Ep 109: Powerlifter vs Athlete - Key Differences in Squat, Bench, and Deadlift Technique - Rebel Performance Radio

Episode 109

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Published on:

13th Feb 2022

Ep 109: Powerlifter vs Athlete - Key Differences in Squat, Bench, and Deadlift Technique

Joining me on the show this week is Rebel Coach Ryan L'Ecuyer. Here at Rebel, we train many athletes as well as powerlifters, and something that we've been noticing in conversations surrounding the big three lifts is that people are not executing them appropriately based on their outcome goal. Powerlifters are being told to squat, bench, and deadlift more like athletes. Athletes are being told to squat, bench, and deadlift more like powerlifters.

Both of these are failing propositions. Each population should set up and execute the big 3 lifts in a specific way because the outcome being chased is frankly very different. Listen in as Coach Ryan L'Ecuyer and I sit down and discuss the key differences in how to set up and execute the squat, bench, and deadlift as a powerlifter or an athlete (spoiler alert: if you're a human, you're an athlete).

What You'll Learn in this Episode:

  • [08:50] Big rocks for setting up a squat as a powerlifter
  • [09:49] The key difference between squatting as an athlete and squatting as a powerlifter
  • [11:00] Low bar setup cueing and coaching tips
  • [16:40] Why it’s easier to handle more weight under eccentric load than concentric
  • [20:30] The distinction of an athlete squat and understanding what triplanar control is
  • [21:29] Why the low bar squat isn’t great for repeated exposure
  • [23:50] The importance of having some level of variability in your squat
  • [25:55] Understanding the different types of stances for an athletic squat and a powerlifting squat
  • [28:25] The difference between a powerlifting bench press and an athletic bench press
  • [34:12] The similarity between the two lifts of needing to be set before the load gets into your hands
  • [37:20] Understanding the idea of retraction when rowing the weight down and protraction when driving the weight up
  • [39:01] The difference in position when feet are on the bench and when feet on bumper plates
  • [42:40] Why extension is only a problem when you can’t get out of it
  • [44:28] Deadlift exercise selection for a powerlifter and an athlete

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About the Podcast

Rebel Performance Radio
A podcast for educated meatheads trying to suck less as athletes, coaches and humans.
Rebel Performance Radio is a podcast for educated meatheads trying to suck less as athletes, coaches, and humans. Each week we light your brain on fire with some of the top coaches, athletes, scientists, dudes, and gals on the planet to help you suck less as a strength coach, athlete, and human. We talk all things training, nutrition, movement, and lifestyle with a healthy amount of banter, movie quotes, and predator handshakes sprinkled on top. New episodes air every Monday morning. Why not start your week with us?