BPD Lift A Thon 2025

Back Squat

The Back Squat is a full-body strength exercise that primarily targets the quadriceps, hamstrings, glutes, and lower back, while also engaging your core for stability. It’s a foundational lift for building lower-body strength and power.

How to Perform the Back Squat:

Stand under the barbell, positioning it across your upper traps and shoulders.
Grip the bar slightly wider than shoulder-width, with elbows pointing downward.
Stand with your feet shoulder-width apart, toes slightly pointed outward.

Unrack the bar by straightening your legs and step back into your starting position.

Descend until your hips are at least parallel to the knees (or lower if mobility allows), then drive through your heels to stand back up, fully extending your legs.
Standards:

Keep your back neutral throughout the movement to avoid injury.
The hips should reach at least parallel to the knees at the bottom position ("breaking parallel").
Maintain balance by keeping your weight evenly distributed through your heels and mid-foot.
Avoid your knees collapsing inward during the lift; ensure they stay aligned with your toes.

Focus on maintaining an upright torso and tight core to protect your lower back.
Engage your entire lower body, especially the glutes and hamstrings, to drive out of the bottom position.

The Back Squat is a cornerstone lift for developing lower-body strength and improving overall athletic performance.

Bench Press

The Bench Press is a fundamental upper-body exercise that focuses primarily on building strength in the chest, shoulders, and triceps. It’s an essential component in any strength training routine and a staple in powerlifting competitions.

How to Perform the Bench Press:

Lie flat on a bench with your eyes directly under the bar.
Your feet should be firmly planted on the ground, about shoulder-width apart.
Grip the bar slightly wider than shoulder-width, ensuring a strong and stable hold.
Keep your shoulder blades retracted (squeezed together) to create a stable base for lifting.

Unrack the bar and hold it with arms fully extended above your chest.
Slowly lower the bar in a controlled motion until it touches the middle of your chest.
Engage your core and ensure your lower back maintains a slight arch without lifting excessively off the bench.

Push the bar upward by driving through your chest and triceps, straightening your arms until they are fully extended.
Maintain control throughout the movement, avoiding any bouncing of the bar off your chest.

Keep your wrists straight and aligned with your forearms during the lift.
Engage your entire body for stability, using leg drive to maintain balance and control throughout the lift.

Deadlift

The Deadlift is a fundamental strength-building exercise that targets multiple muscle groups, including the hamstrings, glutes, lower back, core, and upper back. It is one of the most effective lifts for developing overall strength, power, and athleticism.

Push through your heels, driving your hips forward as you extend your knees and hips to lift the bar.
Keep the bar close to your body, dragging it up along your shins and thighs as you stand.
Once standing tall, fully extend your hips and knees, locking out at the top with your shoulders back and chest proud.
Lower the bar in a controlled manner by hinging at the hips and bending the knees, keeping the bar close to your body on the way down.

Lockout: At the top of the lift, your hips and knees should be fully extended, and your shoulders should be back in line with your body.
The barbell should start and end on the ground with each rep.
Grip: You may use a double overhand grip or a mixed grip (one hand over, one hand under) for added stability with heavier loads.

The Deadlift is a critical exercise for improving overall strength and athleticism, making it a must-have in any strength training program.