Powerlifting Archives - Tucson Strength

Gym Has Been Completely Renovated

Danny — Fri, 19 Dec 2025 00:46:28 +0000

Check out the new layout

We are super excited about our new gym layout. This allowed us to organize the gym with a much more cohesive layout. We have upgraded our equipment line to offer the newest most innovative equipment on the market as well as some of the greatest classic pieces of all time. We have hand picked each piece of equipment from around the country to offer the best experience for the serious strength enthusiast. We are proud to carry some vintage Cybex, Body Masters, and Flex equipment as well as new pieces from Arsenal and Hammer Strength.

Our powerlifting area is the most comprehensive over any gym in the state of Arizona. We have numerous competition combo racks, competition benches, a monolift, and professional deadlifting platforms. All of our bars are competition bars. We have Texas Power bars, deadlift bars, and squat bars as well as every specialty bar you could imagine.

Our Functional Training area boasts an 1800sqft turf inside with More kettlebells than any other gym in town. We have a fully functioning Crossfit area and 5 Olympic Platform with bars and kilo bumpers.

Whether you are into Powerlifting, Olympic Lifting, Bodybuilding, Hyrox, Crossfit, or general Strength, you wont find a better equipped gym.

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Deadlifting Dont’s

Danny — Wed, 26 Jun 2024 17:11:47 +0000

What not to do on the Deadlift

The Deadlift is one of the Big 3 in the sport of Powerlifting, something we take seriously at Tucson Strength. When I first shot this video the intent was to inform the powerlifting athlete of what NOT to do because it will disqualify you in in powerlifting competition. The more I think about, if you are going to deadlift with barbell you shouldn’t do any of these things regardless if you are competing in a sport or not.

Ramping

Ramping isn’t a powerlifting rule book term, but it’s the slang for letting the bar rest on your legs. Once that bar passes your knees, you should not let your knees shoot under the bar. This allows you to slide the bar up your legs and can create a mechanical advantage to getting the weight up. I’ve seen people do this quickly and get away with it, but when you do this you leave it up to the judges, you run the risk of getting DQ’d for the lift. I see people doing this in the gym on their training sets and the more you practice it, the more you will be prone to make it a part of your habit. STOP IT.

DESCENDING BAR

Once you break the ground with the bar, the bar must always be moving up. The bar can stop, but it can’t go back down then up again. If you are in a grind of a lift and fighting the weight and keep the bar moving up. Many times at a meet if the head ref sees the bar go down and back up they will give you the down command because they already know the lift has failed. Also your feet have to stay planted. If you step before the bar touches the mat its a red light.

DOnt drop the bar

DOn’t get in the habit of dropping your deadlifts in the gym. You will always revert to your training when things get heavy. When you lockout the deadlift and receive the “down” command keep your hands on the bar until the plates touch the mat. If you drop right before you will still get a red light.

shaking the bar

Many lifters have a prelift tradition of getting nuts and jerking on the bar. If you jerk on the bar so hard and the plates leave the ground, that is a red light. Once the plates leave the ground it is considered an attempt. Yes getting psyched up is part of the sport, but so is control.

Hope these tips help.

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Are you Doing This on Your Bench Press

Danny — Wed, 19 Jun 2024 16:29:11 +0000

This is important for a big Bench Press

The bench press is the king of all gym lifts even if you aren’t a powerlifter. How much do you bench is first thing people ask when you tell them you lift weights. It is by far the most popular and visible of the barbell lifts. Unfortunately most people mindlessly unpack the bar, let the weight drop onto their chest then push the weight up.

Try This

The bench press is a a compound movement that involves nearly your entire body. We won’t go into all the details in this blog as to keep it focused on upper body mechanics. Your lats and upper back musculature is just as important as your chest and triceps on the bench press. Before you unpack the bar your shoulders should be retracted and depressed. You should feel the muscles between your shoulder blades engaged and your lats (underneath your armpits) fully activated. Once unpacked you should be actively pulling that bar down to your chest. If the bar just falls down onto your chest you will lose tightness and be forced to fight the weight up.

