Cos’è?

Il Powerlifting è una disciplina sportiva nella quale ogni singolo atleta è impegnato nell’esecuzione di tre alzate fondamentali: SQUAT, PANCA PIANA e STACCO DA TERRA.

Il termine equivale ad “ALZATA DI POTENZA”, infatti tale sport comporta lo sviluppare della forza massimale

Nato dal sollevamento pesi olimpionico, il quale, a differenza del Powerlifting, si focalizza su due differenti alzate: lo strappo e lo slancio. Il Powerlifting ha trovato la sua consacrazione internazionale negli anni ’70, allorché si sono tenute le prime gare delle sole tre alzate, sancendone così la definitiva indipendenza dal sollevamento pesi; inoltre nelle competizioni, gli atleti sono suddivisi in base al sesso, al peso e all’età, in modo da evitare squilibri tali da falsare la competizione stessa.

Per praticare un allenamento di Powerlifting, soprattutto in una fase iniziale, è importante programmare l’allenamento in modo specifico, tale da ottenere un aumento progressivo del sovraccarico, in modo da non incombere in infortuni.

I benefici principali del Powerlifting consistono nell’aumento della potenza e della forza; l’aspetto interessante di questo sport è che può essere integrato anche nell’allenamento di tutti i giorni con evidenti guadagni nella crescita muscolare.

Squat

Definito il “Re degli esercizi”, è l’esercizio che prevede un’accosciata completa, ovvero “sotto il parallelo”, cioè tale che l’anca risulti al di sotto della linea del ginocchio, per poi spingere contro il bilanciere per tornare in posizione di partenza.

Panca Piana (Bench Press)

Da sempre il preferito nelle routine di allenamento di chiunque frequenti la palestra, è uno dei miglior costruttori di massa magra.

Il bilanciere dev’essere portato allo sterno e, dopo un breve fermo al petto di circa un secondo, può essere completata la distensione.

Stacco da terra (Deadlift).

L’esercizio definito il più brutale, in quanto permette di alzare carichi davvero elevati. È il più intuitivo da comprendere rispetto le altre alzate, consiste nell’alzare il bilanciere da terra, distendendo totalmente le gambe e portando il busto in posizione eretta.

Per coloro che vogliono approcciarsi a questa disciplina consiglio di affidarsi a persone competenti nel settore, evitando di non progredire in maniera costante incombendo in stalli o infortuni dovuti ai carichi alti e stressanti per le articolazioni, che tale disciplina comporta.

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STREETLIFTING - Be Mighty, Be Strong CALISTHENICS & STREET WORKOUT · 10 Settembre 2019 alle 08:32

[…] sui seguenti esercizi: Pull ups, Dips, Muscle up e Squat. Come nel sollevamento pesi olimpico o nel Powerlifting l’atleta decide quali pesi vuole sollevare ed ha tre tentativi per eseguire il […]

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