In an impressive feat for someone her age, Rory Van Ulft deadlifted 111 kilograms (244 pounds) beltless at only 9 years old. This remarkable accomplishment was caught on camera and has since gone viral. Many are in awe of the strength and determination of this young weightlifter, and we can’t wait to see what she will achieve in the future.
Who’s Rory Van Ulft?
Rory is a three-time U.S. weightlifting Youth National Champion who’s only 9 years old and can lift way more than she weighs. Rory has gathered 481k followers on Instagram who follow her training routine and journey towards becoming the youngest, most awarded athlete.
Rory initially picked up weightlifting as an addition to her gymnastics training. Coming from Ottawa her first competition was in 2016 when she was only 6 years old. She performed a 50-pound clean and jerk and a 38-pound snatch, according to Insider.
With several weightlifting championships under her belt, she does not plan to stop anytime soon.
“Rory can do weightlifting as long as she wants,” said the young athlete’s mother, Lindsay.
Recent achievements
On April 5, 2022, Aurora “Rory” van Ulft who back then was a two-time USA Weightlifting (USAW) Youth National champion participating in the 30-kilogram weight class and 13-and-under division posted a video on Instagram pulling 100 kg (220.5 pounds). More than 3 times her body weight.
Just 5 days ago on her Instagram, she posted a video deadlifting 111kg (244 pounds) which is over 3.43 times her body weight and 1kg above the all-time Youth 1 BOYS’record, set in 2021 by an athlete in the 67.5kg category – over twice her size.
Watch the lift here:
While wearing lifting straps during this lift, meaning it isn’t technically raw, it’s an important achievement for a weightlifting community.
The deadlifts have a lot of carryover on the snatches and clean & jerks, so Rory van Ulft’s recent improvement will be very beneficial in her future weightlifting journey.
This is an incredible accomplishment for such a young athlete, and it will be exciting to see how she progresses in the coming years. Aurora “Rory” van Ulft has demonstrated that with hard work and dedication, anything is possible. We wish her the best of luck as she continues her weightlifting career.
Here’s the advice she gives to other girls and boys her age: “You always have to try your best. Even if you don’t get what you’re trying to make that day, you still tried as hard as you can. And you should keep trying until you can’t.”
Views expressed in this article may or may not express that of Kafui Fitness
Why is Strength Training Important In Everyday Life?
Strength training often brings to mind images of bulging muscles and competitions, but it can also have practical benefits in everyday life. Strong muscles can support joints, helping to prevent injuries, particularly as we age. It also improves balance and coordination, reducing the risk of falls. Practicing lifting with proper form helps to improve posture and can reduce strain on the back and neck. Beyond physical benefits, regular strength training can increase confidence and self-esteem, as well as improve mood and reduce stress levels. In essence, incorporating strength training into a regular exercise routine is not just about increasing muscle mass – it can improve overall physical health and well-being, making everyday tasks easier and enhancing quality of life.
Let’s look at a couple of main reasons why you should incorporate strength training into your workout routine.
Improved Overall Health
First and foremost, strength training is important for your overall health. The benefits of strength training go beyond just looking better. When combined with a healthy diet, it can increase your life span. Strength training can help you live longer, healthier and happier.
It can help you lose weight and build muscle, prevent injuries, get stronger and feel better, and be more flexible. Strength training can also improve your balance and coordination, which is especially helpful if you have a job that requires those skills.
Weight Loss
If you’re trying to shed a few extra pounds, switching your cardio routines for strength-training workouts may be the way to go. Although cardio exercises are excellent for burning calories, they don’t do much to build muscle mass. On the other hand, resistance exercises help you not only burn calories but also build lean muscle tissue. The more muscle tissue you have, the more calories you’ll burn throughout the day – even when you’re at rest.
Consequently, if weight loss is one of your fitness goals, incorporating strength training into your workout routine is a smart move.
