What is Powerlifting?

Powerlifting is a competitive strength sport focused on maximizing an individual’s strength in three core lifts: the squat, the bench press, and the deadlift. Unlike other strength sports that may involve a variety of lifts or disciplines, powerlifting specifically measures strength through these three key movements, which engage multiple muscle groups and require both technique and raw power. It is a sport that emphasizes maximal lifting ability, and competitions are typically divided into weight classes and gender divisions.

1. Squat: The squat involves lowering the body by bending at the knees and hips, before returning to a standing position with the weight on the shoulders. It primarily targets the quadriceps, hamstrings, glutes, and lower back, and is regarded as one of the most demanding lifts in powerlifting due to the need for balance, mobility, and sheer leg strength.
2. Bench Press: The bench press is performed by lying on a bench with the barbell held above the chest and then lowering it to the chest before pushing it back up to the starting position. This lift primarily engages the chest, shoulders, and triceps, and is key for building upper body strength.
3. Deadlift: The deadlift involves lifting a barbell from the floor to a fully standing position, using the legs, back, and core. This lift is essential for developing total body strength, particularly in the posterior chain, which includes the hamstrings, glutes, and lower back.

These three lifts are performed in a competitive format, where athletes attempt to lift the heaviest weight possible in each lift. The total combined weight from the best attempt in each of the three lifts determines the athlete's overall score.

• Squat: In this lift, the athlete must lower their body until their hip crease is below the knee and then return to a standing position. A successful squat requires both strength and technique, ensuring the lifter reaches the correct depth and completes the lift with control.
• Bench Press: For the bench press, the athlete lowers the barbell to their chest and then presses it back to the fully extended arm position. Proper form is required, as any bouncing or jerking of the barbell can lead to an invalid attempt.
• Deadlift: In the deadlift, the lifter must lift the barbell from the floor to a standing position with the back fully straight and shoulders behind the bar. No bending of the arms is allowed during the lift, and the lifter must hold the weight at the top until the judge signals a successful lift.

In each powerlifting competition, athletes are given three attempts to perform their best lift for each of the three movements. These attempts are progressively heavier, with the lifter choosing a starting weight for their first attempt and increasing the weight for subsequent attempts based on their performance.

• Opening Attempt: The first attempt should be a weight the lifter is confident in completing, which serves as a warm-up for the rest of the competition.
• Second Attempt: Based on the performance of the first attempt, the athlete typically increases the weight to challenge their limit.
• Third Attempt: The final attempt should be the heaviest possible lift the athlete can achieve.

Athletes must succeed in at least one attempt in each lift for it to count toward their overall total score.

Powerlifting competitions are scored based on the total combined weight lifted across all three lifts (squat, bench press, and deadlift). The highest successful attempt from each lift is added together to form the lifter's total score. For example, if an athlete lifts 200 kg in the squat, 150 kg in the bench press, and 250 kg in the deadlift, their total score would be 600 kg.

In the event of a tie in total score, the athlete with the lowest body weight is awarded the victory.

Powerlifting requires specialized equipment to ensure the safety of the athlete and to maximize performance:

• Barbell and Plates: The standard powerlifting barbell weighs 20 kg (44 lbs) for men and 15 kg (33 lbs) for women. The barbell is loaded with standard weight plates, with athletes choosing their own weights for each lift.
• Powerlifting Suits: Special singlets (or suits) are worn by powerlifters to ensure they adhere to competition standards. These suits help provide some support and are made from durable materials.
• Belt: Many powerlifters wear a lifting belt during their squats and deadlifts to help protect the lower back and stabilize the core.
• Knee Sleeves or Wraps: These provide compression and warmth to the knees, offering support during squats and deadlifts.
• Wrist Wraps: These wraps are commonly worn during the bench press to stabilize the wrists and prevent injury from heavy loads.
• Footwear: Powerlifters often wear flat-soled shoes with a firm grip to ensure proper support and stability during the lifts.

Powerlifting is governed by various organizations and federations that establish the rules, regulations, and guidelines for competitions. Some of the most prominent powerlifting organizations include:

• International Powerlifting Federation (IPF): The IPF is one of the most recognized global organizations for powerlifting competitions, with specific rules for equipment, performance standards, and officiating.
• USA Powerlifting (USAPL): The USAPL is the national governing body for the sport in the United States and operates under IPF guidelines. They organize national and local competitions for powerlifters of all levels.
• Powerlifting America: This organization is also affiliated with the IPF and serves as the body governing powerlifting in America.

Powerlifting, like any strength sport, carries an inherent risk of injury, especially when lifting maximal weights. However, safety can be ensured by following key practices:

• Proper Technique: The most important safety measure in powerlifting is ensuring proper technique in all lifts. This includes maintaining a neutral spine during deadlifts, achieving proper squat depth, and using a controlled movement during the bench press.
• Spotters and Safety Equipment: In competitions, spotters assist lifters in case they fail a lift. For example, during the bench press, spotters help the lifter by ensuring the barbell is safely returned to the rack if the lift is unsuccessful.
• Warm-Up and Mobility: A proper warm-up routine, including stretching and mobility exercises, can prevent muscle strains and improve overall lifting performance. Powerlifters should always ensure their muscles are prepared before attempting heavy lifts.
• Gradual Progression: Powerlifters should progressively increase the intensity of their training, allowing the body to adapt to heavier weights over time. This helps prevent injury and ensures the lifter can reach their maximum potential safely.

Powerlifting is not just about lifting heavy weights—it's about pushing your body to its limits and consistently improving your strength and technique. Whether you aim to compete or simply enhance your personal fitness, powerlifting offers numerous benefits for anyone looking to challenge themselves and achieve impressive strength gains.

With the right training program and expert coaching, you can start your powerlifting journey and reach new levels of physical and mental strength. At Coastal Strength and Barbell, we are here to support you every step of the way, ensuring you reach your full potential. Isaac Bermudez, a Certified Strength and Conditioning Specialist and Certified Powerlifting Coach, offers personalized coaching tailored to help you achieve your goals, whether you're new to the sport or looking to refine your technique.