Breaking Through Plateaus: Advanced Techniques to Increase Your Powerlifting Lifts

Every powerlifter, regardless of their experience level, will eventually encounter a plateau – a frustrating period where progress in the squat, bench press, or deadlift seems to stall. Breaking through these plateaus requires more than just consistent effort; it demands strategic implementation of advanced powerlifting techniques. This article will explore some effective methods to help you increase your squat, increase your bench press, and increase your deadlift when you feel stuck.

Understanding Plateaus:

A plateau can occur for various reasons, including your body adapting to your current training stimulus, weaknesses in specific parts of the lift, or even psychological factors. Identifying the potential cause is the first step towards overcoming it.

Advanced Techniques to Increase Your Squat:

Pause Squats: Performing squats with a deliberate pause at the bottom position (in the hole) helps to build strength and explosiveness out of the weakest part of the lift. It also improves control and forces you to rely less on the stretch reflex. How to calculate the appropriate pause squat weight"

Tempo Squats: Controlling the speed of your descent (eccentric phase) and ascent (concentric phase) can reveal weaknesses and improve muscle engagement. Try a slow descent (e.g., 3-5 seconds) followed by an explosive ascent.

Accessory Work for Weak Points: Identify specific muscle groups that might be limiting your squat (e.g., glutes, hamstrings, core) and incorporate targeted accessory exercises like glute bridges, hamstring curls, and core work.

Advanced Techniques to Increase Your Bench Press:

Pause Bench Press: Similar to pause squats, pausing the bar on your chest during the bench press eliminates momentum and builds strength off the chest, a common sticking point. How to do Paused Bench Press

Board Presses: Placing a board (or a rolled-up towel) on your chest at different heights reduces the range of motion, allowing you to overload specific parts of the lift, particularly the lockout.

Accessory Work for Weak Points: Strengthening your triceps (e.g., close-grip bench press, skullcrushers) and upper back (e.g., rows, face pulls) can significantly improve your bench press.

Advanced Techniques to Increase Your Deadlift:

Deficit Deadlifts: Standing on a slightly elevated surface (e.g., a weight plate) increases the range of motion, making the initial pull harder and building strength from the floor.

Rack Pulls: Setting the barbell on pins in a power rack at various heights (typically above the knees) allows you to overload the top portion of the deadlift and improve lockout strength.

Accessory Work for Weak Points: Strengthening your hamstrings (e.g., Romanian deadlifts, good mornings), back (e.g., pull-ups, rows), and grip (e.g., farmer's walks, dead hangs) are crucial for a stronger deadlift.

Implementing Advanced Techniques:

Introduce these techniques gradually into your training, starting with lighter weights and focusing on maintaining proper form. Don't try to implement too many changes at once. Monitor your progress and adjust your program accordingly.

Breaking through powerlifting plateaus is a testament to your dedication and strategic thinking. By incorporating these advanced powerlifting techniques into your routine, you can target your weaknesses, challenge your body in new ways, and ultimately increase your squat, increase your bench press, and increase your deadlift. Stay patient, consistent, and keep pushing your boundaries!"