Powerlifting versus Olympic squats are two different types of exercises. They both have their own advantages and disadvantages.
The Olympic lifts (also known as the snatch or clean & jerk) are a series of three movements performed with one barbell. The barbell is held at shoulder height, which means it is not too high above your head, but rather close enough that you cannot reach all the way up to grab it. You must use your arms to pull the bar upward. The bar is then lowered under control into a kneeling position.
The first movement involves lifting the barbell from a standing start, while keeping it over your shoulders. This is called the “clean” because it starts off with a clean grip. After completing this movement, you lower the bar down until your chest touches the floor again and repeat for reps.
The second movement requires you to stand upright with the barbell overhead. This is called the “press” because it begins with a press grip. Once completed, you lower the bar down until your chest touches the floor again and repeat for reps.
The third movement requires you to lie flat on your stomach with your feet slightly apart and hold onto the barbell in front of you with hands directly underneath it. This is called the “squat” because you lower the weight back behind you, sit back and down, and then press it up until your standing.
Olympic squats are a complicated movement that require a high degree of flexibility, mobility and overall athleticism. Some of the top lifters can perform this exercise with hundreds of pounds above their body weight.
The powerlifting squat is a much more basic movement than the olympic squat. It requires less flexibility and overall athleticism. because you hold the barbell with a front squat grip. After you complete it, you lower the bar down until your chest touches the floor again and repeat for reps.
The Best thing about this exercise is that the weight lifted depends on how long you can hold the bar at shoulder height. You can always perform these exercises if you have access to an Olympic Barbell, these are readily available at most sporting goods stores, or your local gym should have a few of them lying around.
Which one is better, the olympic squat or powerlifting squat?
While both of these exercises are very effective at building up your legs and core strength, they each have different purposes. The olympic squat is a great exercise for improving your athleticism, flexibility and range of movement. It also improves your explosiveness because it requires you to push your body upward as fast as possible.
The powerlifting squat builds up strength in a specific range of movement. It is still effective at improving your overall leg and core strength, but it is not ideal for sports. It is also less beneficial for those who are looking to improve their flexibility and explosiveness.
The olympic squat would be best if you’re an athlete or are involved in a sport. The powerlifting squat would be best if you want to build up your strength in a specific range of movement. Otherwise, the olympic squat is the superior exercise because it increases your overall athleticism while building up your leg and core strength.
A lot of guys want to get big and bulky. They think that the more weight they lift, the bigger they’ll get. While this is somewhat true, you need to focus on eating a caloric surplus and lifting heavy weights if you want to make any significant gains in muscle size.
The deadlift is one of the best exercises you can do to build up your entire backside and your core strength. You stand over a barbell with your feet shoulder width apart and bend down and grab the barbell with an over-under grip. You then lift the barbell up by pushing your feet into the floor and pulling the weight towards your hips.
You keep a slight arch in your lower back during this movement to prevent any serious injury, but this is one of the toughest movements for building up your lower back and legs. This is the granddaddy of all weightlifting exercises because it works your entire body.
Barbell Back Squat:
The barbell back squat is similar to the deadlift, but you hold the barbell in front of you instead of picking it up off the floor. This places more emphasis on your quadriceps and your upper body strength, but it still works your core and your lower back like the deadlift. You stand with your feet shoulder width apart and bend down to pick up the barbell. Then lift the bar up until it passes your knees and finishes at your upper thighs.
You then squat down by bending your knees and hips and stand back up.
This exercise is great for building up your legs and also strengthens your core. It requires more overall balance than the deadlift since you’re holding a heavy weight in front of your body.
Standing Military Press:
The standing military press is a weightlifting exercise that works on building up your shoulders and chest. You hold a barbell at shoulder height with your hands slightly wider than shoulder width apart. Keeping your back straight, you lift the barbell over your head by pushing up with your arms. Then you slowly lower the barbell until it is at shoulder height again.
This exercise can put a lot of stress on your rotator cuff if you do not warm up or stretch your shoulders properly. If you have had problems with your rotator cuff in the past, then this is not the exercise for you. Otherwise, it is an effective and safe movement for building up your shoulders.
One-Arm Dumbbell Row:
The one-arm dumbbell row is a weightlifting exercise for your back. You stand with one foot forward and the other one back. You bend forward from the hips and grab a dumbbell in your right hand. You row the weight up until it reaches your midsection.
After a brief pause, you lower the weight back down and lift it back up for one repetition. You then switch the dumbbell to your left hand and do one repetition with your left arm.
This exercise puts a lot of strain on your lower back so you must be careful with the amount of weight that you use. It is also very effective in building up your upper back and arms.
Bent-Over Barbell Row:
The bent-over barbell row is a weightlifting exercise that focuses on building up the muscles in your upper back. You hold a barbell with both hands at hip height while keeping a slight bend in your knees. Keeping your upper body straight, you row the barbell up to your upper abdomen. After holding for a brief moment, you lower the weight back down in a controlled motion.
This exercise is great for those looking to build a v-shape back and it places little strain on your lower back. However, it requires a lot of balance so you must keep your knees slightly bent the entire time.
Sources & references used in this article:
Allometric modeling of the bench press and squat: who is the strongest regardless of body mass? by CS Dooman, PM Vanderburgh – The Journal of Strength & …, 2000 – journals.lww.com
Training strategies to improve muscle power: is Olympic-style weightlifting relevant? by C Helland, E Hole, E Iversen, MC Olsson, OR Seynnes… – 2017 – nih.brage.unit.no
Powerlifting versus weightlifting for athletic performance by MS Chris Moore – Strength and Conditioning Journal, 2007 – search.proquest.com