powerlifting

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Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift.

Powerlifting resembles the sport of olympic weightlifting (which is actually a test of power as opposed to powerlifting which is a test of 'limit strength'), as both disciplines involve lifting weights in three attempts. It evolved from a sport known as 'odd lifts' which followed the same 3 attempt format but using a wide variety of events akin to Strongman events. Eventually odd lifts became standardized to the three events (squat, bench, deadlift) and became known as Powerlifting.

Powerlifting meets take place across the world but mostly in the USA, UK and Russia. Powerlifting has been a Paralympic sport since 1984 and is also a World Games sport.

Classes and Categories

In powerlifting there are certain weight classes and age categories which are as follows;

Weight Classes:

Men : 52kg , 56kg , 60kg , 67.5kg , 75kg , 82.5kg , 90kg , 100kg , 110kg , 125kg , 125kg +

Women : 44kg , 48kg , 52kg , 56kg , 60kg , 67.5kg , 75kg , 82.5kg , 90kg , 90kg +

Age Categories

This depends on the federation generally but averages are as follows...

15-19, 20-23, Open (any age) Masters 40+

The International Powerlifting Federation (IPF) uses the following age categories: Sub-junior (18 and under), Junior (19-23), Open (24-39), Masters 1 (40-49), Master 2 (50-59), Masters 3 (60-69), and Masters 4 (70+). Age category is dependent on the year of the participant's birth. For example, if the participant turns 18 years old in January, he or she is still considered a sub-junior until the end of that calendar year.

Competition

A powerlifting competition takes place as follows:

Each competitor is allowed three to four attempts on each lift depending on their standing and the organization they are lifting in (usually smallest w-class to heaviest). The lifter’s best valid attempt on each lift counts toward his competition total. If two or more lifters achieve the same total, the lighter lifter ranks above the heavier lifter.^[1]

Competitors are judged against other lifters of the same gender, weight class, and age. This helps to ensure that the accomplishments of lifters like Lamar Gant, who deadlifted five times his own weight, are recognized alongside those of Andy Bolton, the current All-time deadlift world record holder.

Comparisons of lifters and scores across different weight classes can also be made using handicapping systems such as the Wilks formula.^[2]

Events

Powerlifting, in most federations, involves three events: squat, bench press and deadlift. Some variations of this are found at some meets such "push-pull only" meets where lifters only compete in the bench press and deadlift, with the bench press coming first and the deadlift after. Single lift meets are often held, sometimes alongside a normal 3-lift event. This is most common in the bench press.

At a powerlifting meet the events will follow in order: squat, then bench press, and the deadlift will be the final lift of the meet. If the federation also has an event for strict curls this will normally occur before the squat event.

Rules of each event

Squat

The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter's shoulders. At the referee's command the lift begins. The lifter bends his knees and lowers himself into a squatting position with the hips slightly below parallel position. The lifter returns to an erect position. At the referees command the bar is returned to the rack and the lift is completed.

• After removing the bar from the racks while facing the front of the platform, the lifter may move forward or backward to establish the lifting position. The top of the bar not more than 3cm below the top of the anterior deltoids. The bar shall be held horizontally across the shoulders with the hands and/or fingers gripping the bar, and the feet flat upon the platform with the knees locked.
• The lifter shall wait in this position for the head referee’s signal. The signal will be given as soon as the lifter is set and demonstrates control with the bar properly positioned. The head referee’s signal shall consist of a downward movement of the arm and audible command “Squat”.
• Upon receiving the head referee’s signal, the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of knees, unless the lift is being performed in a multi-ply federation, in which case any depth is acceptable.
• The lifter must recover at will, without double bouncing, to an upright position with the knees locked. The bar may stop, but there must be no downward motion during recovery. As soon as the lifter demonstrates a controlled final position, the head referee will give the signal indicating completion of the lift and to replace the bar.
• The signal to replace the bar will consist of a backward motion of the arm and the audible command "Rack”. The lifter must then make a reasonable attempt to return the bar to the racks.
• The lifter shall face the front of the platform, towards the head referee.
• The lifter shall not hold the collars or discs at any time during the performance of the lift. However, the edge of the hands gripping the bar may be in contact with the inner surface of the collar.
• Not more than five and not less than two loaders/spotters shall be on the platform at any time.
• The lifter may enlist the help of spotters in removing the bar from the racks; however, once the bar has cleared the racks, the spotters shall not physically assist the lifter with regards to actually getting into the proper set position. The spotters may assist the lifter to maintain control should the lifter stumble or demonstrate any evident instability.
• The lifter will be allowed only one commencement signal per attempt.
• The lifter may be given an additional attempt at the same weight at the head referee’s discretion if failure in an attempt was due to any error by one or more of the spotters.

