What is powerlifting | The most complete guide ever made to date

What is powerlifting? How do you participate in events? How do you train? What are the movements?

The answers to all your questions are here. The most complete powerlifiting guide ever made. By reading it carefully you can really know everything there is to know about powerlifting.

Are you ready to become a real expert? Let’s start now.

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What is a powerlifting?

Powerlifting athletes compete against each other by performing some exercises including : squat, bench press and detachment from the ground to determine who can lift as much weight as possible for 1 repetition.

3 attempts to reach maximum weight

Powerlifters have three attempts to achieve their maximum weight during exercise and are classified into body weight and age categories.

The winner is determined by who has the highest raise total in kg.

Powerlifting is a sport that tests maximum strength. In this article we will cover the rules of the sport, as the technique of powerlifting differs from other activities, the differences between the raw powerlifting and the equipped one and those who do powerlifting.

What sport is powerlifting?

Powerlifting is an individual sport where the goal is to lift as much weight as possible in squats, bench press and deadlift in a specific weight and age category.

Athletes have three attempts to reach their maximum capacity and must follow strict technical rules so that all are compared in the same way.

For example, everyone has to squat to a certain depth, otherwise the lift will not be considered valid (we will deal with the rules of powerlifting in more detail later).

The rules in the race

The heavier squats, bench press and deadlift that are successfully lifted are added up to give athletes a “total lift”. This total is what is used to classify athletes among themselves.

Powerlifting federations

Around the world there are several powerlifting federations that govern that sport. Each federation has slightly different technical rules, weighing protocols and policies on drug testing.

That said, the largest governing body is the International Powerlifting Federation (IPF), with just over 100 affiliated countries. But there are also European and national realities, as we shall see below.

For example :

In the United States, the IPF affiliate is USA Powerlifting , which is present in all 50 states.

The EPF European Powerlifting Federation in Europe

In Italy the FIPL Italian Powerlifting Federation

Weight categories

In the powerlifting competition, athletes compete in a category of body weight and age.

The body weight categories are:

Weight categories for for women:

47 kg/103 pounds
52 kg/114 pounds
57 kg/125 pounds
63 kg/139 pounds
72 kg/158 pounds
84 kg/185 pounds
84+kg/185 pounds

Age categories

Sub-Junior: 14-18 years
Junior: 19-23 years old
Open
Master 1: 40-49 years
Master 2: 50-59 years
Master 3: 60-69 years
Master4: 70+

Race levels

Depending on your strength and desire, you can compete in five levels of competition. Typically, you must compete at each level in the order below to qualify for the next.

Local competitions

Athletes who want to test themselves in a powerlifting competition can do so by competing in a local competition, which is usually run by a gym or powerlifting club.

Provincial competitions

After participating in local events, the athlete can try to qualify for the provincial championships.

Each jurisdiction will have different requirements to compete at this level, which may include having competed in a number of local competitions or achieving a well-defined qualification standard.

Regional competitions

There are several qualification standards to compete in a regional championship, as the goal is to bring a higher level of competition to these events.

National competitions

The National Championships bring together the best of all athletes from every state/province and region. These events have a rigorous qualification process, including having to lift a specific weight total based on your weight and age category.

International and world competitions

The athletes who will win their weight and age category could be called to be part of the National Team. These athletes keep their place in the team usually for a year, which qualifies them for any international event, including the World Championships.

Determination of the best lifting ever

As mentioned above, athletes compete in a weight and age class and are ranked 1

However, there is also another award that is awarded to athletes, called “Best lift ever”. The IPF points system is used for the “Best Overall Lifter” award. The IPF Points system is a mathematical formula that compares athletes of different weight categories.

IPF point system

The IPF point system is essentially a way to measure “relative force”.

For example: someone who weighs more should be able to lift more absolute weight than someone who weighs less.

But someone who weighs less could be stronger based on their relative body weight.

This is where the IPF points formula comes into play.

Take your powerlifting total along with your weight and multiply it by a coefficient to give you IPF points.

At the end of the powerlifting event, athletes are awarded a male and female award based on IPF points to determine the “Best Lift Ever”.

You can find the IPF points calculator HERE .

The technique in powerlifting: what makes it different?

The technique of powerlifting is different from other types of lifting.

1. Powerlifters are concerned about how you can manipulate the movement to recruit as much muscle as possible.

In powerlifting, the goal is not necessarily to isolate a single muscle group when performing squats, bench presses or deadlifts. But rather, the purpose is to coordinate your actions to produce as much strength as possible using all the contributing muscle groups.

2. The purpose of powerlifters shall be to reduce as much as possible the range of movement travelled by the barbell.

If powerlifters can perform a reduced range of motion, they are ultimately doing less work to accomplish the task.