Weight Gain
On the other hand, if you are looking to gain weight strength training can also help. In order to lose weight you must be in a caloric deficit and in order to gain weight you must be in a caloric surplus. Putting on learn muscle while being in a caloric surplus can help you reach your weight gain goals.
Improved Mental Health
Exercise is known to improve mental health, but strength training may offer even more benefits. Plenty of studies have backed up the statement that people who participate in strength training at least twice per week have significantly lower levels of anxiety and depression than those who didn’t lift weights at all. What’s more, you’ll also have better sleep quality and feel more confident about your body. If you’re looking for a workout that will boost your mood as well as your physical health, strength training is a great option.
Boosted Energy Levels
If you find yourself feeling tired all the time, strength training can give you a much-needed energy boost. When you work your muscles, your body releases enzymes that stimulate the production of energy molecules called ATP. This increase in ATP can help to combat fatigue and give you the energy you need to power through your day-to-day activities.
Improved Bone Density
One of the most important benefits of strength training is improved bone density. As we age, our bones naturally start to deteriorate and become weaker. This can lead to an increased risk of fractures and breaks. However, regular strength training can help slow down the natural deterioration of your bones and improve your overall bone health.
In addition to improving your overall bone health, strength training can also help reduce the risk of developing osteoporosis. Osteoporosis is a condition that causes the thinning of bones and makes them more susceptible to breaks and fractures. According to the National Institutes of Health, women are especially at risk for developing osteoporosis. However, regular strength training can help reduce this risk by improving bone density.
Improved Joint Health
Another benefit of strength training is improved joint health. As we age, our joints also start to deteriorate and become weaker. This can lead to pain and mobility issues. Regular strength training can help improve joint health by increasing the surrounding muscle tissue. Stronger muscles provide support for joints and can help take some of the pressure off of them. This can help reduce pain and improve mobility.
Improved Heart Health
In addition to improving your skeletal health, strength training can also do wonders for your cardiovascular system. A study published in the Journal of Applied Physiology found that just 20 minutes of moderate-intensity resistance training can lead to significant improvements in heart function.
So, if you’re looking for a way to reduce your risk of heart disease and keep your ticker in tip-top shape, start lifting some weights!
If you’re interested in incorporating strength training into your fitness routine, the first step is to determine your goals. Are you hoping to improve endurance, increase muscle mass, or both? Once you know what you want to achieve, it’s important to consult with a trainer or fitness professional who can create a personalized plan for you and teach proper form for exercises.
It’s also important to track your progress by keeping a training journal and adjusting your program as needed. In addition to regularly scheduled strength training sessions, it’s important to maintain a balanced diet and incorporate cardio and stretching into your routine as well.
Remember that slow and steady progress is key – don’t be afraid to start with lighter weights and work your way up as you continue gaining strength. Overall, starting a strength training program may seem intimidating at first, but having clear goals and following professional advice will set you on the path towards success.
Conclusion:
Regular strength training is important for everyone, not just athletes or bodybuilders.
The health benefits of strength training are well-documented and far-reached. It has been shown to improve heart health, increase bone density (which can help prevent osteoporosis), improve joint function, and increase insulin sensitivity (which can help prevent type 2 diabetes). In addition, people who engage in regular strength training tend to have lower blood pressure and a reduced risk of developing metabolic syndrome.
Strength training can also help reduce stress by releasing endorphins, which are natural painkillers.
It reduces the risk of heart disease and high blood pressure as well as can help prevent injuries and falls, especially for older people who are more likely to experience falls because of their less stable joints.
Strength training can help you lose weight and build muscle, get stronger, which will make everyday life easier (like lifting heavy luggage, carrying groceries, etc.)
The benefits of strength training include feeling better about yourself and improving flexibility through stretching and strengthening muscles around the hips and lower back areas that are often neglected in daily life but absolutely essential for good posture!
Start with two days a week of strength training and see how your body changes!