Don’t mistake the lowering of the bar to a general eccentric lowering of the bar with your chest. This is an active recruitment of the back. Think about pulling your chest to the bar as you are lowering the weight. When executed correctly, you will feel your lats light up and the weight bearing on your back, not your chest. This tightness will allow you have maximal recruitment of your chest and tripes when executing the lift.

The best way to master this is to practice using your back on all your warm up sets. How you lift light weights is how you lift heavy weights. You are only as good as your practice.

In the video above we also have a warm up drill to help you activate the right muscles.

If you need help we strongly encourage finding a qualified strength coach. Don’t ask the random personal trainer at a Big box gym. If you are in Tucson, our team of coaches are happy to help.

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Low Bar vs High Bar on Squats

Danny — Mon, 10 Jun 2024 16:56:27 +0000

High Bar VS Low Bar on Squats

This blog could be an entire chapter in a book. Lets start with the basics of bar position. High Bar squats should have the bar placed in the meat of the upper traps. Many times lifters will put the bar where the trapezius muscle meets the cervical spine and that is not an optimal position. The bar can end up resting on the spine and cause issues. Also, having the bar that high on the back can cause the bar to roll forward and cause you to tip forward. The ability to let the bar sit on the upper trapezius muscle will give some padding and also also the lifter to achieve maximal tightens and connection to the bar. On the high bar position the lifter wants to think about pulling the body up into the bar to create a wedge. Some people think about pulling the scapula down to create the wedge. Many people will use the cue of Chest up, which is ok, but it can also cause the lifter to arch the lower back which isn’t a position to be in while squatting.

Low Bar Position

Low bar has the bar resting on the top of the rear deltoids. The lifter things about retracting or squeezing the scapula together and the bar will rest on ledge made by the rear deltoid muscles. Maintaining the back squeeze throughout the execution of the squat is crucial for a strong squat. Some lifters will allow the bar to be lower than the rear deltoids which may make the squat feel easier because the bar is lower on the back, but this can cause issues of having the bar slide down the back. If this happens it can risk serious injury or at minimum dropping of the bar off the back. The USPA Powerlifting Federation actually have rules in place to ensure super low bar position is not used.

WHO SHOULD USE WHICH POSITION?

If you are an upright squatter the high bar position is optimal. It allows the bar to stay over the mid foot throughout the execution of the squat. If you are someone that has to lean forward a bit to squat to depth then low bar position will be optimal for you. Again putting the bar lower on the back will allow the bar to stay over the mid foot during the execution of the squat. There is so much more I could say on this topic but I will point out a couple of things to be aware of. If you have really tight ankles and long femurs High bar will be very difficult for you to execute, you are most likely a low bar squatter. If you are a low bar squatter you have to have decent shoulder mobility to keep the bar in position on your rear deltoids. So if you are struggling with each position it would be helpful to get with a coach that can get you dialed in and possibly work on any mobility issues you have that is holding your squat back. Here is an article on some other key aspects of squatting you should know if you want to have a big squat. If you are looking for a gym in Tucson that specializes in powerlifting feel free to reach out to us. We also offer online programming and coaching.

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Bench Press Safety

Danny — Fri, 17 May 2024 16:41:46 +0000

Bench Press Safety

Bench Press is by far the most popular of all of the barbell lifts. It’s what every male in the gym under 30 cares about. “How big is your bench bro”? Bench press is a great exercise for upper body strength and development and though it is popular it is by far the one exercise that causes more injury in the gym. This occurs because most people use improper technique and usually train it too often and too hard, but that is not the purpose of this post.

We see it all to often of someone pushing to failure on the bench press. The weight seems to be going up and then it comes right back down. If you don’t have a spotter, you have big dilemma on your hands. Either your trapped under the bar on your chest, or for the very unfortunate, the bar is on your throat. Though it isn’t extremely common there are deaths associated with bench pressing every year. If that bar lands on your throat you will die from asphyxiation or a broken neck.