Therefore, you will notice that powerlifters use techniques such as a bench press distension arch to limit the barbell’s distance to the chest during bench press distension.

This is also why you will see some lifters that use the sumo deadlift compared to the conventional deadlift because the sumo deadlift will be less than the barbell stroke from floor to block.

3. Powerlifters shall always maintain the safest possible movement patterns to avoid pain and injury.

Although this is a goal for all people lifting weights, for powerlifters it is especially important because of the huge amount of weight they are lifting.

Powerlifters address movement deficiencies with top priority, including keeping your back straight during the deadlift, avoiding a good morning squat position and correcting an uneven bench press.

4. Powerlifters must follow certain rules to pass a pass in competition.

Unlike normal people who perform squats, bench presses and deadlifts in the gym, powerlifters need to implement specific movement standards to successfully overcome a competitive lift.

Rules of powerlifting

Many people start powerlifting and have to learn how to do squats, bench press and deadlift again according to the standards set out in the regulation.

In short, there are two main aspects of the movements that powerlifters must follow.

The orders of the arbitrator

Powerlifting referees give commands to start and finish lifting. In competition, the head referee will tell you when you can start and finish the exercise.

This is because the referees want to control the barbell on each side of the movement.

They want the athlete to take a specific starting position and make sure that when he finishes the movement he returns to exactly the same starting point.

Although it may seem simple, many powerlifters for the first time fail to make a valid lift, precisely because they do not listen to the referee’s commands during the competition.

2. The rules movement standards and standards of powerlifting

Powerlifters need to squat to a certain depth

Both the squat, the bench, and the detachment from the ground have each of the specific standards that athletes must follow.

These rules are in place so that athletes are all judged to the same standard and that no single athlete is considered to be ahead of another.

Squats :

The hip angle must fall below the parallel and there must be a constant forward movement of the barbell

Bench press:

The barbell must stop on the chest until it is motionless and the athlete must maintain some contact points on the bench and on the floor, including head, buttocks and feet.

Deadlift:

The barbell should not rest on the thigh while lifting and the hips, knees and shoulders should be upright in the locking position.

Even if you lift the weight from beginning to end, if you do not follow the technical standards, you will not be granted a valid lift.

Who practices powerlifting?

Regardless of whether you decide to compete in powerlifting or not, there are several groups that use the principles of powerlifting training to benefit from it.

There are five groups of people who do powerlifting:

Professional powerlifter

There are people who do powerlifting because they were approached to the sport at a young age and have always competed in this sport. At a young age, they could have done powerlifting along with other sports, but over time they specialized in powerlifting.

People who like to get stronger

There are people who need purpose in their workouts to find motivation to go to the gym. For these people, powerlifting is a great option because it offers an objective measure of the progress made in training.

People using powerlifting for sports performance

There are several coaches who use the principles of powerlifting to make their athletes stronger and more durable (important for contact sports).

It has also been shown that exercises such as squat and deadlift can improve long jump performance for example.

People who want to keep their strength

For many people who have practiced sports in high school and college in the past who loved to train and compete, there are few adult opportunities to continue such activities. These people turn to powerlifting as a way to continue to become stronger and fuel their desires to stay competitive

Elderly people who need to increase bone density and muscle mass

The principles of powerlifting are beginning to be used in older populations that risk losing strength and mobility. For this population group, it has been shown that strength training with powerlifting exercises increases bone density, compensates for age-related muscle loss and decreases the risk of falling.

Benefits of powerlifting training

If you are looking for a way to train that will develop the overall strength of your body, then there is nothing so widely available and effective as powerlifting.

Physical strength training can offer many, if not all, health benefits of other types of exercises like cardio or stretching, but it also provides a number of benefits that these types of exercises cannot provide such as

Improved longevity and general well-being
Increased mental health and perceived well-being
Increase in cognitive function
Improvement of heart health positive effect on cholesterol
Increases the bone mineral density
Reduction of the risk of falls
Decreased risk of injury in general
Increased muscle function
Increased flexibility and mobility
Increases the speed and power of trained muscles
Increased ability to adapt to other workouts
Increase in running and movement economy
Increase in sports performance
Increases lean mass retention with age
Increased functionality and mobility with age

Frequently asked questions about powerlifting

Is powerlifting an Olympic sport?

At the moment, powerlifting is not an Olympic sport. That said, powerlifting has representation in the Paralympic Games, where disabled athletes from the lower body compete on the bench.

The bench is a male Paralympic sport since 1964 and female since 2000.

What is the purpose of powerlifting?

The purpose of the powerlifting is to lift as much weight as possible for 1 repetition in the squat, bench press and deadlift.

What is a powerlifting total?

