Best powerlifting exercises to start with?

[crimson coal]

I have been working out for quite awhile and am pretty strong. My weight is about 265 now and I am finding out I will never be a ripped bodybuilder and am more interested in getting as big as I can. What are the best basic powerlifting moves to accomplish this? Only draw back is I work around a fucked lower back. Is there any hope for me? I have been watching worlds strongest man contest lately and Sven Carlson intreagues me.

 

[endpoint]

its a shame because two of the three main movenments involve the lower back to a great degree.
how screwed is your lower back?
can you stiff leg deadlift? can you good morning? do you need surgery?

Most powerlifting programs i have seen work the main three lifts.....so you would be hammering your lower back all the time....maybe not so good.

there is a method called the conjugate method.
it is designed to build speed and strength in the three main lifts.....but it doesnt utilise the bench squat and deadlift much.....mostly for speed work (done at a low percentage)

it also works on rehabing and pre-habing injurys and posible overload injurys.

it focuses alot on your core and glutes hamstrings building them up to amazing strength.

so do you think you can handle the back work:
http://www.testosterone.net/html/133per.html

thats a basic run down for you........have a read of it

 

[crimson coal]

my L5 and S1 are pretty screwed (where back meets butt) put me outta skydiving. I think if most use lower back i'm screwed then.

 

[acuraman]

Unfortunately almost all the feats of strength on World's strongest man use your lower back to a great degree. Powerlifting is all about low back strength and without that good foundation all the basics suffer. I would workout and lift what you can and see what records of your own you can break I know I am in the same boat with a phucked up lower back and it sucks big ass!

 

[Cubanito17]

Hey man I don't have one but a reverse hyper is a machine used for powerlifting to strengthen the lower back also it's been known to rehabilitate the lower back. You can probably buy one at www.elitefts.com About powerlifting routines these guys are right alot of lower back is used in the main lifts and "extras".

 

[endpoint]

Hey Cubanito17.....can you lend me some money to buy a reverse hyper?

 

[Cubanito17]

Funny, Yea I'll get right on that and pull it outta my @$$. Well hey endpoint I wasn't sure if he was in a $$situation or not, but I know reverse hypers are good for lower back injuries.

 

[endpoint]

Aparently there is nothing better.

in australia i watched a currect affairs show on back problems.....they said if you dont get surgery get a reverse hyper. It wasnt the westside one but something fairly similar.

they are not avaliable for sale in my country yet.

I reckon if i get postage it will be double the amount of money. i just ordered the westside pakage.....and it cost $179 for the package and $93 for the postage.

If you can afford one GET IT NOW!(the reverse hypers i mean......and the videos if you have money left over)

 

[crimson coal]

ill check that reverse hyper out thanks

 

[endpoint]

http://reversehyper.com

info + sale

 

[bubba2k]

Long time gone

Well, my first post in a long damn time, but at least I know a little about this topic. If you can't afford a reverse hyper bench, there are plans on the web for attachments for power racks. Or you can do them by getting on a regular hyper bench backwards. testosterone.net has some pictures in an old article on how to do it this way.

 

[Gotmilk?]

2/3 power-lifts involve lower back...squat and dead lift right? Could you explain how or to what degree is he lower back involved...

What is the best posture while preforming squats. Should your back be as straight as possible to limit injury to the lower back or is ok it lift from the lower back a little for a bit of leverage?

 

[Cubanito17]

This is box squatting form, it's like a squat just with a box under when you go down,taken from elitefts.com ;
Box Squat: The benefits of this exercise are numerous. They develop eccentric and concentric power by breaking the eccentric concentric chain. Box squats are a form of overload and isolation. The box squat is the best way to teach proper form on the squat because it is easy to sit way back while pushing your knees out. To take the bar out of the rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feel the most comfortable. To lift the bar out of the rack, one must push evenly with the legs, arch the back, push your ABS out against the belt, and lift the chest up while driving the head back. A high chest will ensure the bar rests as far back as possible. Slide one foot back then the other, to assume a position to squat. Set your feet up in a wide stance position. Point your toes straight ahead or slightly outward. Also keep your elbows pulled under the bar. When one is ready for the decent, make sure to keep the same arched back position. Pull your shoulders together and push your ABS out. To begin the decent push your hips back first. As you sit back push your knees out to the sides to ensure maximum hip involvement. Once one reaches the box, you need to sit on the box and release the hip flexors. Keep the back arched and abs pushed out while driving your knees out to the side.. To begin the ascent, push out on the belt, arch the back as much as possible, and drive the head, chest, and shoulders to the rear. If you push with the leg first, your buttocks will raise first, forcing the bar over the knees, as in a good morning, causing stress to the lower back and knees and diminishing the power of the squat.