THe Solution

Using face savers are the answer. Unfortunately most chain gyms don’t offer benches with face savers, but powerlifting gyms usually have an this as an option. If you don’t have access to a bench with a face saver, you can bench in a squat rack and use the spotting rods. The key to setting this up is finding the correct height where the bar can touch your chest and not make contact with the spotter arms. Roll the empty bar back towards your throat and make sure the bar is resting on the arms and not your throat.

When should face savers or spotter arms be used

Face savers should be used anytime you are training without a spotter. Even if you are going light you will never know when things can go south. Last year we had a gentleman in our gym training with 75% of his max and he suddenly tore his tricep. The bar came crashing down suddenly. Even if you are using a spotter the face savers should be set up. Even with the best spotter in the world, if the weight slips out of your hand or a freak accident happens, their reaction time won’t be able to catch the bar in time to save you. We feel that Bench press face savers are crucial for safety. If you are training at home usually by yourself you should have a face saver set up without a doubt.

At Tucson Strength we have 5 competition benches all equipped with face savers and 6 squat cages with spotter arms.

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Rest Time Between Sets for Hypertrophy

Danny — Mon, 13 May 2024 20:26:58 +0000

Rest Times For Hypertrophy Training

Training philosophy is all over the map on this topic. There are some pretty jacked guys talking about taking 30 seconds or less between sets and others talking about taking extended periods of rest between sets. When it comes to pure strength training no one will argue that longer rest periods are the most optimal for improvement in strength. Some Powerlifters will really push the limits on this take a nap between sets..lol Coach Christian Kruszeweski breaks down a few tips on which method is better.

Short or long rest times?

For hypertrophy training longer rest times seem to be the most optimal for the best gains in muscle size. Lets just look at it from a common sense point of view. When you are training to make muscles bigger you really want to keep tension on the muscle and train close to failure. You don’t want to go to failure every set, but getting close to that point is important to work the muscle hard enough to see increases in size. You don’t just want to push the muscle hard for one exercise, but usually 2-3 exercises of 2-3 sets per muscle group. If you are going to be doiong 6-9 hard sets of training you want to be able to get as much quality and volume out of that training day.

If you take short rest times you may only be able to do 6 hard sets of 6-8 reps before your completely get wiped out and can’t move your arms any more. Taking slightly longer breaks will allow the muscle to recover enough to be able to squeeze out a few extra reps and sets which would increase your overall training volume for the day.

Lets look at it Mathematically

If you are taking 30 seconds or less break between sets and can only do 6 sets of 8 with 100 pounds on a lift your total training volume is 4800lbs.

If you take 90 seconds to 120seconds and can do 9 sets of 8 of 100lbs you have now lifted 7200lbs of weight. You are able to move more mass put more work on that muscle to see the growth

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Is it the Shoes?

Danny — Wed, 08 May 2024 19:35:40 +0000

QUICK guide to weightlifting shoes

We see so many lifters show up to the gym with the latest and greatest in equipment. Everything from the hottest new belt on the market, to the tightest knee sleeved ever made. Lifters want the edge and pay good money for the best equipment. So what about shoes? Shoes are the one part of your gear that can make or break your lifting performance and unfortunately we see a great shoe on the wrong lifter all the time. Shoes are one of the biggest parts of our fashion culture. Just ask any teenager that is waiting for the new Jordan to release. In the lifting world, the shoe is 100% about performance and the best looking shoe could be the one thing that kills your squat.