Views expressed in this article may or may not express that of Kafui Fitness
Powerlifting is a sport that’s been around for a long time. It is growing in popularity due to its simplicity and the fact that it in Raw it releatively doesn’t require much equipment. Powerlifting is a strength-based sport that involves three lifts: squat, bench press, and deadlift. The goal of powerlifting is to lift the most amount of weight possible while maintaining proper form in each lift.
Powerlifting can be done either competitively or recreationally (or both). If you’re interested in how to start, read on!
Why should you start powerlifting?
There are many benefits of powerlifting for beginners. It’s a great way to build muscle and get stronger quickly because using heavy weights causes your body to work harder than it would with lighter weights. Plus, it can help improve your posture and prevent injuries in everyday life, since it’s a type of strength training that focuses on all the major muscle groups. Additionally, this sport is a great way to improve your self-confidence and manage stress levels.
Learn the basics
The powerlifting movements are the three exercises that comprise this sport: the squat, bench press and deadlift.
The squat is an exercise that works your lower body by bending your knees and going through a deep bend with good technique. The bench press works your upper body by pressing weight off of your chest after lying down on a flat surface (the bench). The deadlift is an exercise that targets both your lower and upper body by lifting weights off the floor while keeping good posture and technique throughout the movement.
The squat, bench press and deadlift are often used as a way to measure your strength as a powerlifter. These exercises are commonly used in competitions where athletes compete against each other for bragging rights on who can do the most reps with the heaviest weight possible.
If you’re just starting out and want to learn the technique of these exercises, it’s best to find a qualified coach or trainer who can help you perfect them. If you don’t know where to start, check out your local gym or find classes that teach weightlifting.
Join a gym
While you could technically do bodyweight exercises at home, it’s not the same as having access to equipment. You need to be able to use free weights and machines at a gym if you are serious about powerlifting. It’s also important that the gym has a coach who can help you make sure your form is correct and help guide your training program.
If you don’t have access to a gym, there are plenty of bodyweight exercises you can do that will help build strength for powerlifting. For example, pushups and pullups are both great for building up your chest and back muscles so that you can lift more weight when it’s time to deadlift.
Keep a training log and track your progress
A training log is a document that contains information about your workouts. A training log can be helpful for many reasons, including:
You can use it to track your progress and see how much you’ve improved over time
You can use it to find out which exercises and reps are most effective for building strength in particular muscle groups
It helps motivate you by showing how much progress you’ve made since starting powerlifting.
Keep in mind that there’s no ‘’right’’ way to keep a training log – you just need what works best for your own circumstances. For example, some people like using spreadsheets or mobile apps while others prefer writing things down by hand with pen and paper.
Eat, eat, eat
As a powerlifter, you’re going to need to eat. A lot. The more muscular you become, the more energy you’ll need to fuel your workouts and recover from them. Think of food as fuel for your body—you should eat enough calories every day so that your body has what it needs to grow muscle at an optimal rate.
For example: if someone tells you that they want to lose weight but don’t have time for exercise or meal prep because they’re too busy working and taking care of their family, then that person probably isn’t going to be able to lose weight effectively.
So how many calories should you consume per day? That depends on many factors (your age, gender) but for most people who are looking into starting powerlifting training as a beginner level athlete it’s recommended to eat between 2-3 grams of protein per kilogram of bodyweight each day (or 1-1/2 grams per pound). If you’re brand new then stick with the lower end while gradually increasing over time until reaching 6g/kg/bw which is recommended by the International Powerlifting Federation (IPF).
Take recovery and mobility seriously
Recovery and mobility are two things that you should take seriously as a powerlifter. A lot of people don’t talk about it, but it’s one of the most important things for lifters to focus on.
Let’s start with recovery. Recovery is necessary for growth, especially to those who lift heavy weights or do high volume training programs like 5x5s or 10x3s. Without proper sleep and nutrition, your body won’t have enough energy to recover from hard sessions in the gym and grow stronger.
