Siim Rast: leg training for powerlifting
Siim Rast is a young powerlifter whose leg training deserves a closer look. In episode 8 of the series, he is chained to the arm of leading bodybuilder Ott Kiivikas, and the camera reveals what a powerlifting leg day really looks like.
This is no polished parade of exercises. The focus is on the work, the technique and why building strong legs starts long before you put a barbell on your shoulders.
Why is Siim Rast such an interesting athlete to watch in this video?
Siim Rast has just returned from his first major competition, the Junior World Championships, where he delivered an excellent performance. He finished in 5th place and matched Toivo Kurg’s result from 30 years earlier with a total of 900kg across the three lifts.
Numbers like these take more than determination. In powerlifting, your body needs to be strong, but your movement also needs to be solid. The squat, deadlift and bench press each make their own demands, but in this video, Siim’s leg strength really stands out.
At the same competition, Siim recorded Estonia’s best-ever squat of 360kg. That says a lot. Squatting involves more than just your thighs. Your glutes, core muscles, back, ankles and even your breathing all play a part. If one link gives way, you lose control of the weight.
Siim Rast and the powerlifting leg day
Leg day for a powerlifter means more than doing a couple of sets of squats and heading home. Frankly, it is often the most demanding workout of the week. The weights are heavy, the movements are slow and every rep requires concentration.
The idea behind the video is simple: take a closer look at Siim’s powerful legs and see how he trains them. You can learn from it even if you never plan to squat 360kg. The principles are the same: positioning, control, an adequate warm-up and honest effort.
The squat as a main lift
The squat is king in powerlifting. It shows how strong your lower body is and how well you can maintain tension throughout your body. A good squat is not just a random dip down and back up. Your feet need a firm base, your knees should move under control and your core must stay braced throughout the rep.
So what actually happens? As the weight increases, small mistakes immediately become apparent. A poorly braced core, an unstable foot or a rushed descent can make the lift harder than it needs to be. That is precisely why training for strong legs also means working on technique.
Accessory exercises keep the lift together
Powerlifters do more than just the competition lifts. Accessory exercises help strengthen weak points. They may target the quads, glutes, hamstrings or core muscles. The exact selection depends on the athlete, but the goal is always the same: to make the main lift more solid.
If you get stuck at the bottom of a squat, the problem may be strength or positioning. If your body tips forward as you rise, you may need more work on your core and back. Good training does not mean finding a new exercise every time. Often, it means doing one familiar exercise better.
What can you learn from Siim Rast’s training?
The simple truth is that strength takes patience. A young athlete’s impressive result may look like a sudden breakthrough from the outside, but it is actually built on consistent work. Workouts, competitions, adjustments and trying again.
If you are a recreational lifter, the most useful thing to take away is the attitude. Do not jump straight under the heaviest barbell. Start with a movement you can control. Check that your feet stay firmly planted. Check that your back and core maintain their position. Only then add weight.
The second lesson is recovery. Heavy leg workouts fatigue your whole body. If your sleep, nutrition and rest are poor, even the best squat technique will not save you. Powerlifting is a tough sport precisely because every lift honestly reveals how well your body has recovered from the previous days.
The third lesson is having the courage to learn. This workout, filmed alongside Ott Kiivikas, does not hide the details. You see how the athlete moves, prepares and pushes hard. That is better than a brief slogan like “train more.” Here, you can see what putting in the work means.
Practical pointers for leg training
If you want to improve your leg training, do not start by focusing only on the weight. Start with the quality of each rep. Pay attention to whether your feet stay on the ground, whether your knees move steadily and whether you can maintain controlled breathing under load.
A good warm-up does not need to be a lengthy pep talk to yourself. It needs to prepare your body. A few lighter sets, a controlled tempo and getting your joints moving often do more for you than nervously jumping straight into a working set.
If you are training for powerlifting, keep a log too. Not every workout needs to set a record. Write down the weight you used, how it felt and where in the movement you struggled. That way, you can look back and see whether you are actually making progress or it only feels that way.
FAQ
Is Siim Rast’s workout suitable for beginners to watch?
Yes, it is suitable to watch. If you’re a beginner, you should focus on technique, concentration and how a powerlifter approaches training, rather than copying the weights used.
Why is the squat so important in powerlifting?
The squat is one of the three competition lifts and demonstrates how lower-body strength, core strength and technique work together. A strong squat gives a powerlifter a big advantage in their total.
What can you take away from this video as a recreational lifter?
The most valuable lessons are consistency and control. The weight matters, but only if your movement remains steady.
Author: FitnessTV
Source:Turg.Fitness.ee
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