Many people worry that heavy squats and deadlifts will make their waist look big and blocky, causing them to avoid these exercises out of fear they’ll negatively impact their waist size.Â
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The belief is that heavy squats and deadlifts require significant core strength, which might lead to muscle hypertrophy in the waist. This is often linked to the thicker waists seen in powerlifters who lift heavy weights.
- Correlation vs. Causation: The thicker waists of powerlifters may be due to their natural body types rather than the heavy lifting itself. Just as tall people are often better at basketball, those with a naturally robust build might excel in powerlifting, while leaner individuals may do better in bodybuilding.
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- Core Muscle Characteristics: Core muscles, primarily slow-twitch fibers, don’t grow as much as fast-twitch fibers found in other muscles. In my experience, after over seven years of heavy lifting, including squats and deadlifts, I haven’t noticed a significant increase in my waist size. In fact, I had more noticeable waist growth during my CrossFit days when I did extensive core work like sit-ups, oblique twists, and toes-to-bar.
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- Different Goals: Powerlifting is focused on lifting heavy weights, not necessarily on muscle growth. Bodybuilders aim for muscle size and aesthetics. If powerlifting caused more muscle growth, bodybuilders would need to reassess their training.
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Heavy squats and deadlifts won't necessarily make your waist look big. Based on my own experience, incorporating these exercises into your routine can actually help build a well-developed and balanced physique without causing a blocky waist.
