Le monde de la dynamophilie

Squat

When it comes to the powerlifting squat, both technique and adherence to strict rules are crucial. Here’s a breakdown:

Powerlifting Squat Techniques:

• Stance:
  • Typically, a wider stance than a standard squat is used in powerlifting. This helps engage the posterior chain (glutes and hamstrings).
  • Toe angle varies, but generally, toes are pointed outward to some degree. This allows for proper knee tracking.
• Bar Placement:
  • Powerlifters often use a “low-bar” squat, where the bar rests lower on the back, across the rear deltoids. This position allows for greater leverage and the ability to lift heavier weights.
  • Alternatively, the “high bar” squat is also used.
• Descent:
  • The descent should be controlled.
  • The lifter aims to “break parallel,” meaning the hip crease must descend below the top of the knee. This is a critical rule in competition.
  • Knee tracking is essential. Knees should track in line with the toes, avoiding “knee valgus” (knees caving inward).
• Ascent:
  • The ascent should be powerful, driving through the heels.
  • Maintaining a tight core and braced upper body is essential throughout the lift.
• Breathing and Bracing:
  • Proper breathing and core bracing are vital for spinal stability.
  • Lifters typically take a deep breath before the descent and hold it until they pass the sticking point on the ascent.

Powerlifting Squat Rules:

• Depth:
  • The most critical rule is achieving proper depth. The hip crease must descend below the top of the knee.
• Stance and Movement:
  • The lifter must maintain control throughout the lift.
  • Excessive forward lean or rounding of the back can result in a failed lift.
  • The lifter must not bounce or double-dip at the bottom of the squat.
• Command:
  • In competition, the lifter must wait for the referee’s commands:
    • “Start” (or a similar command) to begin the descent.
    • “Rack” to return the barbell to the rack.
• Equipment:
  • Powerlifting federations have strict rules regarding approved equipment, including:
    • Belts
    • Knee sleeves or wraps
    • Squat suits (in equipped divisions)
  • The rules regarding the equipment, can change depending on the powerlifting federation, that is being used.
• Foot placement:
  • The lifters feet must remain flat on the platform during the lift.

Key Considerations:

• Proper warm-up is essential to prepare the body for heavy squats.
• Progressive overload is the key to increasing squat strength.
• Seeking guidance from an experienced powerlifting coach can help refine technique and prevent injuries.

6 March 2025