Powerlifting for Dummies: Comprehensive Guide to the Sport for the Most Powerful

Powerlifting is a strength kind of sport, the main goal of which is to lift the greatest weights. Powerlifting consists of three separate disciplines, including squat, horizontal bench press, and deadlift. The results of the three disciplines determine the qualification of a particular athlete. In bodybuilding, these three exercises are called basic ones because their performance makes a few joints and almost all muscles work. Beginner athletes are recommended to pay great attention to these exercises to gain muscles and develop their strength.

Apart from bodybuilding, powerlifting focuses on physical indicators, rather than on aesthetic beauty of a body. However, many famous bodybuilders either began from powerlifting or trained the both variations simultaneously. It refers to such celebrities, as Arnold Schwarzenegger, Ronnie Coleman, Franko Colombo, and others.

When it comes to official events, athletes of a single weight category compete with one another. Their results are compared according to the summarized weight an athlete managed to overcome over three attempts. When two or even more athletes have overcome the same weight, a victory is given to the lightest one among them.

General Rules

As has been stated, squat, horizontal bench press, and deadlift create the basis of powerlifting. Official competitions are governed approximately by the same rules that are applied in heavy athletics competitions. Thus, an athlete is given three attempts in each discipline to overcome a particular weight. If an athlete fails to overcome a particular weight after three attempts, he or she leaves a powerlifting event.

Apart from traditional powerlifting, one should note that competitions in each separate discipline are quite popular. Almost every national powerlifting federation has appropriate regulations for this fact. Alongside traditional horizontal bench press where athletes should lift a maximum possible weight, its other variations are becoming more and more popular. It refers to both multi-repeat bench press (an athlete should lift a barbell with the weight that is equal to that of the athlete for as many times as possible) and Russian bench press (all athletes are given a barbell with a certain weight, and a victory is given to one who will manage to lift it more times). In fact, the horizontal bench press is the only suitable strength exercise for people with orthopedic injuries.

Exercises in Details

All the three exercises mentioned above are used in powerlifting and many other kinds of sport as training. It refers to bodybuilding, heavy athletics, various martial arts, and others. However, the main differences refer to the fact that the exercises are only of competitive nature in powerlifting. Thus, it is necessary to explain each of them in details.

First of all, it should be mentioned that athletes are allowed to start performing any exercise only following the referee’s command and approval. If an athlete, for example, performs a squat with the referee’s command and overcomes a weight, this attempt is not considered.

Squat

Squats should be deep enough. As a rule, a squat is said to be performed when an athlete manages to move his or her pelvis joint down the knee one. An athlete gets an appropriate penalty if a barbell falls during squatting. There are particular referee’s signals for an athlete to start performing squatting and place a barbell back on bars after a squat is performed. With this, athletes are allowed to place their feet as wide as it is comfortable for them. However, there are strict regulations as to a place on the back a barbell should be placed on.

Horizontal Bench Press

A single bench press is performed through three referee’s commands – “Start” (an athlete should move a barbell down to make it touch his/her chest); “Press” (this signal is given following a rather long pause, and its actual length is determined by the referee); “Bars” (the command is given once an athlete managed to lift the barbell and fixate it on the straight arms, and it means that the athlete should place the barbell back on the bars). Furthermore, it is forbidden to lift the heels, head, buttocks, and shoulder blades, as well as change the position of legs while performing a press. It is up to athletes to choose the width of hands that is the most suitable for them.

Deadlift

There are two ways of performing deadlifts. They are sumo and classic ones. Athletes may place their feet and hands as wide as it is comfortable for them. With this, it is forbidden to support a barbell with highs or use supporting straps. Also, it is necessary to keep the shoulders outside the barbell platitude. Furthermore, athletes are allowed to lift a barbell without a command, while it is possible to place it back only following an appropriate command.

Equipment

The powerlifting equipment can be supportive (that is used to increase athletes’ possibilities) and nonsupportive. The latter variation is said to be obligatory in all official competitions and it does not face any limitations as to how many items an athlete may have. Thus, the list of obligatory equipment consists of the following:

• a wide belt that is designed specifically for powerlifting or heavy athletics;
• elastic tights that are particular for each exercise;
• a soft T-shirt;
• long stockings or shin guards to protect legs in squatting.

In addition to that, athletes are allowed to have the following items of equipment:

• weightlifting shoes for squatting;
• special shoes for deadlifting;
• soft knee pads;
• powerlifting wristlets instead of wrist bandages.

History

Powerlifting appeared on the basis of exercises that were used by athletes to increase their power characteristics and overall physical results. Originally, there was a different set and order of exercises compared to the modern state of affairs. Apart from traditional squatting, horizontal bench pressing, and deadlifting, powerlifting used to include standing barbell curling, sitting barbell curling, behind-the-neck pushing, and others. These exercises were extremely requested in the USA in the 40s-50s years of the 20th century. However, they lost their popularity soon, and the 50s-60s years saw as the powerlifting in its modern meaning started its path. Thus, the official rules were developed in the mid-60s when the first national powerlifting competitions started being held.

In 1972, the International Powerlifting Federation (IPF) was created. In a year, the first powerlifting championships took place in the USA. Again in the United States, women participated in this event for the first time in 1980. What is more, the IPF decided to combine male’s and female’s championships in 1989.

In 1986, the World Powerlifting Congress was established; it marked the rise of numerous alternative international organizations in the world of powerlifting. Despite their great number, the IPF still remains the most popular and influential one among them.