powerlifting
Powerlifting is a strength sport that consists of three barbell lifts - squat, bench press and deadlift. Powerlifters aim to lift the maximum weight possible on these three lifts. While it lacks the mainstream appeal of bodybuilding, powerlifting has grown tremendously since emerging in the 1950s and contains millions of dedicated athletes. Let's explore the history, competition format, training and nutrition strategies, and health benefits of powerlifting.
History of Powerlifting
Powerlifting grew out of the “odd lift” competitions held at Olympic weightlifting events in the 1940s and 50s. Lifters would perform squat, bench and deadlift following the two Olympic lifts as a test of overall power and strength. These odd lift competitions gained popularity and led to the creation of powerlifting as its own defined sport.
The first true powerlifting event was held in 1964 in York, Pennsylvania. Soon after, the American Amateur Union sanctioned powerlifting and set forth official rules and classifications. In 1966, the International Powerlifting Federation was formed to govern the sport worldwide. Modern powerlifting was born.
Early stars of powerlifting competitions included legends like Larry Pacifico, Jon Cole, and the great Bill Kazmaier who dominated throughout the 1970s and 80s setting numerous world records. During this period, the evolution of supportive equipment like squat suits, bench shirts and wrist wraps further advanced the massive weights lifted.
Today, global participation in powerlifting continues to increase. The IPF consists of over 100 member nations with international competitions scheduled annually. Weight classes allow lifters of different sizes to participate and reach for records. Let’s take a closer look at what powerlifting competition entails.
Powerlifting Competition Format
Official powerlifting competitions involve three lifts - the squat, bench press and deadlift. Each lifter is allowed three attempts on each lift. The goal is to lift the maximum weight possible on each attempt. A few key rules:
- Weight classes: Lifters compete in classes separated by gender, body weight and age brackets. This allows fair comparisons. Lower weight classes range from 97 to 123 lbs. Heavier classes go over 308 lbs.
- Equipment: Supportive gear like squat suits, bench shirts and knee wraps are permitted, but not required. Different divisions exist with varying equipment regulations. For example, raw powerlifting has emerged as a popular division forgoing all supportive gear.
- Valid lift requirements: Judges determine if each attempt meets range of motion, bar position and lift completion criteria for an official successful lift at the weight.
- Scoring: The maximum weight successfully lifted for the squat, bench and deadlift are added together for a lifter’s total. The lifter with the highest total in each weight class wins. Individual lift records are also maintained.
While powerlifting originally involved three maximal attempts at each lift, newer formats like the Iron Wars are gaining popularity. In Iron Wars, competitors make progressively heavier attempts throughout the meet, leading to extremely intense competitions.
Benefits of Powerlifting
Why do everyday people become passionate about powerlifting? While the sport originated as a way to test elite strength, regular folks can gain several benefits from powerlifting or incorporating the big three lifts into their training:
- Increased muscle hypertrophy and definition from the heavy resistance training
- Development of athletic power applicable to sports performance
- Stronger bones and ligaments from the heavy loads that thicken bone cortex
- Improved posture and technique on basic movement patterns like hinging, squatting
- Greater confidence from developing mastery in a skill and achieving goals
- Cardiovascular health benefits from the short burst, high effort lifts
- Community and connections with like-minded strength trainers
- Adrenaline rush and sense of accomplishment from testing one’s limits
While powerlifting success requires genetic gifts, anyone can improve their strength and fitness through the three powerlifts. Let’s go over proper form.
Powerlifting Squat Technique
The squat is considered the king of all lifts. It activates the entire lower body including quadriceps, hamstrings, glutes, calves and engages the core for stability. Here are squat form tips:
- Feet slightly wider than hips, toes angled out
- Hold bar across upper back and rear delts in “low bar” position
- Initiate movement by sitting back and down, keeping weight over midfoot
- Descent until top of thighs parallel with floor in bottom position
- Knees track in same direction as toes without caving inward
- Drive through full foot back to starting position without rounding lower back
A wide stance, low bar placement and sitting back activates more posterior chain. Narrower stance and “high bar” is more quad dominant.