As far as mobility goes, good flexibility and muscle balance will help prevent injuries while lifting heavy weights. It’ll also help you perform better overall by allowing you to move more efficiently through ranges of motion (ROM) when performing exercises like squats or deadlifts. So if you’re looking to get bigger and stronger, make sure you’re getting enough sleep and are eating a healthy diet.
If you want to get serious about powerlifting, hire a coach. A coach will help you avoid injuries and progress faster. You’ll learn from someone who knows what they’re doing and has experience working with people of all ages and levels of fitness.
A good coach can also help with nutrition, recovery, mobility, and other aspects of training that aren’t as easy for beginners to figure out on their own. Finally, having someone to keep you motivated when it gets hard and discouraging will make your training much more effective!
Conclusion
If you’re looking to get started in powerlifting, these tips should put you on the right track. Remember to focus on the basics, keep track of your progress, and find a coach who can help you along the way. Nutrition and recovery are also key components of any successful powerlifting journey – make sure you’re taking care of your body both inside and outside of the gym. With some dedication and hard work, you’ll be hitting PBs in no time!
Brian Shaw should need no introduction as he is a four time World Strongest Man Winner.
Is Brian Shaw Retiring from world strongest man?
On Jan 9th 2023 Brian shaw published a youtube video announcing his last World’s Strongest Man competition will be WSM in 2023. This is scheduled to take place April 18-23rd in Myrtle Beach, SC.
Often times people get occupied in trying to figure out if there lift is good for their age, weight etc. It is important to try not to get caught up in this (unless you are a competetive powerlifter). Your goal should be to focus on improving from where you currently are at.
There are 4 major factors which will help you to improve your bench press or any lift!
Simply put progressive overload is increasing your total work volume over time. Volume is sets x reps x weight. There are multiple ways to improve your volume which include doing more sets, doing more reps or when ready increasing the weight.
Form Improvement
Especially with compound movements like squats, bench and deadlifts improving form will correlate to higher numbers. Focus on creating a consistent setup, and mainting tension throughout the whole lift.
The video below will show you how to setup your bench press for strength training!
It is important to make sure you are getting the right balance of macronutriens. You need fuel to workout and enough protein to aid in your recovery. Check out the article Nutrition For Powerlifters for more insights.
Rest
Rest is huge! Furthermroe, rest is one of the biggest factors when it comes to maximizing recovery from workouts. Try to aim for 7-9 hours of sleep a night. A lot of professional athletes prioritize sleep above all else.
Whey protein powder is a popular supplement for those looking to build muscle and improve their physical fitness. There are so many options on the market. This can make it difficult to determine which whey protein powder is best for your specific needs. Lucky for you, we’ll take a closer look at the best whey protein powders for muscle growth.
Are you struggling to decide which protein powder to invest in? Don’t scratch your head too hard, you can’t go wrong with most reputable brands. Here is a great list to reduce your stress.
Top 5 Whey Protein Powders
Optimum Nutrition Gold Standard 100% Whey: This protein powder is a classic choice for many bodybuilders and fitness enthusiasts. Additionally, with 24g of protein per serving and a range of delicious flavors. It’s no wonder that Gold Standard is one of the best-selling whey protein powders on the market.
MusclePharm Combat Protein Powder: This whey protein powder is formulated to help support muscle growth and recovery. Plus, with a blend of whey isolate, whey concentrate, and micellar casein. MusclePharm Combat provides a sustained release of protein throuought the day for optimal muscle-building benefits.
Dymatize ISO 100: This ultra-pure whey protein isolate is a great option for those who are lactose intolerant or looking for a low-carb option. With 25g of protein per serving and a range of delicious flavors, Dymatize ISO 100 is a top choice for many fitness enthusiasts. Personally a lot of whey protein powders upset my stomach. This has been a great alternative that is easy on my digestive system!
