{"id":21570,"date":"2026-09-22T17:20:09","date_gmt":"2026-09-22T17:20:09","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/powerlifting-club-3\/"},"modified":"2026-09-23T07:13:31","modified_gmt":"2026-09-23T07:13:31","slug":"powerlifting-club-3","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/powerlifting-club-3\/","title":{"rendered":"Powerlifting Club &#8211; Technique &#038; Foundations"},"content":{"rendered":"<p><section class=\"h7-slider h7-alt-slider h7-alt-slider-v2\"><div class=\"h7-slider-media\">\t\t<div id=\"serious-slider-355-r663\" class=\"cryout-serious-slider seriousslider serious-slider-355-r663 serious-slider-355 seriousslider-overlay1 seriousslider-light seriousslider-shadow-none seriousslider-responsive-maintain seriousslider-hidetitles-1 seriousslider-slide seriousslider-sizing0 seriousslider-aligncenter seriousslider-caption-animation-slide seriousslider-textstyle-textshadow\" data-ride=\"seriousslider\">\r\n\t\t\t<div class=\"seriousslider-inner\" role=\"listbox\">\r\n\r\n\t\t\t\r\n\t\t\t<div class=\"item slide-1 active\" role=\"option\">\r\n\t\t\t\t\t\t\t\t<a  >\r\n\t\t\t\t\t<img decoding=\"async\" class=\"item-image\" src=\"https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-seven-alt-homes\/powerlifting-club-3916768-alt-home-scaled.jpeg\" alt=\"Build the three lifts from positions, practice and repeatable setup. 1\" >\r\n\t\t\t\t<\/a>\r\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"seriousslider-hloader\"><\/div>\r\n\t\t\t\t<figure class=\"seriousslider-cloader\">\r\n\t\t\t\t\t<svg width=\"200\" height=\"200\">\r\n\t\t\t\t\t\t<circle cx=\"95\" cy=\"95\" r=\"20\" transform=\"rotate(-90, 95, 95)\"\/>\r\n\t\t\t\t\t<\/svg>\r\n\t\t\t  <\/figure>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\r\n\t\t\t<div class=\"item slide-2 \" role=\"option\">\r\n\t\t\t\t\t\t\t\t<a  >\r\n\t\t\t\t\t<img decoding=\"async\" class=\"item-image\" src=\"https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-seven-alt-homes\/powerlifting-club-841125-alt-home-scaled.jpeg\" alt=\"Build the three lifts from positions, practice and repeatable setup. 2\" >\r\n\t\t\t\t<\/a>\r\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"seriousslider-hloader\"><\/div>\r\n\t\t\t\t<figure class=\"seriousslider-cloader\">\r\n\t\t\t\t\t<svg width=\"200\" height=\"200\">\r\n\t\t\t\t\t\t<circle cx=\"95\" cy=\"95\" r=\"20\" transform=\"rotate(-90, 95, 95)\"\/>\r\n\t\t\t\t\t<\/svg>\r\n\t\t\t  <\/figure>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\r\n\t\t\t<div class=\"item slide-3 \" role=\"option\">\r\n\t\t\t\t\t\t\t\t<a  >\r\n\t\t\t\t\t<img decoding=\"async\" class=\"item-image\" src=\"https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-seven-alt-homes\/powerlifting-club-13018401-alt-home-scaled.jpeg\" alt=\"Build the three lifts from positions, practice and repeatable setup. 3\" >\r\n\t\t\t\t<\/a>\r\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"seriousslider-hloader\"><\/div>\r\n\t\t\t\t<figure class=\"seriousslider-cloader\">\r\n\t\t\t\t\t<svg width=\"200\" height=\"200\">\r\n\t\t\t\t\t\t<circle cx=\"95\" cy=\"95\" r=\"20\" transform=\"rotate(-90, 95, 95)\"\/>\r\n\t\t\t\t\t<\/svg>\r\n\t\t\t  <\/figure>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t<\/div>\r\n\r\n\t\t\t<div class=\"seriousslider-indicators\">\r\n\t\t\t\t<ol class=\"seriousslider-indicators-inside\">\r\n\t\t\t\t\t\t\t\t\t\t<li data-target=\"#serious-slider-355-r663\" data-slide-to=\"0\" class=\"active\" role=\"button\"><\/li>\r\n\t\t\t\t\t\t\t\t\t\t<li data-target=\"#serious-slider-355-r663\" data-slide-to=\"1\"  role=\"button\"><\/li>\r\n\t\t\t\t\t\t\t\t\t\t<li data-target=\"#serious-slider-355-r663\" data-slide-to=\"2\"  role=\"button\"><\/li>\r\n\t\t\t\t\t\t\t\t\t<\/ol>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t<button class=\"left seriousslider-control\" data-target=\"#serious-slider-355-r663\" role=\"button\" data-slide=\"prev\">\r\n\t\t\t  <span class=\"sicon-prev control-arrow\" aria-hidden=\"true\"><\/span>\r\n\t\t\t  <span class=\"sr-only\">Previous Slide<\/span>\r\n\t\t\t<\/button>\r\n\t\t\t<button class=\"right seriousslider-control\" data-target=\"#serious-slider-355-r663\" role=\"button\" data-slide=\"next\">\r\n\t\t\t  <span class=\"sicon-next control-arrow\" aria-hidden=\"true\"><\/span>\r\n\t\t\t  <span class=\"sr-only\">Next Slide<\/span>\r\n\t\t\t<\/button>\r\n\t\t<\/div>\r\n\t\t<!-- end cryout serious slider 355-r663 -->\r\n\t\t<\/div><div class=\"h7-slider-shade\"><\/div><div class=\"h7-shell h7-slider-copy\"><span class=\"h7-eyebrow\">Technique &amp; Foundations<\/span><h1>Build the three lifts from positions, practice and repeatable setup.<\/h1><p>A powerlifting home for newer lifters who want strong fundamentals before chasing bigger numbers.