ABOUT THE GUEST
Kirk Karwoski is a six-time IPF World Champion powerlifter known for legendary squats and uncompromising training standards, sharing insights from years at the top of the sport.
WHAT YOU’LL LEARN
How Kirk organized heavy squat and deadlift cycles leading into major meets.
The role of assistance work, bar choice, and plate quality in building reliable strength.
Mental strategies for approaching near-maximal attempts with confidence.
Practical tips for setting up a powerlifting-friendly home or commercial training space.
KEY TOPICS
Squat-focused programming with clear heavy, medium, and light exposures.
Using benches, racks, platforms, and calibrated-style plates to keep technique repeatable.
Managing nerves, focus, and expectations on the road from local meets to world stages.
QUICK ANSWERS
Q: What made Kirk Karwoski’s squat training stand out?
A: He centered training around progressive heavy work in the competition movement, with carefully chosen assistance lifts and strict bar path and depth standards.
Q: How important is equipment quality for serious powerlifting?
A: Straight, consistent Olympic bars, tight-tolerance plates, and stable racks and platforms help ensure each session feels familiar so effort can go into the lift, not fighting the setup.
Q: Can recreational lifters use a “world champion” style approach?
A: Yes—by scaling load and volume while keeping the same priorities: clean technique, steady progressions, and a focused, distraction-free environment.
SHOP THE EPISODE
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip for heavy squats and pulls
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
IRON COMPANY Urethane Bumper Plates — durable, low-bounce plates for repeated heavy loading
https://www.ironcompany.com/urethane-bumper-plates-iron-company-ic-ubpc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
Proformance Plus Dual Half Rack — commercial-grade rack with safeties for maximal attempts
https://www.ironcompany.com/proformance-plus-pxls-7920-dual-half-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
Legend Fitness 3194 Hardwood Weightlifting Platform — solid base for squats and pulls
https://www.ironcompany.com/legend-3194-hardwood-weightlifting-platform?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
IRON COMPANY Urethane Hex Dumbbells — reliable dumbbells for accessory and hypertrophy work
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Cardio Equipment (treadmills, ellipticals, bikes):
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Free Weights (dumbbells, barbells, kettlebells):
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Gym Flooring (rubber rolls, mats, tiles):
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Strength Training Equipment (benches, racks, cages):
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Government & GSA Buyers (contract & bids):
https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
RAW Articles & Training Guides:
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
