Powerlifting

Introduction

Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: the squat, the bench press, and the deadlift. As in the sport of Olympic weightlifting, it involves lifting weights in three attempts.

A powerlifter performing a squat in a competition, with a loaded barbell on their shoulders.

History

Powerlifting evolved from a sport known as 'odd lifts', which followed the same three-attempt format but used a wider variety of events, akin to strongman competition events. Eventually, the standard of lifts became the squat, bench press, and deadlift, and both the Amateur Athletic Union (AAU) and the International Federation of Bodybuilding and Fitness (IFBB) included these lifts in their competitions. However, the AAU and IFBB disagreed over the proper form of performance, leading to the creation of the International Powerlifting Federation (IPF) in 1972.

Equipment

Powerlifting involves the use of several pieces of equipment to ensure safety and enhance performance. These include a barbell, weight plates, a powerlifting belt, knee sleeves or wraps, wrist wraps, and specialized powerlifting shoes. The barbell used in powerlifting is often thicker and longer than those used in other weightlifting sports.

Techniques

Powerlifting requires a combination of strength, technique, and strategy. Each of the three lifts has its own unique technique, but all involve the lifter setting up, taking a deep breath (to create intra-abdominal pressure), lowering the weight in a controlled manner, and then explosively lifting it.

Training

Powerlifting training typically involves training three to six days per week. Sessions are often divided into heavy, medium, and light days, and the specific lifts are practiced, along with assistance exercises to strengthen the muscles involved in the lifts. Powerlifters also often follow a periodized training plan, which involves varying the volume and intensity of training throughout the year to peak for competitions.

Competitions

In a powerlifting competition, each competitor is allowed three attempts at each lift, making for a total of nine lifts per competitor. The lifter's best valid attempt at each lift counts toward their competition total. The lifter with the highest total in each weight class is the winner. In case of a tie, the lifter with the lower bodyweight is declared the winner.