Best for
Use this hub when the goal is simple strength progression: better squat, bench, deadlift, overhead press, and row training without bouncing between disconnected references.
Topic hub
Strength & Powerlifting
Everything you need to get stronger on the big barbell lifts: dialed-in form references, head-to-head comparisons to pick the right variation, and a calculator to set your working weights.
How to use it
Start with the form guides for the lifts you train most often, then use the comparisons to pick variations that match your equipment and weak points. The calculators help turn those decisions into practical loads for the next session.
Plan it in Kova
Kova can organize these lifts into a repeatable plan, track the sets you complete, and keep next-session targets tied to your actual training history.
Use the resources below as a workflow for strength & powerlifting: read one guide to frame the training problem, open the lift references for exercises you actually perform, compare variations when equipment or recovery changes, and use calculators only when they help you choose the next practical load.
Guides
Exercises
Back Squat
Targets Quadriceps, Glutes
OpenFront Squat
Targets Quadriceps, Upper back
OpenBarbell Bench Press
Targets Chest (pectoralis major)
OpenConventional Deadlift
Targets Glutes, Hamstrings, Spinal erectors
OpenOverhead Press
Targets Front deltoids (shoulders)
OpenBent-Over Barbell Row
Targets Lats, Mid-back (rhomboids, traps)
Open