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Many strength sports demand specialized environments or gear. Olympic weightlifting, for instance, requires bumper plates designed to withstand drops from overhead, along with gyms that permit such activities. Strongman training involves unique equipment rarely found in standard gyms. However, if you prefer training for strength competitions using fundamental tools—primarily barbells—powerlifting is the ideal sport for you.
How does powerlifting differ from regular weight training?
Powerlifting is a competitive discipline centered around three key lifts: the barbell squat, bench press, and deadlift. While these exercises are commonly performed by individuals for strength and muscle development—ranging from athletes to fitness enthusiasts—they form the core of powerlifting when pursued competitively. Whether you're a football player, an Instagram influencer, or someone aiming to improve overall health, these lifts are universally beneficial.
For beginners in strength training, distinguishing between general lifting and powerlifting isn’t an immediate concern. Mastering squats, bench presses, and deadlifts is highly beneficial, as they are foundational exercises for building strength.
If you’ve been lifting for a while and are considering competitive powerlifting, it’s essential to understand the rules and standards. For instance, squats must reach a specific depth to count, and techniques like leg drive in the bench press can enhance your performance. Practicing gym lifts to meet competition standards is crucial for success.
As you progress, tailoring your training program strategically becomes important. Competitors focus on strengthening weaknesses, leveraging strengths, and planning workout intensity to ensure peak performance and recovery by competition day.
What are the key lifts in powerlifting?
To become a powerlifter, you must master three lifts. Below is a brief overview of each, presented in the order they occur in competitions, along with how they might differ from your current routine:
The squat
For the squat, a barbell is positioned slightly below shoulder height on a rack. You approach it, position your shoulders beneath it, lift it off the rack, and typically take a few steps back to begin your squat.
To perform a squat, simultaneously bend your knees and hips until the crease of your hip drops below the top of your kneecap (for a detailed explanation of required depth, refer to our dedicated post on squat depth). Then, return to a standing position.
For a comprehensive guide on squat techniques, check out our detailed post about the squat. If you’ve been squatting independently, here are key points to consider:
Powerlifters typically squat to the minimum legal depth required, even if they can go deeper.
Many powerlifters adopt a “low bar” position, placing the barbell on the rear deltoids, while “high bar” positioning rests the bar higher on the trapezius muscles near the neck.
Using a belt helps maintain core stability under heavy loads, enabling greater weightlifting capacity, making it a common choice among powerlifters.
The bench press
For this lift, you lie flat on a bench with a barbell positioned above your face in a rack. You either lift the bar off the rack yourself or receive assistance to unrack it, starting the lift with the bar held at arm’s length above you.
Lower the bar by bending your elbows and shoulders until it touches your chest, then press it back up to the starting position. For a detailed guide, refer to our comprehensive post on the bench press.
Key aspects of the powerlifting-style bench press include:
Bouncing the bar off your chest is not allowed. A judge will wait for the bar to become motionless and then signal “Press!” before you can lift it. During training, pause the bar on your chest for about one second.
Arch your back to optimize shoulder and chest positioning, which can enhance strength and reduce the bar’s travel distance. A slight arch also stabilizes your shoulders, aiding in lifting heavier weights safely.
Engage your legs to transfer power from the floor to your torso. While your legs remain straight, they provide crucial stability, enabling you to lift more effectively.
Maintain proper body positioning: your butt must stay on the bench, and your feet must remain flat on the floor. Some organizations also require your head to stay on the bench and your heels (not just toes) to stay grounded.
The deadlift
The deadlift is straightforward: you grip a barbell on the floor and lift it by standing up. For a detailed breakdown, check out our deadlifting guide.
A “sumo” stance involves placing your legs outside your arms, while a “conventional” stance positions your legs inside your arms. Both styles are permitted in competitions.
Here are some key points about deadlifts in powerlifting:
Straps are prohibited in competitions. If you can’t maintain your grip, the lift won’t count. Practice using a mixed or hook grip and focus on improving grip strength.
Belts are commonly used for deadlifts, just as in squats, to enhance stability and support.
What does a powerlifting competition involve?
I shared my experience from my first (and only) powerlifting competition here. Before competing, familiarize yourself with the rules of your chosen federation. Major organizations like USAPL and USPA provide rulebooks, meet schedules, and other essential details on their websites.
Competitions allow each lifter three attempts to achieve their best squat, bench press, and deadlift. The highest successful lift in each category is added to form your total score. The lifter with the highest total in their weight class wins.
Lifters are grouped by body weight to ensure fair competition. A weigh-in is conducted either the day before or on the morning of the event.
Plan your attempts ahead of time: your first lift should be a weight you’re confident you can handle. The second attempt typically matches or exceeds your recent gym performance, while the third can aim for a personal record if you’re performing well. If you fail a lift, you can’t reduce the weight but may repeat it. Success allows you to increase the weight for your next attempt.
The competition typically begins with the lightest opening weight requested by any lifter. That person completes their attempt, and then weight is added for the next lifter. The bar progressively gets heavier as each lifter takes their turn. Once everyone in the group has completed their first attempt, weights are removed, and the process repeats for the second attempt.
Once all lifts are completed, totals are calculated, and awards are distributed by weight class. Additional awards are often given to the male and female lifters with the highest totals relative to their body weight.
How can I begin powerlifting?
Start by mastering the squat, bench press, and deadlift. If your current gym lacks barbells, squat racks, or bench press stations, you won’t be able to practice these lifts. However, you can still build strength using dumbbells and machines, which will be beneficial if you transition to powerlifting later.
For beginners, any training program emphasizing squats, bench presses, and deadlifts will prepare you for competition. More experienced lifters should consider powerlifting-specific programs to enhance competitiveness. Hiring a powerlifting coach can be highly advantageous—look for one at a local powerlifting gym or through online research.
Building connections with powerlifting enthusiasts or spending time in a powerlifting-focused gym (rather than a generic commercial gym with barbells) can be incredibly beneficial. Surrounding yourself with like-minded individuals allows you to observe different training techniques and engage in conversations about upcoming competitions, gear recommendations like singlets, and celebrating everyone’s progress and strength gains.
