What is Powerlifting?

Powerlifting is a Competitive Weightlifting Sport that focuses on three main lifts. Historically these lifts evolved from a variety of strongman lifts known as "Odd Lifts", but later became standardized as the sport of Powerlifting evolved and became standardized to three main lifts:

1. The Squat
2. The Bench Press
3. The Deadlift

Athletes competing in Powerlifting have the goal to lift as much weight as possible during each lift, which themselves are each compound movement requiring multiple muscle groups and are therefore challenging to do. The maximum amount of weight lifted for each of the three lifts is added together giving the athlete their total in points. Whomever scores the overall highest total is the winner of the competition.

Thus an athlete could potentially score 2nd or 3rd in all three categories, but so long as they score more points than the other competitors then they are the winner.

Competitors are divided into groups based upon their gender, weight and height, thus keeping the competition at a level playing field.

The precise rules can also vary on the organization, with the primary difference often being whether competitors must compete while "equipped or raw". Equipped means they are competing while wearing reinforced clothing such as knee wraps, back braces, bench press shirts, and powerlifting singlets, which are made of very thick reinforced polyester or Lycra. They aren't comfortable, but they give the lifters a tiny advantage over people not wearing them. Raw lifters aren't allowed to wear any such clothing or aids.

Ignoring such aids, the athletes need to focus on the quality of their form. Failure to execute the lifts using proper form and technique can result in serious injuries. So pay attention, it is very important that you learn how to do these lifts properly so you can avoid injury.

It is also highly recommended that you do these exercises with a spotter in case you get into trouble.

The Squat

Rack a barbell at the correct height for your stature and load up with the required weight that will provide a challenge, but if you're just starting out try to make the challenge relatively low.

When performing the squat, ensure that the barbell is located high up on the back of your shoulders, but below your neck.  Make sure it’s not resting on your neck because that much weight on your neck/spine could result in a serious injury.

When you un-rack the barbell you want to squat down while keeping your chest up, back straight and face forward until your hamstrings are parallel to the floor.  Do this in a slow and controlled way to avoid injury. You also want to be certain that you reach parallel, which is important in a competition because otherwise you just wasted all of that effort and it won't count unless it is parallel.

When returning to a standing position you want to power up quickly and lock your hips to finish.

The Bench Press

Using a competition bench press, you first rack your bar and load with the required weight.  Place your back on the bench and your eyes directly beneath the bar.

Keep your feet flat on the floor, unrack the bar and keeping it close to you, slowly lower the bar until it reaches your chest.  Then push back up to the top position and rerack your bar.

It sounds easy, but is harder than it looks because it uses multiple muscle groups to complete the motions.

You definitely want a spotter when practicing the Bench Press.

The Deadlift

Start by loading up a barbell which is located on the floor.

Keep the bar close to your feet, bend at the waist and grab the bar with both hands, keeping them shoulder width apart.

With your back straight, chest up and face forward, slowly stand up keeping the bar close to your shins.

Lock your hips (push them forward) as you reach the top of the movement – this is important in a competition because otherwise you won't be considered to have finished the lift.

Note

You don't have to compete to get into Powerlifting. Some people do Powerlifting just as a way to stay fit or gain muscle. Some people also just like the challenge and want to set goals to see how much they can lift.