Types of Weightlifting shoes

Before we get into specific types of weightlifting shoes let’s get one thing out of the way. Do not lift in a running shoe, period. They have no place in the performance of the squat or deadlift. They are meant for running, which means they are made to have cushioning and “give” for your feet. These are the exactly the opposite of what you need in squat or deadlifting performance. You need stability. Moving on…..There are numerous types of shoes known as the squat shoe. Most have an elevated heel and a very firm rubber or if you go old school, a wooden base. These provide the foot the most stable base to lift from. Within the squat shoe category there are traditional Olympic Lifting shoes which have a more aggressive heel. These shoes usually have a 3/4″ elevation of the heel. These shoes work best for High Bar squatters since the high bar position needs a more vertical torso in the lift. Olympic Weightlifters also need to keep a very vertical torso through out the lift so the elevated heel will allow for this.

There is also another squat shoe that is made that only has a .60″ heel. This is less aggressive and is more suited for those squatting with a lower bar position.

Who needs an elevated heel to squat

INot everyone needs an elevated heel. If you are looking to improve your performance in the squat a show can help (some people). First, if you have poor ankle mobility a squat shoe may help with your squat especially if you are a high bar squatter. With the bar located high on the traps, you will need to maintain more upright torso since the bar will need to stay over your mid foot through out the lift. In the high bar position the knees will track forward more than a low bar squat..

Though the squat comes very natural to some people, there is a certain group of people that absolutely hate the squat, those with long femurs(thigh bone) and short tibia(lower leg). In order to squat to depth the femur has to sit back further . Even with great ankle mobility, long femurs can complicate the movement pattern. Finding a shoe with an elevated heel will increase the length of the lower leg which can help with squat mechanics. Finding the correct elevation is important. Many people with tight ankles and or long femurs tend to use a powerlifting shoe with a .60″ heel and usually choose a lower bar position since it allows the lifter to sit back further in the squat instead of being so upright.

If you don’t know what shoe is correct to you we highly recommend getting with strength coach that understands squat mechanics. More than likely it won’t be your personal trainer at LA Fitness. Get with a powerlifting or Olympic weightlifting coach to help you choose your shoe. If you are in Tucson, feel free to contact us!. If you are located else where feel free to reach out and we can see if we can help you find a qualified coach to help you out!

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YOUR PERSONAL TRAINER ISN’T A POWERLIFTING COACH

Danny — Mon, 29 Apr 2024 23:48:58 +0000

YOUR TRAINER ISN'T A POWERLIFTING COACH

Powerlifting is the definition of an inclusive sport. When you come to a competition you will see people ranging in age from 13-85. You will see monsters squatting 700lbs and a person stepping on the platform for the first time squatting 135lbs. The best part is the crowd loves them all. The sport involves 3 lifts: the squat, bench press, and deadlift. For those that can’t squat, you can do Bench Press and Deadlift only. Many people will see someone on the platform that they can resonate with and say “I can do that!” For the most part they are correct. They can. Powerlifting is in the reach of most people.

Hire a Coach, not a personal trainer

There are some people that show up to their first competition with no assistnance. They have watched a couple of YouTube Videos and have figured it all out. This usually doesn’t workout great, but I have seen some people succeed with this approach. The thing that will boil my blood is seeing someone that seeks out professional guidance and then they hire their friend’s grandson who is a certified personal trainer.. Trainers should know the basics of how to lift, but powerlifting is a sport. In sports you need to hire an experienced coach that not only understands the technical aspects of the three lifts, but also has a knowledge of how to prepare for a meet, teach you the rules of the meet, and how to prepare you for the long day that is awaiting you.

I can’t count the number of times I see lifters show up with a trainer and from the moment they start the weigh-ins they are already confused and stressed. They don’t make weight because they registered for the wrong division and weight class. Then they show up on meet day don’t time their warm ups appropriately. They then go to step on the platform and haven’t trained commands appropriately. They don’t understand how to get their net attempt in to the score table. All of these things add to an already stressful day. The worst part is, they paid someone good money to prepare them.

What to look for in a powerlifting coach

One of the key things to ask is have they competed in the sport and know the rules of the federation you plan to compete in. Experience varies but having a coach with at least 3-4 meets under their own belt should be a minimum requirement. Experience on the platform is crucial. This doesn’t mean they need to be a world class lifter and have super human strength themselves, but they should be able to guide you from where you the beginning until you finish that last deadlift on meet day.

