Francis ngannou bench press

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Powerlifting For Mixed Martial Artists

Video: Unranked UFC fighter just casually bench pressed 495 pounds, squatted 585

Pranit Punjabi. One take at a time. By Pranit Punjabi. Follow Us. Pranit Punjabi Articles One take at a time. A third-year psychology major, this Justin Gaethje fan merged his interest in psychology with his deep passion for MMA and was intrigued by this new angle to help him get closer to the action.

Pranit aims to look through the violence and chaos, into what makes MMA truly beautiful, the deep and rich psychological aspect of the game. Privacy Policy. ES Pressroom. Ethics Policy. Fact-Checking Policy. Corrections Policy. Cookies Policy. GDPR Compliance. Terms of Use. Keep your rep volume low while keeping the intensity of your workouts moderate to high.

The main powerlifting movements like the deadlift, bench press, and squat should be a significant part of your strength training program, but you should make these exercises a part of your more extensive strength training program that involves high-velocity strength exercises that improve your explosive strength like plyometrics , box jumps, and medicine ball throws.

You should also perform your powerlifting exercises as explosively as possible to increase explosive strength. Francis ngannou bench press Former UFC light-heavyweight champion Jon Jones is one of the most popular martial artists who trains in a powerlifting style. Squats, deadlifts, and bench presses are the three most effective powerlifting movements for martial arts.

The deadlift is one of the most fundamental strength exercises. The exercise primarily targets muscles like your lower back, hamstrings , and glutes , muscles that are often ignored during strength training workouts. It secondarily targets muscles all over your body, giving you a thorough workout. The deadlift takes more out of you than the bench press or squats since it forces most of the muscles in your body to work together.

Loading your hamstrings and hips before your reps are the key to getting the most out of deadlifts. Some of the deadlift variations you should incorporate into your training routine include:. Some of the benefits deadlifts provide martial artists include:.

Squats are an excellent exercise for martial artists and athletes in general since there are many variations that allow you to target muscles in your legs from different planes and angles. For example, deep squats are great for increasing strength in your legs, while half squats hit your leg muscles from different angles and cause less fatigue. Martial artists should avoid sitting back like powerlifters do when performing squats but look to sit down between their knees.

Their torsos are bent during their reps, and they rarely go below parallel. However, martial artists gain more from deep squats since going as low as you can make your knees travel past your toes and increases flexibility in your knees. This translates to martial arts techniques like a penetration step when shooting for a takedown. Martial artists should also incorporate variations of the squat into that training since it allows you to train your muscles from different angles, just like your muscles are worked from different angles during martial art competitions.

Some of the variations of the squat martial artists should experiment with include:. Variations of the squat that involve performing your reps in a staggered stance, like the split squat, carry over best into martial arts. These exercises force each half of your body to work independently, preventing muscle imbalances. Other benefits martial artists get by making squats part of their training routine include:.

The bench press is another core powerlifting movement that translates well into martial arts. It targets the muscles that are activated whenever you push on something like your chest , triceps , and anterior deltoids. Bench press velocity has also been linked to maximal punching power. When bench pressing for martial arts, use a grip with your hands a little more than shoulder width apart to reduce the stress the exercise puts on your shoulders.

Keep your elbows at a degree angle from your body for the same reason. Some of the bench press variations you can incorporate into your workouts include:. Add some push-up exercises to your workouts to complement your bench pressing. Push-ups are one of the best exercises for building muscle endurance in your upper body, while bench pressing increases your upper body strength.

Some of the benefits martial artists gain from making the bench press a part of their lifting program include:. As we mentioned earlier, the key to making powerlifting principles improve your abilities as a martial artist is lower volume reps performed at moderate to high intensity.

This means you should primarily work with weights you can barely get more than six reps of.