<\/p><a class=\"h7-btn\" href=\"https:\/\/adnanthemes.com\/hercules1\/powerlifting-club-contact\/\">Start With a Technique Session<\/a><\/div><\/section><section class=\"h7-section\"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Questions<\/span><h2>Practical Details<\/h2><\/div><div class=\"h7-faq h7-faq-v2\"><details><summary>How heavy will I lift?<\/summary><p>Heavy is relative. Early training should support learning and consistency.<\/p><\/details><details><summary>Do I have to squat low bar?<\/summary><p>No. Technique choices depend on the lifter and goals.<\/p><\/details><details><summary>Can I focus on one lift?<\/summary><p>Yes, while keeping enough practice in the other lifts to maintain skill.<\/p><\/details><\/div><\/div><\/section><section class=\"h7-stats h7-stats-v3\"><div><strong>3<\/strong><span>Lifts to learn<\/span><\/div><div><strong>4-6<\/strong><span>Core cues<\/span><\/div><div><strong>6 WKS<\/strong><span>Foundation block<\/span><\/div><div><strong>0<\/strong><span>Need for ego lifting<\/span><\/div><\/section><section class=\"h7-section\"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Access Options<\/span><h2>Choose the level that fits this training concept.<\/h2><p>Clear options make it easier to match frequency and support.<\/p><\/div><div class=\"h7-prices h7-prices-v3\"><article class=\"\"><h3>Foundation 6<\/h3><div class=\"h7-price\">$69<\/div><p>Six technique-focused sessions.<\/p><\/article><article class=\"featured\"><h3>Club Basics<\/h3><div class=\"h7-price\">$99<\/div><p>Monthly coached lifting access.<\/p><\/article><article class=\"\"><h3>Strength Path<\/h3><div class=\"h7-price\">$139<\/div><p>Foundation plus program review.<\/p><\/article><\/div><\/div><\/section><section class=\"h7-section\"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Technique &amp; Foundations<\/span><h2>Training Flow<\/h2><p>A clear sequence keeps the session easy to understand.<\/p><\/div><div class=\"h7-timeline h7-timeline-v3\"><article><b>01<\/b><h3>Learn<\/h3><p>Understand the setup and key positions.<\/p><\/article><article><b>02<\/b><h3>Repeat<\/h3><p>Practice with manageable loads.<\/p><\/article><article><b>03<\/b><h3>Load<\/h3><p>Add weight while the pattern stays stable.<\/p><\/article><article><b>04<\/b><h3>Review<\/h3><p>Use video and coaching to refine.<\/p><\/article><\/div><\/div><\/section><section class=\"h7-section \"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Technique &amp; Foundations<\/span><h2>How This Home Feels<\/h2><p>The details that change the day-to-day training experience.<\/p><\/div><div class=\"h7-cards h7-cols-3 h7-cards-v1\"><article><span class=\"h7-num\">01<\/span><h3>Patient Progress<\/h3><p>Technique gets time to settle.<\/p><\/article><article><span class=\"h7-num\">02<\/span><h3>Useful Video<\/h3><p>Review reps without over-analysing every frame.<\/p><\/article><article><span class=\"h7-num\">03<\/span><h3>Simple Programming<\/h3><p>Build strength with repeatable exposures.<\/p><\/article><\/div><\/div><\/section><section class=\"h7-section \"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Technique &amp; Foundations<\/span><h2>Core Focus<\/h2><p>The training priorities that define this home concept.<\/p><\/div><div class=\"h7-cards h7-cols-3 h7-cards-v1\"><article><span class=\"h7-num\">01<\/span><h3>Squat Setup<\/h3><p>Bar position, bracing and controlled depth.<\/p><\/article><article><span class=\"h7-num\">02<\/span><h3>Bench Setup<\/h3><p>Stable contact, repeatable touch and pause.<\/p><\/article><article><span class=\"h7-num\">03<\/span><h3>Deadlift Setup<\/h3><p>Wedge, balance and strong floor position.<\/p><\/article><\/div><\/div><\/section><section class=\"h7-section \"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Technique &amp; Foundations<\/span><h2>What You Build<\/h2><p>Useful outcomes built through consistent training.<\/p><\/div><div class=\"h7-cards h7-cols-4 h7-cards-v1\"><article><span class=\"h7-num\">01<\/span><h3>Stable Setup<\/h3><p>Start each lift the same way.<\/p><\/article><article><span class=\"h7-num\">02<\/span><h3>Better Bracing<\/h3><p>Create usable tension.<\/p><\/article><article><span class=\"h7-num\">03<\/span><h3>Cleaner Reps<\/h3><p>Reduce avoidable technical variation.<\/p><\/article><article><span class=\"h7-num\">04<\/span><h3>Stronger Base<\/h3><p>Progress from repeatable movement.<\/p><\/article><\/div><\/div><\/section><section class=\"h7-section\"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Questions<\/span><h2>Before You Start<\/h2><\/div><div class=\"h7-faq h7-faq-v2\"><details><summary>Do I need powerlifting gear?