Ask them what type of programming philosophy they follow. If it’s Starting Strength walk the other way.lol But seriously ask them about their training philosophy. If everyone they train is on the same program, it is not a good sign.

A good powerlifting coach should be able to set you up on a program that will prepare you and not over work you. If you are an adult with other responsibilities besides lifting heavy, they need to be able to make sure you are on a program that meets you where you are and doesn’t drive you into the ground before meet day.

Most of the time most trainers in a big box gym can’t help you. Seek out a locally owned gym that specializes in the sport.

Feel free to reach out with any questions. If you aren’t close to us we will help you find someone that can guide you in the right direction.

Check out some of our past blogs on Powerlifting!

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Tucson Strength Classic Recap

Admin — Mon, 24 Oct 2022 17:51:13 +0000

What an amazing day! A full meet with a packed house. The USPA TUCSON STRENGTH CLASSIC WAS A SUCCESS. The energy was out of this world. The platform had first time lifters and seasoned athletes putting all of their hard work on show. We are so grateful for all of the referees, staff, spotters, and volunteers that showed up to pull this off.

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USPA TUCSON STRENGTH CLASSIC 2022

Admin — Mon, 22 Aug 2022 15:56:25 +0000

We are excited to be running the USPA Tucson Strength Classic once again! This meet will be full power, bench only, and deadlift only. There will be Raw, Classic Raw, and Single Ply Divisions! This meet is no longer taking registrations as it is completely sold out!

This meet will be a qualifier for:

2022 IPL North American Championship with a Class 1 total. Nov 17-20, Oklahoma City, OK

2023 Nationals with a Class 1 total. July 18-23, Orange Beach, Alabama

State and National Records will be able to be set at this meet.

SPECTATORS

Spectators are Welcome. There is a $10 entry fee at the door for 12 and up. We will have chairs for the audience, but you are more than welcome to bring your own chairs as we usually fill up quickly.

WEIGH-INS

Lifters must weigh in on Friday, October 21st.

9am-11am and 4:30-6pm

Lifters please bring all of your lifting gear to weigh-ins. Including shirts, socks, underwear, belts, wraps, sleeves, and shoes you will be wearing on the platform. Make sure you have an active USPA membership that is valid on meet day. Failure to have valid membership will result in not being able to compete.

There will be no weigh ins allowed the morning of the competition.

MEET DAY

The meet will begin promptly at 9am on Saturday October 22, 2022. This meet is sold out so we expect the meet to run all day and end around 5-6pm.

Powerlifting Archives - Tucson Strength

Gym Has Been Completely Renovated

Check out the new layout

Deadlifting Dont’s

What not to do on the Deadlift

Ramping

DESCENDING BAR

DOnt drop the bar

shaking the bar

Are you Doing This on Your Bench Press

This is important for a big Bench Press

Try This

Low Bar vs High Bar on Squats

High Bar VS Low Bar on Squats

Low Bar Position

WHO SHOULD USE WHICH POSITION?

Bench Press Safety

Bench Press Safety

THe Solution

When should face savers or spotter arms be used

Rest Time Between Sets for Hypertrophy

Rest Times For Hypertrophy Training

Short or long rest times?

Lets look at it Mathematically

Is it the Shoes?

QUICK guide to weightlifting shoes

Types of Weightlifting shoes

Who needs an elevated heel to squat

YOUR PERSONAL TRAINER ISN’T A POWERLIFTING COACH

YOUR TRAINER ISN'T A POWERLIFTING COACH

Hire a Coach, not a personal trainer

What to look for in a powerlifting coach

Tucson Strength Classic Recap

USPA TUCSON STRENGTH CLASSIC 2022

SPECTATORS

WEIGH-INS

MEET DAY

SPONSORS