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[Free Info Friday] Why do we arch? Have you been asked that question? Have you ever wondered that yourself? Here are 3 reasons why arching is the way to go! It’s not a squat or a deadlift Most would argue that arching is bad for your back. Are they correct? Yes and no. Arching is terrible for your spine when it comes to squats and deadlifts. When we squat and deadlift we are loading weight onto our spines axially (top and bottom) and compressively (pushing together). Doing so can cause severe issues But we’re not talking about the squat and the deadlift. We’re talking about the bench press. When we lay on a bench, the load is not on our spine. Shoulder Safety As mentioned above, when we lay on a bench, our backs are not taking the brunt of the load. However, our shoulder joints are! When you have an arch in your back you are extending your spine which helps lock your shoulders into place and reduces the range of motion for your arms to travel . This is powerlifting! More than likely, the people that like to leave stupid comments about arching in the bench press aren’t powerlifters. They seem to forget that powerlifting is a sport and the objective is to move the most weight! Arching is a technique that we use to do just that. The arch increases full-body tension and decreases the range of motion through which the bar moves, leading to heavier loads and more strength. Heavier loads mean greater force production, resulting in a stronger athlete. Voila! Next time someones slides into your comment section and tells you are a cheater because of your arch, you are fully loaded with the reasons why we do it! Hit the ❤️ and comment if you thought this was helpful
[GWPL POP Shop Tour] We’ve been toying around with an idea and I’m interested to see what you think. What if we created a pop up shop for you to come, shop, meet our team and maybe some of your favorite lifters. We can chat about life and lifting and get geared up for an after party lifting session at a local gym. (The first one will probably be Miami) And then, what if we traveled to different cities? Let me know your thoughts in the comments.
[On The Blog] How-To Guide On Picking Your Attempts for your next meet. Written by @diesellifts This article will teach you the basics of understanding how to plan your attempts at a meet so you can show off all the hard work you’ve been putting in during your training. FIRST ATTEMPTS This is the most important attempt. I’m going to say it again for emphasis so you really understand. THE FIRST ATTEMPT IS THE MOST IMPORTANT. The quickest way to lose is to bomb out of a meet. The fastest way to bomb out a meet is to miss your opener on squat. Especially if you are about to compete in your first powerlifting meet. Being prudent in planning your opening squat attempt is the best thing you can do for yourself. Easily hitting your first squat starts your meet, puts a score on the board and sets the tone for you performance that day. The first attempt should be anywhere from 85-92% of your projected third attempt. In short, this should be something that you can do in the gym every day even if you’re sick. Like Ebola sick. Like dying. Seriously. SECOND ATTEMPTS Your second attempt should be between 92-96% of your projected third attempt. It is important to not set this too high so you aren’t fatigued for your last lift, but you still want to build a high total in case you miss your final attempt. According to The Strength Athlete (more information on this below) 50% of all lifters miss their final attempts on deadlift, and 45.6 miss their third attempts on squat. Keep this in mind while setting your second attempt. . THIRD ATTEMPTS What is your current one rep max in the gym? How long ago was it? If you know your current one rep max it can be used as a helpful guideline for your third attempt. Typically in a meet, you want your third attempt to be something equal to or slightly higher than your current gym max. Read more articles like this one by clicking the link in our bio and choosing GWPL Blog.
“You never know how strong you are, until being strong is the only option you have.” • Girls Getting Stronger Tee available now. (All of our t-shirts come with the option to crop 😉) Click the link in our bio to check out our new releases.
[Crops Crops and more Crops!] There’s nothing like wearing your passion on your shirt. The Lifts Crop available now in 4 different color 🖤 Click the link in our bio
[New Blog] We had the pleasure of interviewing 23 year old cancer survivor @powerlifting_princess13 Here’s what she had to say when we asked her how treatment and being sick affected her training “Having cancer and going through chemotherapy affected my life and my training tremendously. As far as training went, I really couldn’t. I couldn’t even touch a barbell after the first month of treatment. I still went to the gym and did what I could, but I just continued to get weaker. I was so anxious to be able to lift and train hard again. I had been so used to pushing myself in the gym, but for the first time, I really couldn’t do that. It was hard. It was hard losing everything that I thought made me, me. I lost all of what I believed to be my best qualities. I lost my strength, my long beautiful hair, my perfect skin, and most of my muscle. Powerlifting had become a passion of mine and I had to take a step back. The great thing about powerlifting is that as soon as I beat cancer and I was ready to train again, it was still there.” . Read about her amazing strength on the blog! Click the link in our bio and click GWPL Blog🖤