I fell in love with lifting weights partially through sport of powerlifting.
Powerlifting is a competition to see which lifter is the strongest in the barbell back squat, barbell bench press, and barbell deadlift. Powerlifting training is dedicated to improving performance in these movements, which are colloquially known as “The Big Three”.
I trained as a powerlifter for several years and even competed in a meet back in April 2014. I loved powerlifting; it was incredibly empowering and tons of fun to move heavy loads all the time.
When I first started working with clients, I expected that all of them would eventually perform (and also love) the big three. Lacking the perspective and experience I now have 7+ years into my career, I’m embarrassed to say that I tried to force all my clients into the same mold.
It took me a while to realize that many people are simply not cut out to perform the big three lifts:
- If you have lower back troubles or poor shoulder mobility, back squatting can be a painful experience.
- Traditional barbell bench pressing isn’t a good choice if you have jacked up shoulders or elbows.
- Deadlifting from the floor with good form requires a strong core, mobile hips, and the ideal ratio of arm to torso length.
Needless to say, it’s the rare lifter who is built to perform all of these lifts well. And I eventually realized that programming the traditional big three for all my clients was actually holding many of them back.
Powerlifting has had such a big impact on the world of training that many people view the big three as the gold standard of strength. Show up to any gym that has barbells and racks, and you’ll see people working on these lifts.
Many newbie lifters jump right to the big three because that’s what they think they’re “supposed” to do, even if they struggling mightily with form or always feel banged up after training.
In my experience, most people would be better off picking alternative variations of squatting, pressing, and hinging.
The big three are so technically complex and physically demanding that their potential reward is often not worth the risk of pain or injuries while training.
This is not to say you can’t improve your mobility or your technique, but at a certain point you may be butting your head up against things that you can’t change.
If you love the sport of powerlifting, by all means continue to work on the traditional big three.
If, however, you just want to get stronger and feel good, and don’t care about competing in a meet, I strongly suggest experimenting to find the variations that work best with your body type.
Here are a few ideas to get you started:
Back squat alternatives
- Barbell front squat
- Barbell zercher squat
- Safety bar squat
- Double kettlebell squat
- Goblet squats
- Heavy single leg work, especially rear foot elevated split squats
Bench press alternatives
- Board press
- Barbell floor press
- Dumbbell press variations
- Landmine pressing
- Heavy pulling movements, like chin ups/pullups or rows
Deadlift alternatives
- Trap bar deadlift
- Elevated deadlift (block pulls)
- Rack pulls
- Barbell RDL
- Kettlebell deadlift
- Heavy single leg deadlifts and RDLs
Ideally, one or two of these alternative movements will allow you to train with intensity and move heavy weights without hurting your joints.
You can build impressive strength by training these movements in the 3-8 rep range. Try to improve your performance and add weight over time.
Always look for ways to improve your form or focus more during your sessions.
Set long term goals for these movements and periodically test yourself to see how you’re doing.
Remember, unless you’re competing in a powerlifting meet you don’t have to back squat, bench, or pull from the floor. You can get crazy strong using a wide variety of exercises without compromising your joint health.
If you’re really serious about getting strong, I suggest purchasing a strength-focused program or hiring a coach to ensure you’re following sound training principles. This is precisely the kind of work I do with my 1:1 training clients. You can apply for the program here.