BSN Syntha-6: This whey protein powder is formulated with a blend of 6 different protein sources, including whey concentrate, whey isolate, casein, and egg white protein. BSN Syntha-6 provides a sustained release of protein to help support muscle growth and recovery.
Cellucor Cor-Performance Whey: This whey protein powder is formulated with high-quality whey protein concentrate and isolate, and is designed to help support muscle growth and recovery. Furthermore, with 24g of protein per serving and a range of delicious flavors, Cellucor Cor-Performance Whey is a popular choice among bodybuilders and fitness enthusiasts.
Try and get you protein needs from food first. If you are struggling to get enough protein then supplementing with Whey protein is a great option.
In conclusion, there are many great whey protein powders on the market that can help support muscle growth and recovery. When choosing a whey protein powder, it’s important to consider factors such as protein quality, protein per serving, and flavor. The options listed above are all excellent choices for those looking to build muscle and improve their physical fitness.
Please note views expressed in this article may or may not reflect the opinions of Kafui Fitness
Powerlifting is a strength sport that involves three main lifts: the squat, bench press, and deadlift. Competitors aim to lift the heaviest weight possible for one repetition in each lift, with the total of their best lifts added together to determine their overall score. If you’re looking to get involved in powerlifting, or simply want to improve your performance in the gym, there are a few key things to keep in mind.
Master the basics Powerlifting may seem intimidating at first, but it’s important to remember that everyone starts somewhere. Begin by mastering the basics of each lift, including proper form and technique. Start with lighter weights and focus on perfecting your technique before gradually increasing the load. This will help you avoid injury and ensure that you’re getting the most out of each lift.
Focus on compound exercises Powerlifting is all about strength, so it’s important to focus on compound exercises that work multiple muscle groups at once. Squats, bench presses, and deadlifts are the three main lifts in powerlifting, but exercises like pull-ups, rows, and dips can also be beneficial for building overall strength.
Train with a partner or coach Powerlifting is a demanding sport that requires a high level of technical skill. Having a training partner or coach can be extremely helpful in identifying areas where you need improvement, and providing guidance on proper form and technique. They can also provide motivation and support to help you stay on track with your training.
Track your progress One of the most important aspects of powerlifting is tracking your progress over time. Keep a detailed record of your lifts, including the weight lifted, number of reps, and any notes on form or technique. This will help you identify areas where you’re making progress, as well as areas where you may need to focus more attention.
Fuel your body properly Powerlifting requires a lot of energy, so it’s important to fuel your body with the right nutrients. Aim to eat a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats. You may also want to consider taking supplements like creatine, which can help improve muscle strength and endurance.
Be patient and consistent Powerlifting is a sport that requires patience and consistency. It takes time to build strength and improve your technique, so don’t get discouraged if you don’t see results right away. Stay focused on your goals, and commit to a consistent training schedule that allows you to gradually increase your strength over time.
In summary, powerlifting is a demanding but rewarding sport that can help you build strength, improve your overall fitness, and achieve your fitness goals. By mastering the basics, focusing on compound exercises, training with a partner or coach, tracking your progress, fueling your body properly, and being patient and consistent, you can become a successful powerlifter and achieve your full potential in the gym
If you’re looking for some great indoor workouts that the whole family can enjoy, this guide has everything you need to get your household up and moving around. From a beginner barre class to fun-themed workouts for kids and adults alike, these great resources from Kafui Fitness will keep your family active and physically fit.
Family-Friendly Workouts to Try at Home
If you and your family can’t make it out to the throwing fields, there are still great workouts you can do at home.
Creating a Workout Space That’s Safe and Enjoyable for All Ages
Before starting your home fitness routine, decide where you’re going to exercise (obviously no throwing indoors). Many people choose a spare bedroom, rarely used dining room, basement, or garage as their home workout space.
Keep the Right Gear on Hand
In addition to finding workouts and setting up a space, you want to have the right gear and apparel so that you’re ready to work out any time, and so you don’t have the excuse for not having the right sneakers or support bra.
