Category: Squats & Science

This video goes over the in-competition drug testing procedures for USA Powerlifting (USAPL). There are slight differences in the drug testing process for in competition and out of competition. In addition, there are differences with the process at local, national, and international levels. So I focused this video on local level in-competition testing. In the video, I go over, ⚛How many athletes get tested ⚛Why are certain athletes tested ⚛When are the athletes selected ⚛How Read More

Your ROM Should Match YOU!⁣While you must meet an arbitrary range of motion (ROM) in a Powerlifting competition, you don’t have to use a set ROM for your non-competition exercises in training. Just because you see someone else go through a certain ROM, doesn’t mean you need to match it. Your ROM should match you and what you’re capable of. This holds true for both the Romanian Deadlift (RDL) and the Stiff Leg Deadlift (SLDL). Read More

As a competitor, it’s your duty to know what constitutes a good lift or a bad lift. Continue reading and swipe on the carousel to learn more about the deadlift!⁣⁣1. Prior to deadlifting, you must setup in the proper position. First off, make sure you have your socks on. For the deadlift, you must have 𝐬𝐡𝐢𝐧 𝐥𝐞𝐧𝐠𝐭𝐡 𝐬𝐨𝐜𝐤𝐬. Then you simply have to have the bar in front of you facing the front of the Read More

As a competitor, it’s your duty to know what constitutes a good lift or a bad lift. Continue reading and swipe on the carousel to learn more about the bench press!⁣⁣1. Prior to benching, you must setup in the proper position. This includes your head, shoulders and butt on the bench, feet flat on the ground, fingers gripping the bar and elbows locked. 𝐍𝐎𝐓𝐄: Your thumbs must be wrapped around the bar. 𝐒𝐮𝐢𝐜𝐢𝐝𝐞 𝐠𝐫𝐢𝐩 𝐢𝐬𝐧’𝐭 Read More

As a competitor, it’s your duty to know what constitutes a good lift or a bad lift. Continue reading and check the carousel below to learn more about the squat!⁣⁣1. Prior to squatting, you must setup in the proper position. This includes facing the front of the platform, having the bar across the back of the shoulders, fingers gripping the bar, standing upright, and having the knees locked. 𝐍𝐎𝐓𝐄: 𝐘𝐨𝐮𝐫 𝐭𝐡𝐮𝐦𝐛𝐬 𝐝𝐨𝐧’𝐭 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐛𝐞 Read More

Wondering how a USA Powerlifting (USAPL) competition flows from beginning to end? Well, continue reading and check out the images at the bottom to learn more!⁣⁣⁣⁣1. Prior to lifting, you must 1st go through the check-in process. This includes showing your current USAPL membership, a photo ID, obtaining your rack heights, getting your equipment checked, giving your opening attempts, and officially weighing in.⁣⁣⁣⁣2. If you’re competing in the squat, then you’ll warm-up prior to the Read More

Did you know tainted supplements and doctor-prescribed medications can cause a drug test failure? Well, continue reading to learn more!⁣⁣1. 𝐁𝐄𝗪𝐀𝐑𝐄: Supplements are minimally regulated in the US and some are tainted with ingredients that aren’t listed on the bottle.⁣⁣2. In addition, some medications require a 𝐓𝐡𝐞𝐫𝐚𝐩𝐞𝐮𝐭𝐢𝐜 𝐔𝐬𝐞 𝐄𝐱𝐞𝐦𝐩𝐭𝐢𝐨𝐧 (TUE) prior to competing.⁣⁣3. Just because your doctor prescribed it you 𝐃𝐎𝐄𝐒 𝐍𝐎𝐓 mean it’s allowed and you’re in the clear!⁣⁣4. Use 𝐆𝐥𝐨𝐛𝐚𝐥 𝐃𝐑𝐎 to check Read More

Looking to compete in the sport of Powerlifting but don’t know how to start? Well, continue reading to learn more!⁣⁣1. All the currently sanctioned USA Powerlifting (USAPL) meets are on the national website. www.usapowerlifting.com.⁣⁣2. Click on the “Calendar” tab at the top to see the full list of current competitions.⁣⁣3. You have the option to filter by “State” and/or “Level”.⁣⁣4. If the meet isn’t listed on there, then they aren’t a USAPL meet or haven’t Read More

I made a video going over one main idea to more effectively rate your RPE. You can watch the video on YouTube or IGTV at the following links. YouTube Link IGTV Link I use Coach Joe’s squat as an example because he has a portion of his ROM where there’s a considerable slowdown compared to the rest of the ROM. If this also occurs for you in one of your lifts, then you may fall Read More