Powerlifting Technique - Squat, Bench, and Deadlift Seminar Recordings
- Michael Elrod-Erickson
- 3 days ago
- 2 min read
Updated: 2 days ago
Improving your technique is the fastest way to get stronger. Training adaptations to build muscle and strength are slow and gradual, but making technique improvements can be done in a day. In addition, good technique allows you to lift as much as you're capable of rather than be stopped short by a glass ceiling created by inefficient movement.
If you want to improve your technique, the first step is to understand what the goal is: without something to aim towards, it'll be hard to move in that direction. If you want to learn the principles of efficient technique and how they apply to different body types, check out the recordings of some of my seminars on squat, bench press, and deadlift technique that I have linked below. In these seminars, I tried to cover all relevant components of technique, starting from a beginner level and building up to the fine details of advanced powerlifting technique.
I recommend watching the seminars from start to finish rather than skipping around, since the topics were ordered intentionally so they would flow and build upon each other in a logical order. However, if you are looking for one thing in particular, sections of the seminar are labeled below each video (and the YouTube descriptions contain clickable timestamp links).
Squat
Sections
0:00 Intro
1:44 Overarching concepts
2:56 Rack height
4:40 Upper back
12:12 Grip width & styles
17:38 Arm pain
23:37 Bracing & belt position
30:15 Head position
32:42 Walkout
43:18 Hips & knee cave
47:12 Stance width
52:28 Knees
53:01 Foot pressure
55:10 Ankle mobility
57:35 Squat shape
1:01:30 Pre-hinging
1:05:30 Knee wraps
1:16:52 Knee wrap programming
1:19:19 General programming tips
1:22:05 Variations for breakdowns
Bench Press
Sections
0:00 Intro
1:22 Shoulder position
3:50 Arching
6:45 Breathing/bracing
9:28 Belts
11:35 Soft touch vs sinking
17:13 Leg drive
32:34 Setup
33:40 Unracking
37:23 Losing shoulder position
40:12 Tucking/flaring
42:34 Soft elbows
43:46 Elbow depth
45:24 Hands & wrists
46:58 Wrist wraps
51:21 Grip styles
54:48 Ideal grip width
57:43 Bar path
1:00:00 Conclusion
The second half of the bench seminar, covering programming and the Q&A, was split off. It can be found here: https://youtu.be/3GJoYacZyFQ?si=BJsKm_KSnggwUG_H
Deadlift
Sections
0:00 Intro
1:10 Overarching concepts
7:10 Bar position
12:05 Foot pressure
16:53 Knees over bar
18:40 Bracing
24:04 Shoulders & lats
27:39 Grip
35:42 Head position
37:23 Getting down to the bar
41:46 Pulling slack & wedging in
44:51 Sumo deadlift
48:08 Grip slipping, hand tears, & pain
51:43 Weak points
53:07 Programming & variations
If you have any questions or want some feedback on one of your lifts, feel free to reach out. And if you found this useful and you’d like to get notified when I publish more articles and resources, you can click here to join the Premier newsletter.
Hope this helps!
Best,
Michael Elrod-Erickson
Founder and Head Coach, Premier Power & Performance
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