It’s time to get your kids off the couch and back on track to meeting their fitness goals. With these great workouts to keep your loved ones active, you’ll have everything you need to keep your family physically fit and healthy.
For the number one source for fitness news and tips, visit Kafui Fitness today!
Sleep is not merely a break from training; it is a critical component of athletic life, akin to nutrition and exercise. It’s during deep sleep that the body undergoes repair and rejuvenation — a non-negotiable for peak performance. In today’s post on the Kafui Fitness Blog, we explore comprehensive strategies for enhancing sleep quality, ensuring athletes can leverage restorative rest as a secret weapon in their arsenal.
Exercise and Its Timing
Exercise is a double-edged sword regarding sleep. While regular physical activity is known to improve sleep quality, its timing is critical. Intense workouts elevate the body’s core temperature, heart rate, and adrenaline levels, which can be counterproductive if done too close to bedtime.
Additionally, exercising vigorously late in the evening can disrupt the body’s natural circadian rhythms, making it harder to fall asleep. Athletes should plan rigorous training sessions for earlier in the day and consider gentle, calming exercises like yoga or stretching in the evening to help the body wind down and prepare for restful sleep.
Establish a Pre-Sleep Routine
Creating a consistent pre-sleep routine is foundational to good sleep hygiene. This routine can include practices such as meditation, reading, or light stretching — activities that signal to your body it’s time to power down. Adding soothing elements like dim lighting or soft music can further enhance relaxation and prepare the mind for sleep.
It’s vital to reduce exposure to blue light from screens as they can disrupt the body’s melatonin production, crucial for regulating sleep. For athletes, incorporating muscle-relaxing techniques such as foam rolling or gentle massage can also address physical tension, paving the way for deeper rest and recovery.
The Ideal Sleep Environment
Building on the pre-sleep routine, the physical sleep environment must promote relaxation. The ideal bedroom should function as a sleep sanctuary: cool, dark, and quiet. A drop in temperature aligns with the body’s natural sleep onset process, and darkness helps sustain melatonin levels.
Investing in a comfortable, supportive mattress and pillows tailored to one’s sleep preferences can significantly enhance sleep comfort. Tools like blackout curtains, eye masks, and earplugs can be essential for athletes living in bustling environments, helping to block out external stimuli that may disrupt sleep. Such small modifications, along with a peaceful and ergonomic sleeping arrangement, can lead to significant improvements in sleep quality.
Dietary Considerations
Nutrition plays an unsuspecting role in sleep. Athletes should consider their evening meals carefully — opting for lighter, easy-to-digest foods that support sleep. Foods rich in magnesium, potassium, and tryptophan can help relax the nervous system and muscle tissue.
Incorporating herbal teas, such as chamomile or lavender, into the nighttime routine can also promote relaxation and aid in sleep readiness. Balancing fluid intake is crucial to minimize night-time awakenings, and avoiding stimulants like caffeine or high-sugar snacks in the evening is equally important. Synchronizing meal timing to allow 2-3 hours before lying down can make a substantial difference in the quality of rest and the ease of falling asleep.
Integrating Mindfulness and Meditation
Mindfulness and meditation can quiet an athlete’s often active mind, offering a pathway to tranquility and mental focus. Techniques such as guided visualization or deep-breathing exercises foster a state of relaxation necessary for deep sleep. Incorporating these practices into daily routines, whether in the morning to set a calm tone for the day or at night to prepare for sleep, can greatly benefit an athlete’s overall well-being.
These practices can be especially beneficial for athletes, aiding in the reduction of pre-competition anxiety, improving concentration, and enhancing overall mental resilience. In addition to facilitating a more profound rest that’s essential for recovery, mindfulness and meditation also help in managing stress and emotional highs and lows, contributing to a more balanced state of mind.
