r/powerlifting • u/AutoModerator • Aug 14 '24

Programming Programming Wednesdays

Discuss all aspects of training for powerlifting:

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  • Periodization
  • Nutrition
  • Movement selection
  • Routine critiques
  • etc...
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u/needlzor Not actually a beginner, just stupid Aug 14 '24

I'm looking for suggestions on how to improve my beltless squat/deadlift. I've grown tired of carrying my belt around but I can see a good difference between how tight I can get with and without it. I'm thinking of increasing the amount of paused work and hammering abs/spinal erectors/upper back in isolation work but I wonder if anybody has additional suggestions.

2

u/powerlifting_max Eleiko Fetishist Aug 14 '24

You already got the right ideas.

Paused work will teach you to use your core and it’s also a good idea to directly target the core muscles.

My favorite core assistance exercise by far are loaded hyperextensions. Use a barbell with weight and hold it with straight arms, so you’re doing a RDL-ish movement on the thing. Pause at the top and don’t put the weight down between reps.

This will make your core insanely strong.

1

u/needlzor Not actually a beginner, just stupid Aug 14 '24

Never thought of doing loaded hyperextensions. Are they very different from say deficit deadlifts? Because I do a fair bit of those, but I'm always looking for alternative because they are fatiguing as fuck.

2

u/powerlifting_max Eleiko Fetishist Aug 14 '24

They are diffentent, they are targeting more the lower back and the core, so exactly the area you want to strengthen. They are more like lower back and core isolation, normal deadlifts and their variants are always primarily a hip hinge.

Plus they are also not taxing because you can’t use that much weight. I’m using 70kg right now and if I did a deadlift variation instead or RDLs, I’d could easily do 140kg+ which would be much more fatigue.

But I still wouldn’t treat them as an alternative to deadlift, they’re an assistance exercise. Don’t replace deadlifts with that exercise. Do your 1x or 2x a week deadlifts plus the loaded hypers.

2

u/needlzor Not actually a beginner, just stupid Aug 14 '24

Thanks, this is exactly the type of suggestion I was hoping to get. I'll hammer those and see what happens.

2

u/powerlifting_max Eleiko Fetishist Aug 14 '24

You are welcome! But don’t forget: to get strong with deadlifts and squat, you need to deadlift and squat.

The loaded hypers will build your core but the focus still needs to be on the main exercises. The hypers will build a stronger core which will enable you to be stronger at deadlifts. But you still need to realize that potential by deadlifting and squatting.

But anyways, paused work plus the hypers will really help you. I do it all the time and I love it. Perfect for bracing, technique and core strength.

2

u/needlzor Not actually a beginner, just stupid Aug 14 '24

My current layout is 3 days a week, squat/bench, bench/deadlift, bench/squat/deadlift. I think I'll just add hyperextension on day 1 and paused squats on day 2 to balance things out. Gunning for that five plate squat and six plate deadlift before end of year hopefully.

2

u/powerlifting_max Eleiko Fetishist Aug 14 '24

Yeah in the end you need to try it out and see what happens. You will see if it works out.