<\/summary><p>No. Basic training equipment is enough to start.<\/p><\/details><details><summary>Should beginners use a belt?<\/summary><p>A belt can be introduced when appropriate, but it is not required on day one.<\/p><\/details><details><summary>Can I join without competing?<\/summary><p>Yes. Many members train the powerlifts without entering meets.<\/p><\/details><\/div><\/div><\/section><section class=\"h7-section \"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Technique &amp; Foundations<\/span><h2>Support Layer<\/h2><p>Extra structure that keeps the plan practical.<\/p><\/div><div class=\"h7-cards h7-cols-3 h7-cards-v1\"><article><span class=\"h7-num\">01<\/span><h3>Video Library<\/h3><p>Keep examples of your best technical reps.<\/p><\/article><article><span class=\"h7-num\">02<\/span><h3>Load Progression<\/h3><p>Add weight in manageable steps.<\/p><\/article><article><span class=\"h7-num\">03<\/span><h3>Session Notes<\/h3><p>Track the cue that matters most.<\/p><\/article><\/div><\/div><\/section><section class=\"h7-section\"><div class=\"h7-shell\"><div class=\"h7-head\"><span class=\"h7-eyebrow\">Technique &amp; Foundations<\/span><h2>Progress Path<\/h2><p>A simple progression path makes the next step visible.<\/p><\/div><div class=\"h7-timeline h7-timeline-v3\"><article><b>01<\/b><h3>Week 1<\/h3><p>Set up all three lifts.<\/p><\/article><article><b>02<\/b><h3>Week 2<\/h3><p>Find repeatable training loads.<\/p><\/article><article><b>03<\/b><h3>Week 4<\/h3><p>Review positions under moderate effort.<\/p><\/article><article><b>04<\/b><h3>Week 6<\/h3><p>Choose the next strength block.<\/p><\/article><\/div><\/div><\/section><section class=\"hhise-story\"><div class=\"hhise-wrap\"><div class=\"hhise-media\"><img loading=\"lazy\" width=\"640\" height=\"425\" src=\"https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-powerlifting-club\/powerlifting-club-9602283-premium-1024x680.jpeg\" class=\"attachment-large size-large\" alt=\"Powerlifting Club Premium\" loading=\"lazy\" srcset=\"https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-powerlifting-club\/powerlifting-club-9602283-premium-1024x680.jpeg 1024w, https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-powerlifting-club\/powerlifting-club-9602283-premium-300x199.jpeg 300w, https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-powerlifting-club\/powerlifting-club-9602283-premium-768x510.jpeg 768w, https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-powerlifting-club\/powerlifting-club-9602283-premium-1536x1020.jpeg 1536w, https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-powerlifting-club\/powerlifting-club-9602283-premium-2048x1360.jpeg 2048w, https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-powerlifting-club\/powerlifting-club-9602283-premium-135x90.jpeg 135w, https:\/\/adnanthemes.com\/hercules1\/wp-content\/uploads\/mediasource-lite\/images\/hercules-powerlifting-club\/powerlifting-club-9602283-premium-600x399.jpeg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" decoding=\"async\" \/><\/div><div class=\"hhise-copy\"><span class=\"hhise-eyebrow\">Technique First<\/span><h2>Big totals grow from positions you can reproduce.<\/h2><p>Newer lifters benefit from patient practice with the squat, bench and deadlift. Stable setup, bracing and bar path matter more than chasing numbers before the movement pattern is ready.<\/p><\/div><\/div><\/section><br \/>\n<section class=\"h7-cta h7-cta-v3\"><div class=\"h7-shell\"><h2>Strong totals start with repeatable positions.<\/h2><p>Book a foundations session and build the lifts from the ground up.<\/p><a class=\"h7-btn\" href=\"https:\/\/adnanthemes.com\/hercules1\/powerlifting-club-contact\/\">Start With a Technique Session<\/a><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":12153,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Home 3 | Powerlifting Club \u2013 Hercules","_hercules_seo_description":"Third homepage variation of the Hercules Powerlifting Club demo \u2013 squat, bench and deadlift coaching with meet prep with its own layout and section order.","_hercules_header_layout_id":18592,"_hercules_footer_layout_id":18593,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-21570","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/21570","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=21570"}],"version-history":[{"count":3,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/21570\/revisions"}],"predecessor-version":[{"id":21930,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/21570\/revisions\/21930"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media\/12153"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=21570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}