Natural Sleep Aids and Supplementation
When additional support is needed for better sleep, natural remedies can play a significant role. Valerian root, renowned for its sedative properties, has a long history of use as a sleep aid. It can be effectively incorporated into an athlete’s sleep strategy, but it’s crucial to seek professional consultation before use to ensure it aligns with their health and training requirements.
Another beneficial herb is jujube, which has been traditionally used in Eastern medicine to promote calmness and improve sleep quality due to its soothing properties. CBD and THCA, both non-psychoactive compounds derived from available hemp offerings of the cannabis plant, have gained attention for their potential to aid in relaxation and sleep without the mind-altering effects associated with THC. Athletes considering these natural remedies should do so under professional guidance to ensure they complement their diet and training regimen and do not conflict with any regulations or drug testing protocols in their sport.
Leveraging Technology for Better Sleep
While technology is often viewed as a disruptor of sleep, it can also serve as an ally in enhancing sleep quality. Sleep-tracking devices and smart wearables can offer invaluable insights into sleep patterns, helping to pinpoint what works and what doesn’t for an individual’s sleep hygiene. These devices can also monitor aspects like heart rate variability and body temperature, providing a more comprehensive understanding of one’s sleep health.
Features such as sleep-phase alarms can wake an athlete at the optimal time in their sleep cycle, making mornings feel less groggy and more refreshing. Additionally, apps that provide ambient sounds or guided meditation can aid in creating a relaxing environment conducive to falling asleep faster. This integration of technology into sleep routines allows athletes to make data-driven decisions for improving their sleep and, consequently, their performance.
Final Thoughts on Deep Sleep for Athletes
Restorative sleep is undeniably a cornerstone of athletic success, and it should be prioritized as a vital component of an athlete’s training regimen. By cultivating a conducive sleep environment, engaging in appropriate pre-sleep activities, considering diet and exercise timing, embracing mindfulness practices, and possibly integrating select supplements or technology, athletes can harness the full potential of their rest periods for recovery and enhanced performance.
It’s worth emphasizing that individualized approaches to sleep optimization are crucial, as what works for one athlete may not be suitable for another. As sleep science continues to evolve and new wellness products and strategies emerge, staying informed and open to innovation will remain an essential part of the athlete’s journey to peak performance.
Imagine the gym atmosphere—the familiar metallic clang, machines, the coveted bench press and the silent anticipation. Within this realm of iron and determination lies a pivotal technique often overlooked yet fundamental to the art of bench pressing: the nuanced mastery of leg drive.
In powerlifting, the bench press isn’t only an exercise; it’s a strategic lift where technique is key! Among these techniques, none quite Improves your bench press like mastering the intricacies of leg drive.
To truly harness the force of your legs, a systematic approach is imperative. Here’s a tailored breakdown for powerlifters aiming to elevate their bench press game:
Step 1: Establishing a Solid Foundation
Before lifting the barbell, ensure your feet are planted firmly, creating a robust base. A moderate arch in the lower back, coupled with shoulder blades retracted, forms the cornerstone of a strong bench press foundation.
Research has consistently emphasized the importance of this setup, indicating a substantial increase in force generation when lifters maintain a stable base through proper foot placement and back positioning.
Step 2: Controlled Initiation of Leg Drive
Leg drive isn’t a forceful kick; it’s a precise, controlled motion. As the bar descends, focus on initiating force through your feet, while constantly engaging your quads to create a gentle, upward force. This action helps maintain tension and stability throughout the movement.
Step 3: Harmonizing Upper and Lower Body Movements
The key to an effective bench press lies in synchrony. Coordinate your leg drive with the pressing motion. As you exert force through your legs, sync it seamlessly with the upward press, ensuring a cohesive movement. This coordination optimizes force production while reducing strain on the upper body.
At Kafui Fitness, we are committed to empowering powerlifters in reaching their maximum potential. Follow the founder on on social media platforms such as YouTube, Instagram, and TikTok by searching kingkaf
In conclusion, improve your bench press by improving your bench form and incorporating leg drive!