The total in the powerlifting is the result of the attempt of heavier squats, bench press and deadlift raised in competition and added together.

The number you will get will be used to rank among other athletes in the same category of body weight and age.

At what age can you start doing powerlifting?

You can start powerlifting at any age if you spend time learning the proper powerlifting technique.

Many powerlifters start between 30 and 40 years old and compete well until they are 50 years old. Because you compete in an age category, you are ranked only by your specified age group.

Essential equipment for the Powerlifting

Your equipment is your lifeblood. If you want to do exercises like squats, benches, deadlift, there are some absolutely indispensable training tools to start from, then later based on your progress, you can add all the best artillery pieces you have ever dreamed of.

There are 4 elements you need to maximize your potential in powerlifting sessions and make the most of the space you have.

Power Rack
Powerlifting competition or training weights
Flat bench
Detaching platform or footrest

These few but essential tools will serve as a training base and, to all intents and purposes, will provide everything you need to start using your powerlifting gym.

Power Rack

There are no excuses, the power rack is one of the most important tools of your home gym from powerlifter, buy this model is crucial. The Mighty Power Rack CX-37 consists of 6 steel sections with a thickness of 80 mm, with a level of strength and durability to the nth degree. In one word : spectacular ! One of the best on the European market for durability, usability and versatility. Able to withstand extreme weight loads is the preferred choice by all powerlifters. Its footprint is perfect for a garage or a home gym.

Powerlifting barbells

Not all barbells are the same. In the sport of powerlifting, specificity is extremely important. For this reason it is essential to buy a barbell specifically for powerlifting.

Specificity is the watchword.

There are some important specifications that are fundamentally necessary for a barbell to be considered by powerlifting:

The pulling force should be quite high, thus creating a sturdy and rigid barbell.
The knurling must be aggressive and deep in order to provide a better grip on the bar to work with heavy weights.
Central knurling, fundamental to avoid that the barbell slides along the back while performing the exercises.

What to buy simple one of the best powerlifting and weightlifting barbells on the market our Worrior Power powerlifting barbell Thanks to its diameter of 29mm (unlike all other barbells that have the diameter of 28mm) the barbell is stiffer, which is especially important in the execution of squats.

The barbell is equipped with a unique Knurl Mark, suitable for power lifting and also has in central knurling which brings it to the top of the ranking of the best barbells on the economic market for its real value deserves to be part of your arsenal.

Discs for barbells or bumpers

When it comes to choosing discs for your powerlifting gym, you basically have two possibilities: cast iron discs or rubber discs. Each has its own advantages and disadvantages which we will describe below.

Discs in cast iron, metal or steel for powerlifting

Cast iron or metal or steel discs are traditionally the reference in the world of powerlifting.

The advantages of this type of discs are :

Thickness: They are thinner than rubber bumpers, which means you can fit more weights on the barbell.
Sound – This could also be a disadvantage but the sound of iron or as they say in jargon “cast iron” is just fantastic, regardless of your preferences, sound is what personifies powerlifting.
Duration: obviously better there is no doubt.

The classic evergreen between discs: cast iron plates. If you pay attention to their use and maintenance, they can last a lifetime. We recommend cast iron plates for bodybuilding or powerlifting. In this type of training in fact it is less likely that the weights are thrown to the ground.

Here’s where you can buy our discs for powerlifting and also for other sports.

Adjustable flat bench

The powerlifting bench is one of the essential tools for powerlifting or weightlifting your gym. With the model that we present to you we offer you a versatile tool perfect for carrying out all the possible exercises.

Our professional home gym bench offers thirty different combinations to choose from, easily adaptable to each individual athlete. A unique combination of robustness and maneuverability. The bench provides three different seat settings and ten backrest positions, thanks to these specifications our flat bench is one of the most versatile adjustable benches on the market today on the market.

Combo PL Bench

By combining two key powerlifting products we have created a single stable structure. The Kingsbox Combo PL Bench can be used both as a squat stand with a pair of classic barbell stands (J-Cups) and as a push press bench with round bearings that facilitate the movement of the barbell even when lying down.

The safety arms offer protection during workouts, while the step behind the bench is designed for those who will help you during training.

Lifting platform

Essential for your powerlifting and weightlifting home gym, the KingsBox weight lifting platform has all the specifications to be considered as one of the best on the market.

Essential to protect the background of your garage or your home gym room. A tool that must never be missing in your arsenal to allow you to build a home gym, comfortable, safe, professional at a very low cost.

Final considerations

This is the end of our exciting journey in this discipline.

Remember that every person in the world of any age can practice this discipline safely, benefiting from improvements in strength, concentration, endurance, really amazing.

Hoping that you have enjoyed this wonderful guide we invite you to read also our other useful training guides available here in our magazine. Thank you!