Own the big three.

Powerlifting is built around three lifts: the squat, bench press, and deadlift. Each asks for a stable setup, a consistent range of motion, and attention to technique as intensity rises.

The squat

Choose a stance and bar position that let you stay balanced through the full movement. Brace before you descend, keep the bar moving over the middle of the foot, and build depth you can repeat.

The bench press

Set your upper back, keep your feet planted, and use a controlled path down and up. Grip and elbow positions should suit your build rather than follow a single universal width.

The deadlift

Start with the bar close, create tension before it leaves the floor, and move with your legs and hips together. If position changes dramatically as you add weight, step back and refine the setup.

Train with feedback

Iron Warrior offers powerlifting space and coaching for lifters learning the basics or preparing to compete. A coach can help tailor technique and programming to you.