If you're looking to build raw, unstoppable strength, powerlifting is your golden ticket. Unlike bodybuilding, which focuses on aesthetics, powerlifting is all about pure, functional power—moving heavy weights with maximum efficiency. The best part? You don’t need fancy equipment or a complicated routine. Just a barbell, some plates, and the willingness to push your limits.
Here are five powerlifting exercises that will turn you into a force of nature. These movements target the major muscle groups responsible for explosive strength, helping you lift heavier, move faster, and dominate in and out of the gym.
The Big Three: Powerlifting’s Holy Grail
First up, we’ve got the "Big Three"—the squat, bench press, and deadlift. These are the foundation of powerlifting, and for good reason. They engage multiple muscle groups, build bone density, and teach your body to generate force efficiently.
1. Back Squat
The king of lower-body exercises, the back squat builds monstrous quads, glutes, and hamstrings while strengthening your core and back. Keep your feet shoulder-width apart, brace your core, and descend until your thighs are parallel to the ground (or lower if mobility allows). Drive through your heels to stand back up, squeezing your glutes at the top.
2. Bench Press
A true test of upper-body strength, the bench press targets your chest, shoulders, and triceps. Lie flat on the bench, grip the bar slightly wider than shoulder-width, and lower it to your mid-chest. Press it back up explosively, keeping your elbows at a 75-degree angle to protect your shoulders.
3. Deadlift
The ultimate full-body strength builder, the deadlift works your posterior chain—hamstrings, glutes, lower back, and traps. Hinge at the hips, grip the bar just outside your legs, and drive through your heels to stand tall. Keep your back flat and core tight to avoid rounding.
Bonus Lifts for Next-Level Strength
Once you’ve mastered the Big Three, these two additional exercises will take your strength to new heights.
4. Overhead Press (Strict Press)
This old-school lift builds shoulder stability and pressing power like nothing else. Stand tall, grip the bar at shoulder width, and press it overhead without using leg drive. Lock out at the top, then lower with control.
5. Paused Squat
Want to crush sticking points? Paused squats force you to maintain tension at the bottom of the movement, improving your explosiveness out of the hole. Lower into your squat, pause for 2-3 seconds, then power back up.
How to Program These for Maximum Gains
To see serious strength gains, prioritize heavy, low-rep sets (3-5 reps per set) with plenty of rest between. Aim for 3-4 working sets per exercise, and don’t be afraid to push the weight—just keep your form tight.
Start with the Big Three twice a week, then add in the overhead press and paused squat as accessories. Over time, you’ll notice your numbers climbing and your confidence soaring.
So grab that barbell, load it up, and get ready to unleash your inner powerhouse. Strength isn’t built overnight, but with consistency and grit, you’ll be moving mountains in no time.
