Powerlifting is a strength sport that involves lifting maximal weights in three specific compound movements – the squat, bench press, and deadlift. While powerlifting has exploded in popularity in recent years, many people are still unfamiliar with the details of the sport. This article will provide a comprehensive overview of powerlifting, including its history, competitive format, training principles, required equipment, and health considerations.
What is Powerlifting?
Powerlifting is a competitive strength sport that consists of three attempts at maximal weight lifts on the squat, bench press, and deadlift. The lifter’s best valid attempt on each lift counts toward their competition total. The winner of a powerlifting competition is the lifter who has the highest total combined weight across all three lifts. Unlike Olympic weightlifting which focuses on lifts requiring technique and explosion like the snatch and clean and jerk, powerlifting emphasizes pure strength over technique. Powerlifting tests limit strength, or how much weight can be moved without form breakdown.
While often compared to or confused with Olympic weightlifting, powerlifting is its own distinct sport with differences in allowed techniques, competition format, and requirements. Understanding these differences is key to appreciating what the sport of powerlifting is all about.
History of Powerlifting
Powerlifting has its origins in early strength contests, which tested feats of strength ranging from heavy deadlifts to one-handed barbell lifts. The precursor to modern powerlifting began taking shape in the 1950s and 60s as more standardization came to the odd-lift strength contests being held during that era.
The American Amateur Union (AAU) played a key role in formalizing the rules and lifting standards for the emerging sport. Crucial developments included limiting lifts to only the squat, bench press and deadlift, as well as establishing the concept of attempt cards and lift order during competitions. This standardization led to the very first USA National Championships held in 1964.
The International Powerlifting Federation (IPF) soon formed in 1972, further advancing the codification of the rules and pushing the sport forward on an international level. Powerlifting was included in the Paralympic Games starting in 1984, providing a major boost in visibility and participation. The IPF continues governing the sport internationally today, while various federations have formed to direct national and regional competitions around the world.
| Men’s Weight Classes (kg) | Women’s Weight Classes (kg) |
|---|---|
| 53 | 43 |
| 59 | 47 |
| 66 | 52 |
| 74 | 57 |
| 83 | 63 |
| 93 | 72 |
| 105 | 84 |
| 120 | 84+ |
| 120+ |
Powerlifting Competition Format
Official powerlifting competitions take place over one or multiple days depending on the number of lifters and flights required. The meet begins with a weigh-in period to classify lifters into appropriate weight classes, which range from 44kg up to the Unlimited or SHW (Super Heavyweight) class. The exact weight classes used can vary between federations.
Lifters are separated into groups or “flights” based on weight class, age group, or gender. Each flight then cycles through the three lifts (squat, bench press, deadlift) one at a time in order. Every lifter gets three attempts for each lift, taking their highest successfully completed lift for their competition total. Specific rules dictate valid and invalid lifts, such as depth standards for the squat or maintaining control during the bench press.
Lifters compete within their weight class and age group, typically in an open or by-age category like Junior, Master, etc. Cash prizes and awards are presented to the top finishers overall, within a weight class, or by achieving certain Wilks or McCulloch coefficient scores that adjust poundage lifted against bodyweight. Ultimately the lifter with the highest total weight lifted across the three events in their class is declared the winner.
Training for Powerlifting
Successful powerlifting requires diligent, specialized training tailored to the sport’s unique demands. Powerlifters emphasize lifting near-maximal weights, within 1RM (one-rep max) range, to build optimized strength and technique in the three competition lifts. This focus necessitates ample recovery time between heavy training sessions to support the needed muscle growth.
Competition exercises like the bench press, squat and deadlift are prioritized, cycled with variation in volume and intensity throughout a structured training program. Assistance exercises supplement core lifts to bring up weaknesses and enhance areas like muscles, connective tissue and grip strength. Proper nutrition supports the intense training schedule and recovery needs of powerlifters as well.
Preparing for a meet, powerlifters progress through distinct training phases including hypertrophy, strength and peaking blocks to arrive in peak condition on meet day.
Equipment and Apparel in Powerlifting
Powerlifting allows minimal supportive equipment compared to highly equipped strength sports like strongman or equipped powerlifting. The core powerlifting gear includes:
- Weightlifting belt
- Knee sleeves
- Wrist wraps
- Lifting shoes like squat shoes
Single-ply supportive suits are permitted in some federations but cannot substantially aid the lifter.
A tight singlet and t-shirt are standard apparel, allowing judges to evaluate proper form and depth. Chalk is liberally applied to increase grip, and ammonia capsules are used to provide mental focus before big lifts. While this outfitting underscores the minimalist ethos of powerlifting, each piece complements the lifter’s technique and mental focus.
Health Considerations of Powerlifting
The significant weights lifted in powerlifting necessitate careful exercise form and injury prevention strategies. Proper warm-up, progressive overload, lift mechanics, and recovery time all help mitigate injury risk. Implementing supplemental exercises that strengthen tendons, ligaments, and small stabilizer muscles enhances durability for heavy training demands.
Varying volume and intensity through periodization allows the body to adapt over time rather than over-stressing it. Proper nutrition aids recovery and muscle repair between sessions. Caution must be exercised with overuse injuries to knees, shoulders and the low back which commonly impact powerlifters. However, the overall risk in the sport may be lower than other strength and contact sports when smart training principles are followed. While demanding, powerlifting can be engaged in safely with appropriate precautions.
As this overview demonstrates, powerlifting represents an impressive display of strength as athletes specialize in squatting, benching and deadlifting massive weight. While powerlifting competitive formats continue evolving, the basics of executing the core lifts with skill and intensity remain unchanged. The pursuit of powerlifting provides tangible fitness goals as increased strength reinforces a robust physique and confidence. With proper training and care, powerlifting offers a lifetime of personal records to chase as strength continually grows. For those seeking to test the limits of human power, powerlifting delivers.