THE DEAD LIFT: The Dead Lift is and excellent overall strength and power move. It is one of the three lifts used in power lifting competition. The feet can be close together (conventional style) or
spread apart to the preference of the lifter (sumo style). The lifter squats down and takes a firm grip on the
bar either wider than the legs for conventional style or inside the legs for sumo style.
The lifter pulls upward with both hands while driving both feet into the ground. The lifter should accelerate the bar all
the way to the top until the shoulders are locked back and the legs are locked straight.
The lifter should return the bar to the ground in a controlled manner.

THE POWER CLEAN: The Power Clean is another great all around strength builder. The start position is similar to the Dead Lift, but the feet
should always be at a comfortable distance apart in a "ready to jump" position. The lifter takes a hold of the bar with a firm grip and squats down to the ready position. The lifter needs to pull upward with both hands and drive both feet downward in an explosive "jumping" type push. The lifter needs to
accelerate the bar up to the upper chest. The lifter snaps under the bar when it has reached the upper chest and catches it in a partially squatted position. The lift is not
complete until both knees are locked out straight. The lifter returns the bar to the ground in a controlled manner.

THE BENCH PRESS: The Bench Press is a great upper body strength builder. The true Bench Press is not meant to be a "chest only" exercise. It is a favorite of adolescent males because of its use of the "beach muscles". It is always a stroke to the ego to see your chest and arms pumped up bigger than usual. The lifter lies supine on the bench with both feet flat on the floor. The lifter should arch the lower back as much as possible while maintaining contact with the bench with the upper back and backside. The lifter grabs the bar at a distance no wider that 81 cm with a firm grip. The thumbs should always wrap around the bar for safety. The lifter lifts the bar out of the upright supports and takes it to the start position: Holding the bar suspended over the chest with both elbows locked straight. The lifter lowers the bar to the chest, not slowly but under control, until it touches the chest. The lifter pushes the bar back upward with an explosive and accelerating push until the bar is returned to "lock out" at the starting position. The lifter can return the bar to the upright supports when the exercise has been completed.

THE POWER SQUAT: The Power Squat is the most difficult of the three power lifts that are performed in power lifting contests. It requires extreme strength
throughout the body and a lot of mental strength to even train this lift.
The lifter picks the bar up from off of the rack on the upper back. The proper placement for the bar is just below the trapezoid muscles of the neck and shoulders and on top of the rear deltoid muscles of the shoulders.
Placing the bar on the trapezoids is common and is known as Olympic style. Olympic style does not allow the lifter to handle as much weight as the Power Squat.
The lifter needs to step back away from the weight stand and properly place both feet to prepare to lift. The lifters feet need to be at a
comfortable distance apart but at least wider than shoulder width. The lifter needs to turn the toes of both feet outward so they are at an onset of approximately 45-Degrees.