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Home Workouts For Powerlifters, Weightlifters, And CrossFitters

by | Ideas

Nov 26, 2020

Getting the best out of your exercise routine at home can be tricky. You’ll need to have discipline and committed to record even the slightest success. To help you achieve your goal, we’re recommending these workout methods for you. It will help you remain focused, access your full energy, and improve your muscle gain. These workouts for powerlifters, weightlifters, and crossfitters are the best you can trust. You will need little or no equipment.

1. Weighted Pushups

Regular pushups are great, but weighted pushups feel even better. By adding weight to your pushup, you get to build more strength. You’re going to have more power to do other exercises as you progress. 

There are several ways to carry out this exercise. The central idea is to add some weight, most likely on your back, while doing your normal pushups. This exercise moves your entire body through space, giving you optimal results. 

2. Dumbbell Deadlift

Home Workouts For Powerlifters, Weightlifters, And CrossFitters

Photo by bruce mars on Unsplash

An effective way to ensure good results for powerlifters and crossfitters is Dumbbell deadlift. The exercise is very effective as it helps to target your glutes and extend your hips. Many people struggle to keep their back straight during powerlifting exercises. By adding Dumbbell deadlift to your exercise, you will be able to take control of your back (1). 

To do this exercise, while standing, squeeze the glutes at the top arm. Once in good condition, you can slowly come down and repeat several times. There are several techniques you can adopt to achieve the perfect results. You can also search online for something that works for you. If you already have a method, then stick to it. 

3. Reverse Iron Cross

It is one of the top workouts for powerlifters, weightlifters, and crossfitters. What makes it amazing is that you can do it at home without any equipment. It helps to strengthen muscle groups on your chest, rear shoulders, and triceps. 

To do this exercise:

  • Lie flat on the floor with your back.
  • Make a cross sign with your arms.
  • Lift your body in a way that your chest goes up while your stretched arm is still touching the floor.
  • Repeat as many times as you can. 

4. Decline Pushups


Photo by Gabe Pierce on Unsplash

While working out at home, powerlifters are going to be doing a lot of pushup variations. The decline pushup is another method that works well to put your body in shape. To do this, you’ll have your feet on an elevation so that your front body is leaning towards the floor. 

The merits of decline pushups are enormous. It builds the upper pectoral muscles and front shoulders. When you’re regular with the exercise, it will help to strengthen your upper body. Make sure shoulders over your elbow and wrists are at 45 degrees. Try to complete at least 2 to 4 sets of 8 to 20 repetitions. 

5. Dumbbell Goblet Squat

Exercise routines

Most people know standard dumbbell squat and its many benefits. The Dumbbell Goblet squat works on the same muscle group but with a significant difference. It’s an excellent exercise for all fitness levels that remove tension in quads and glutes. 

In the Dumbbell Goblet squat, you will hold the dumbbell while you squat up and down. Make sure you keep your core tight and hip upright. Also, drive up through heels to starting position. 

6. Bodyweight Sliding Pullover

Certain exercises remind you of fun childhood; this is one of them. Bodyweight sliding pullover is a simple exercise without the need for any tools. It’s a bodyweight exercise that helps you build muscle. When you do it, you’ll be able to hit the traps, posterior deltoids, and rhomboids. 

To do this exercise, you will need a smooth floor where you’re going to slide. Get a mat to prevent your hands from sliding. And then put a piece of cloth on the floor to protect your knees. Slide to the back, against your body and then back to position. 

7. Single-Arm Dumbbell Hang Clean

Here is one of the progressive workouts for powerlifters, weightlifters, and crossfitters. Your body benefits a lot from this very simple exercise. It works on the quadriceps, hamstrings, glutes, and calves. Your shoulders, upper traps, and triceps will feel good with this great exercise. With your arm straight, grip the dumbbell. 

Also make sure your spine, head, and pelvis are in alignment. From standing position bend hips and knees till dumbbell hangs outside knees. Single-arm dumbbell hang clean might be a bit challenging for some people. But then, it helps to build muscle and strength and continuous endurance. 

8. Dumbbell Swing

For many powerlifters adding dumbbell swings to their training is not a matter of choice. The exercise promotes compound movements that benefit several parts of the body. Dumbbell swing activates muscle groups like quadriceps, hamstrings, chest, and shoulders. 

When you target these muscle groups, you boost speed, strength, endurance, and power. People also love it because it helps to burn more calories in a short time. Get a dumbbell, widen your legs, and swing it back and forth. 

9. Pistol Squats

Pistol Squat

Photo by Pavigym Prama on Unsplash

Often added to many CrossFit regimens, the pistol squat is an advanced strength movement. It’s done on one leg to test the muscle of your legs and glutes. It also improves the posterior chain strength and increases flexibility and mobility. 

Practising pistol squat helps you maintain a high level of balance (2). You can achieve pistol squat my stretching one of your legs forward and then squatting. Continue to go up and down until you’re done for a set. 

10. Dumbbell Clean And Push Jerk

This workout will improve the muscles of hamstrings, glutes, calves, spinal erectors, and quads. That means you will be able to move faster and do daily work much easier. It also teaches various muscles in your body to work together. 

Another benefit is the improvement in coordination and toning of your nervous system. Stand in a comfortable position with your dumbells. With them on your shoulders, bend your knees and come back up until you’re straight. Then push jerk while lifting your feet off the ground. You can also do this with dumbbells in one hand or both.

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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