Power Position Meaning:
The power position is a term used to describe the physical strength required to perform certain tasks. A person’s physical capabilities are determined by their genetics, training, and experience. Power positions are generally performed with one hand or arms overhead while another holds weights or other objects in place of your hands. Some examples include: deadlifts, bench presses, squats, chin ups and rows.
Power position is a very useful exercise because it improves overall body strength and coordination. Power positions improve balance, flexibility, core strength and many other aspects of health.
One of the most common misconceptions surrounding power positions is that they are only good for building muscle mass. While this may be true for some individuals, there are many benefits to performing these exercises regardless of how much weight you lift.
Benefits of Power Positions:
Improves overall body strength and coordination. Improves balance, flexibility, core strength and many other aspects of health. Increases blood flow to muscles which helps prevent injuries such as back pain and muscle cramps. Helps increase energy levels and mental alertness.
With proper form and weight lifting experience these exercises can help you achieve your fitness goals. It is important to begin with light weights until you understand your limitations. If you have not lifted weights before, it’s a good idea to learn from a personal trainer at your gym or look up online tutorials for information.
Before beginning any type of power position exercise, it is important to learn the proper techniques to avoid injury. It is vital that you set up a solid foundation before lifting any weight to avoid straining your back, legs or other muscles.
The most common mistake made when performing power positions is bending your back while lifting. This causes unnecessary back stress and should be avoided at all costs. Bending at the knees while keeping your back straight is the best option for most people, however, some exercises may require bending from the waist to better accommodate different body types.
As with any physical exercise, it is important to warm up before lifting any heavy weights. This helps prevent injury and prepares your body for the exercise. Warming up also increases blood flow and flexibility which help prevent injury while lifting. Starting off with smaller weights and gradually working your way up to heavier weights is the best way to avoid injury and get the most out of your power position training.
Always consult a physician before beginning any exercise program.
If you’re new to power positions, it’s best to start off slow and maybe only lift 1-5 lbs for a few weeks before increasing weight or speed. As with any exercise, it’s important to learn the proper form before you start pushing yourself too hard or adding weights. Below are some of the most common power position exercises you can try at home or in the gym.
Squats can be performed with or without weights. To perform a squat, stand with your legs shoulder width apart and toes pointing forward. Slowly lower your body into a sitting position as far as comfortable. Hold for a few seconds and then lift yourself back to the original starting position.
This exercise primarily targets your leg muscles (quads, hamstrings, calves) but also works your core, arms and back.
Lunges are another great lower body exercise. To perform a lunge, stand with your legs shoulder width apart and toes pointing forward. Take a large step forward with one leg and bend the front leg until the thigh is parallel to the floor. Hold for a few seconds and then push yourself back to original starting position.
Alternate legs with each rep. This exercise primarily targets your front of the legs (quads, hamstrings) but also works your core, back and arms.
While technically not a power position, the bench press is a common weight lifting exercise that works your chest, shoulders and arms. To perform the bench press, lie on your back on a flat bench holding dumbbells at your side. Keeping your elbows close to your body lift the weights towards the ceiling until your arms are straight. Slowly lower the dumbbells back to the starting position.
Tips: Keep your feet flat on the floor and avoid bending your arms too far in order to prevent injury. Always lift with a spotter until you are confident with the exercise.
This is a great exercise for your shoulders and helps build the area surrounding your arms. To perform this exercise you will need either dumbbells or a weight bar. With your feet shoulder width apart and knees slightly bent, lift the weights in an arc like motion from your sides until your arms are extended straight above your head. Lower the dumbbells back down in an arc until your arm is once again by your side.
Tips: Keep your back straight and move your arms in an arc rather than a straight line to prevent injury. Try to keep the weights in line with your shoulders rather than letting them stick out in front of your body.
Tip: It’s also important to remember that proper nutrition and rest is just as important as working out.
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