🏋️ Learn Powerlifting
Powerlifting skills
21 skills, beginner to advanced. 14 of them can be checked from a phone video with honest form analysis — no fake scores.
Beginner
5Back Squat
The king of leg exercises — barbell on your upper back, sit down between your hips, stand …
Analysis
Bench Press
Lie on a bench and press a barbell from your chest to locked-out arms. Simple, but it's th…
Analysis
Deadlift
Pick a loaded barbell up off the floor and stand tall with it. It's one of the best streng…
Analysis
The Brace
Bracing is how you protect your spine and lift more — the most important fundamental in th…
Bailing Safely
Knowing how to miss a lift safely is as important as the lift itself — it's what lets you …
Intermediate
7Low-Bar Squat
The powerlifting squat. The bar sits lower on your back — across your rear delts instead o…
Analysis
Sumo Deadlift
A deadlift with a wide stance and hands gripping inside your knees. Standing wider with a …
Analysis
Bench Arch & Leg Drive
The setup that turns the bench from a chest exercise into a powerful full-body lift. You a…
Analysis
The Walkout
Unracking the squat and walking it into position — a small thing that wrecks a lot of big …
Analysis
Hook & Mixed Grip
Two ways to hold a heavy deadlift bar so it doesn't roll out of your fingers. Mixed grip (…
Romanian Deadlift (RDL)
The ROMANIAN DEADLIFT (RDL) is the single best accessory for building the hip-hinge patter…
Analysis
Pause Squat
The PAUSE SQUAT — squatting down and holding a deliberate pause (1-3 seconds) at the botto…
Analysis
Advanced
6Competition Commands & Timing
In a meet, the lift doesn't count unless you follow the referee's commands — every light c…
Paused Competition Bench
In competition you must pause the bar motionless on your chest and wait for the \"Press!\"…
Analysis
Opener & Attempt Selection
How you pick your three attempts on each lift decides whether you post a big total or bomb…
Bar Path & Sticking Points
Heavy lifts are won and lost on where the bar travels and where it slows down. The bar sho…
Analysis
Peaking for a Meet
Peaking is how you arrive on meet day fresh AND strong. In the final weeks you train the c…
Deficit Deadlift
The DEFICIT DEADLIFT — pulling while standing on a small platform (typically 1-3 inches) s…
Analysis
Insane
3The Maximal Single
A true one-rep max — the heaviest single you can lift with full effort. It's where months …
Analysis
Belt & Wrist Wraps
The supportive gear of raw powerlifting: a lifting belt, wrist wraps, and knee sleeves. Us…
Grinding a Stalled Rep
Sometimes a heavy rep slows almost to a stop mid-lift — the 'grind.' Finishing a grind is …
Analysis