Proper Bench Press Form
The bench press builds horizontal pushing strength in the chest, shoulders and triceps. Proper form includes:
- Retract scapulae, plant feet firmly, maintain arched lower back
- Grip just outside shoulder width, wrists straight
- Touch bar to middle of chest then press vertically back up
- Limit elbow flare, keep elbows tucked throughout press
- Descend bar under control, no bouncing off chest
- Full lockout at top with bar directly over mid-chest line
Technique helps maximize strength off the chest and through maximum mechanical positions.
Deadlift Mechanics and Form
The deadlift works the entire posterior chain including lower back, glutes, hamstrings and grip. To perform:
- Feet hip-width apart, shins against the bar
- Bend at hips and knees to grip bar at shoulder width
- Flatten lower back, pack shoulders down, engage core
- Initiate pull by driving feet down, lifting chest
- Drag bar up thighs until hips and knees fully extended
- Return weights to floor with control, resetting after each rep
A strong setup position and leg drive promotes optimal leverages to lift heavy loads.
Training for Powerlifting
Optimizing training is crucial to keep increasing your max lifts. Here are effective strategies:
- Focus on the competition lifts (squat, bench, deadlift) 2-3 times per week each
- Use straight sets and low reps in the 1-5 rep range to build maximal strength
- Increase weight lifted each week, month and cycle to continually overload
- Use periodization models like linear, DUP and block to peak for meets
- Include accessory lifts like close grip bench, quad extensions, Romanian deadlifts
- Leave 1-2 reps “in the tank” on work sets instead of failing
- Time diet and training to pack on mass in offseason, then trim fat closer to meet
Patience and consistency are required to increase your one rep max lifts. Test maxes sparingly to prevent overreaching.
Efficient Powerlifting Programming
Two common powerlifting programming strategies include:
Full Body: Squat, bench press, deadlift each training day
Upper/Lower: Squat and bench Monday, deadlift and accessories Tuesday, etc.
This provides enough frequency on the competition lifts with sufficient recovery between sessions. Powerlifters also incorporate phases and blocks focusing on different rep ranges and volumes to drive progress.
Here is an example 12 week pre-meet powerlifting program:
Weeks 1-3 - Hypertrophy
5x5 @ 70-75% 1RM
Increase reps until 5x8-10
Assistance work 3-4 x 10-12
Weeks 4-6 - Strength
5x3 @ 80-85% 1RM
Heavy doubles and triples
Reduce assistance volume
Week 7 - Deload
3x5 @ 50-60% 1RM
Light assistance
Weeks 8-10 - Power/Peaking
5x1 @ 80-90% 1RM
Singles at 85-95%
Assistance for weaknesses
Week 11 - Max Out
Test new 1RMs on competition lifts
Week 12 - Recovery + Meet
Openers dialed in
Nutrition for Powerlifters
Powerlifters require properly fueled training and ideal body compositions. Common nutritional strategies include:
- High protein intake to support muscle growth - up to 1g per pound of body weight
- Plenty of complex carbs to fuel demanding training - 3-5+ grams per pound
- Fat intake around 30% of total calories from healthy mono/saturated sources
- Calorie surplus to gain mass in offseason, slight deficit pre-meet to cut
- Pre/intra/post workout nutrition to promote recovery and adaptation
- Creatine supplementation shown to enhance performance
- Avoid drastic cuts - steady fat loss of 0.5-1% bodyweight weekly
Adequate muscle mass, body fat percentage, full glycogen stores and hydration all impact power on the platform.
The Strong and Supportive Powerlifting Community
Beyond the personal challenge, one appealing aspect of powerlifting is the community. The sport brings together like-minded individuals passionate about strength training and self-improvement. More experienced lifters provide guidance to newcomers at local gyms and in competitions.
Online forums and groups also enable lifters from around the world to discuss training, nutrition and competitions. Powerlifting meet events showcase sportsmanship and support with lifters cheering each other on. For many, becoming part of the close-knit powerlifting community is equally rewarding as achieving new personal records.
If you’re interested in strength training and want to take your lifts to the next level, consider embarking on the rewarding powerlifting journey. Consistency, passion and patience are required to keep hitting new PRs. But the self-confidence, fitness and connections gained make powerlifting a transformative lifestyle.