forearms vertical. Hold your breath at the bottom.

Press Press the bar from your mid-chest to above your shoulders. Keep you butt on the bench. Lock your elbows at the top. Breath.

DeadliftÂ

Walk to the bar

Stand with your mid-foot under the bar. Put your heels hip-width apart. Points your toes out 15Â°.

Grab the bar Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart. Arms must be vertical when looking from the front.

Bend your knees Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot.

Lift your chest Straighten your back by raising your chest. Do not change your positionkeep the bar over your mid-foot, your shins against the bar, and your hips where they are.

Pull Take a deep breath, hold it and stand up with the weight. Keep the bar in contact with your legs while you pull. Don't shrug or lean back at the top. Lock your hops and knees.

Regulations of powerlifting

Health issues

Should blood or other foreign substances appear on the bar or equipment, it must be rectified immediately using a solution of 1 part bleach with 1 part water. The bar or equipment must be dried and verified as clean.

Footwear Footwear more substantial than basic socks must be worn. The only restrictions to such footwear are that no metal cleats or spikes are permitted.

Referee There will be 3 referees, the head referee and 2 side referees. The head referee is responsible for giving necessary signals for all 3 lifts for indicating to the speaker and timekeeper when the bar is ready, for communicating to the speaker the verification of national or world records, and any special decisions upon performance decided by the referee.

Signals SQUAT A visual signal consisting of a downward movement of the arm, together with the audible command "Squat". Completion. A visual signal consisting of a backward movement of the arm, together with the audible command "Rack".

Signals BENCH PRESS An audible command of "Start" when the bar is held at arms length. An audible command of "Press" when the bar is motionless on the lifters chest. Completion. An audible command of "Rack", when the bar has been pressed to straight-armâ&#x20AC;&#x2122;s length.

Signals DEADLIFT No signal required. Completion. A visual signal consisting of a downward movement of the arm, together with the audible command "Down".

JUDGE PRESENT

QUALIFIED JUDGES TO MAKE SURE THE LIFTERS FORM IS UP TO STANDARDS WHEN PERFORMING THE LIFTS AND THAT THERE ARE NO CHEATING 28

25KG 20KG

15KG

10KG

5KG PLATES MUST BE ROUND. COMPETITION

2.5KG

PLATES ARE WEIGHTED IN

2KG 1.5KG

KILOS AND CALIBRATED TO THE NEAREST 10 GRAMS. 29

Reference https://stronglifts.com/bench-press/#How_to_Bench_Press https://stronglifts.com/deadlift/#How_to_Deadlift https://stronglifts.com/squat/#How_to_Squat http://www.powerliftingtowin.com/powerlifting-rules-equipment/ https://www.iwf.net/weightlifting_/equipment/ http://www.globalpowerliftingalliance.com/gpa%20rules%20english. html https://www.artofmanliness.com/articles/the-history-of-physicalfitness/ http://www.clubready.club/blog/evolution-of-the-fitness-industrya-brief-history-of-the-public-gym 30