Prevailing wisdom suggests that doing the big three lifts (squat, bench, and deadlift) is only suitable for powerlifters looking to put up big numbers in competitions.

But, as you’ll see in a moment, that’s far from the truth. Each exercise offers many benefits related to everyday life, sports performance, and more.

Let’s dive in and examine.

An In-Depth Look At The Deadlift

The deadlift is a hip hinge movement where the objective is to grab a loaded barbell, lift it from the floor, stand up, and set it back down. While seemingly simple, the activity trains a range of major muscles in your body, primarily those in the posterior chain: hamstrings, glutes, and entire back. Deadlifts also work your midsection, quadriceps, shoulders, arms, and grip.

Deadlifts are beneficial because they make you stronger and more functional. As a result, everyday tasks like walking up a flight of stairs, lifting objects off the floor, and carrying groceries, become easier. The exercise also makes gym training more accessible. A firmer grip allows you to support weights in your hands, leading to better performance on movements like the pull-up and barbell row.

More strength and balance also improve your physical performance, especially in contact sports. Being stronger allows you to stand your ground, throw and kick objects more effectively, accelerate, maintain balance, change direction, and more.

Why The Bench Press Is More Than a ‘Chest-Builder’

Similar to deadlifts, the bench press is an exercise people perform for two primary reasons:

• To develop their pectorals
• To get stronger and perform better in powerlifting

While the exercise is perfectly viable for both objectives, there is much more to the bench press than meets the eye. The aim is to lie on a flat gym bench, grab a barbell, position it over your torso, and press repeatedly. Doing so strengthens several major muscle groups and develops your pushing strength.

Performing the bench press can improve your performance in sports where pushing and throwing objects are involved. Developing your pressing strength is also beneficial for lifting more weight overhead, getting better at push-ups, and more.

The Overlooked Benefits of Squatting Lots of Weight

Squats are the third exercise with seemingly limited benefits for trainees. But, as with the other two activities, there is more to it than meets the eye.

The objective is to place a loaded barbell on your back and squat repeatedly. Doing so strengthens your quadriceps, adductors, hamstrings, glutes, back, midsection, and shoulders. Performing squats is also excellent for developing lower body strength and power, making you more functional and better able to handle everyday tasks.

A strong lower body also makes you better in the gym. Having a good foundation allows you to easily maintain your balance and lift more weight on various exercises. Your sports performance also improves because lower body strength is necessary for running, jumping, kicking, accelerating and decelerating, changing direction, and maintaining stability.

Plus, given how beneficial squats are for midsection strength, performing the exercise would improve your balance further, allowing you to stay safe during intense activities.

Whether you’re new to training or an experienced lifter, there will always be something to work on when performing the big 3 lifts. If you need help improving your form, or if you’re struggling to progress, book a complimentary personal training session, and we will take you through a session and correct your training technique.