Powerlifting and Barbell Training

When you walk into a strength training gym, you may notice a ton of different types of barbells. They all look similar at a glance, but they’re not. I'm going to explain the different types of barbells and how they affect your lifts. Most people don’t think about it. They grab whatever is open and start lifting. That works for a while. Then you wonder why certain lifts feel off or why your setup feels inconsistent. Here’s a simple cheat sheet for the different types of barbel

It’s 2026 and people are still trying to dodge deadlifts. I've heard a lot of excuses: "It's too risky," or "I'm not trying to get too big," they say. Meanwhile, I'm about to bonk someone over the head like Bam-Bam. Deadlifts work well for my caveman brain: Me lift heavy. Me drop heavy. But don’t let this simple exercise deceive you. Deadlifts are a powerhouse movement chock-full of real world benefits, and you’re leaving strength on the table when you leave deadlifts out of

Getting on the bench doesn't mean it's time for a snooze. Many people think of it as an arm exercise, but it’s a full upper body lift that builds strength, shoulder stability, tricep power, and upper back in one pattern. It also teaches how to stay tight under load while producing force, which carries over into every other barbell lift. A solid bench starts with setup. Here's the lowdown on solid bench press form: Lie down and build a stable base. Shoulder blades stay pulled

Warm-ups before you deadlift shouldn't be negotiable. Maybe you fit in a quick stretch or a couple rushed reps with the bar, but then jump straight to loading plates. Not a good way to start if you want to avoid feeling stiff or out of position. Warm-ups aren't just for cardio. They get your whole body ready to pull effectively. That means opening up range of motion, getting blood moving, and dialing in the positions you need before your heavy sets. There’s solid evidence tha

If your shoulders always feel beat up after pressing, your warm-up probably sucks. A real warm-up for bench press or overhead press has a job. Get your shoulders stable, your upper back engaged, and your joints ready to handle the load. I'm going to give you the warm-up I use every time I'm in the gym for a press. I start with the rotator cuff. External rotations with a resistance band are simple and effective: Anchor a light band to the power rack. Stand outside the power ra