Causes for disqualification of a squat

• Failure to observe the head referee’s signals at the commencement or completion of a lift.
• Double bouncing or more than one recovery attempt at the bottom of the lift.
• Failure to assume an upright position with knees locked at the commencement and completion of the lift.
• Movement of the feet laterally, backward or forward that would constitute a step or stumble.
• Failure to bend the knees and lower the body until the surface of the legs at the hip joint is lower than the tops of the knees.
• Any resetting of the feet after the squat signal.
• Contact with the bar by the spotters between the referee’s signals.
• Contact of elbows or upper arms with the legs.
• Failure to make a reasonable attempt to return the bar to the racks.
• Any intentional dropping or dumping of the bar.

Bench press

With his or her back resting on the bench, the lifter takes the loaded bar at arm's length. The lifter lowers the bar to the chest. When the bar becomes motionless on the chest, the referee gives a press command. Then the referee will call 'Rack' and the lift is completed as the weight is retuned to the rack.

• The front of the bench must be placed on the platform facing the head referee.
• The lifter must lie backward with shoulders and buttocks in contact with the flat bench surface. The lifter’s shoes or toes must be in solid contact with the platform or surface. The position of the head is optional.
• To achieve firm footing, a lifter of any height may use discs or blocks to build up the surface of the platform. Whichever method is chosen, the shoes must be in a solid contact with the surface. If blocks are used, they shall not exceed 45cm x 45cm.
• Not more than five and not less than two loaders/spotters shall be in attendance. The lifter may enlist the help of one or more of the designated spotters or enlist a personal spotter in removing the bar from the racks. Only designated spotters may remain on the platform during the lift. The lift off must be to arms length and not down to the chest. A designated spotter, having provided a centre lift off, must immediately clear the area in front of the head referee and move to either side of the bar. If the personal spotter does not immediately leave the platform area and/or in any way distracts or impedes the head referees’ responsibilities, the referees may determine that the lift is unacceptable, and be declared “no lift” by the referees and given three red lights.
• The spacing of the hands shall not exceed 81cm, measured between the forefingers. The bar shall have circumferential machine markings or tape indicating this maximum grip allowance. If the lifter should use an offset or unequal grip on the bar, whereby one hand is placed outside the marking or tape, it is the lifters responsibility to explain this to the head referee, and allow inspection of the intended grip prior to making an attempt. If this is not done until the lifter is on the platform for an official attempt, any necessary explanation and/or measurements will be done on the lifter’s time for that attempt. The reverse or underhand grip is permitted.
• After receiving the bar at arms length, the lifter shall lower the bar to the chest and await the head referees’ signal, unless you lift in the Pro-Am, in which case you can lower the bar to a rolled-up knee wrap placed beneath your singlet.
• The signal shall be an audible command “Press” and given as soon as the bar is motionless on the chest. As long as the bar is not so low that it touches the lifter’s belt, it is acceptable.
• The lifter will be allowed only one commencement signal per attempt.
• After the signal to commence the lift has been given, the bar is pressed upward. The bar shall not be allowed to sink into the chest or move downwards prior to the lifter’s attempt to press upward. The lifter will press the bar to straight arm’s length and hold motionless until the audible command “Rack” is given. Bar may move horizontally and may stop during the ascent, but may not move downward towards the chest.

Causes for disqualification of a bench press

• Failure to observe the referee’s signals at the commencement or completion of the lift.
• Any change in the elected position that results in the buttocks breaking contact with the bench or lateral movement of the hands (between the referee’s signals). Any excessive movement or change of contact of the feet during the lift proper.
• Bouncing the bar off the chest.
• Allowing the bar to sink into the chest after receiving the referee’s signal.
• Pronounced uneven extension of the arms during or at the completion of the lift.
• Any downward motion of the bar during the course of being pressed out.
• Contact with the bar by the spotters between the referee’s signals.
• Any contact of the lifter’s shoes with the bench or its supports.
• Deliberate contact between the bar and the bar rest uprights during the lift to assist the completion of the press.
• It is the responsibility of the lifter to inform any personally enlisted spotters to leave the platform as soon as the bar is secured at arms length. Such spotters shall not return to the platform upon completion or failure of the attempt. It is especially important for a spotter providing a centre lift off to leave the platform quickly so as not to impair the head referee’s view. Failure of any personal spotters to leave the platform may cause disqualification of the lift.

Deadlift

In the deadlift the athlete grasps the loaded bar which is resting on the platform floor. The powerlifter pulls the weights off the floor and assumes an erect position. The knees must be locked and the shoulders back, with the weight held in the lifters's grip. At the referees command the bar will be returned to the floor under the control of the lifter.

• The bar must be laid horizontally in front of the lifter’s feet, gripped with an optional grip in both hands, and lifted until the lifter is standing erect. The bar may stop but there must be no downward motion of the bar.
• The lifter shall face the front of the platform.
• On completion of the lift, the knees shall be locked in a straight position and the lifter shall be standing erect.
• The head referee’s signal shall consist of a downward movement of the arm and the audible command “Down”. The signal will not be given until the bar is held motionless and the lifter is in an apparent finished position.
• Any raising of the bar or any deliberate attempt to do so will count as an attempt.

Causes for disqualification of a Deadlift

• Any downward motion of the bar before it reaches the final position.
• Failure to stand erect.
• Failure to lock the knees straight at the completion of the lift.
• Supporting the bar on the thighs during the performance of the lift. 'Supporting’ is defined as a body position adopted by the lifter that could not be maintained without the counterbalance of the weight being lifted.
• Movement of the feet laterally, backward or forward that would constitute a step or stumble.
• Lowering the bar before receiving the head referee’s signal.
• Allowing the bar to return to the platform without maintaining control with both hands.

Training

Powerlifting requires specialized training techniques that are focused on strength and explosive power. Traditional training methods dictated low repetitions with maximal weight. These practices are still true today, however training methods have advanced to include emphasis on explosive power. This may be achieved through dynamic exercises which utilize lighter weight and alternating repetition patterns.

The squat, flat bench press and deadlift are the three main lifts in powerlifting competition. In order to maximize their effectiveness at these lifts athletes typically train with a cyclical routine using some sort of weekly split. A common 5 day split consists of chest/shoulders, back, legs and two days of full body routines (light and medium), however there are many, many different methods. Training consists of mostly compound lifts (a compound lift being any movement using multiple major muscle groups) in the 1-5 repetition range.

Using a lower repetition range allows for the use of a higher weight and higher maximum weight development. This occurs because usage of a higher weight (80-100% of maximum) uses nearly all of the muscle fibers in the area causing maximum microtrauma which will induce further development of the muscle for strength. Higher reps in the 8-12 range are used for hypertrophy (size building/bodybuilding) and the 12-20 range is typically used more for endurance athletes. It's not necessary to train for size or endurance because neither matter in powerlifting competition.

A well known training method is known as the Westside Barbell method developed by Louie Simmons, or the high volume routines developed by Boris Sheiko. Other alternatives exist, notably the Smolov Squat Routine from Russia. Again, there are many different routines.

Regulations

Although powerlifting always uses the squat, bench press and deadlift as events, different federations have different rules and different interpretations of the rules, leading to a myriad of variations.

The ADAU and 100% Raw Federation allow no supportive gear to be worn by the lifter while the IPF, AAU, NASA, U.S.A.P.L, Iron Boy Powerlifting and the ADFPF only allow a single-ply tight polyester squat suit, deadlift suit and bench shirt, wraps for knees and wrists, and a belt. Other federations, such as the APF, APA, IPA, SPF, WPC and WPO, allow opened or closed back bench shirts, multi-ply gear, and a wide array of gear materials such as canvas, denim, polyester etc.

In an IPF bench press, the barbell can go as low as the xiphoid process and no further in the lift, whereas in other federations, the barbell can touch the abdomen. (This shortens the distance in which the barbell is moved and is an advantage to the lifter.)

The IPF has suspended entire member nations' federations, including the Russian Powerlifting Federation and the Ukrainian Powerlifting Federation, for repeated violations of the IPF's anti-doping policies. ^[3] However Russia and the Ukraine never served the full 2 year suspension.

See also

• Paralympic powerlifting
• Weight training
• Olympic weightlifting
• Strongman (strength athlete)
• International Powerlifting Federation
• World Powerlifting Congress
• Powerlifting USA

References

External links

Wikimedia Commons has media related to: Powerlifting

Look up powerlifting in Wiktionary, the free dictionary.

• International Powerlifting Federation (IPF)
• International Powerlifting Association (IPA)