Powerlifting is a strength sport in which athletes try to lift the maximum weight in three lifts. It is different from Olympic weightlifting, which has the snatch and the clean and jerk. Here is how powerlifting works.
The three lifts
- **Squat:** the lifter holds the barbell on the back of the shoulders, bends the knees and hips until the top of the hip joint is below the top of the knees, and then stands back up.
- **Bench press:** the lifter lies on a bench, lowers the bar to the chest, holds it still, and presses it up until the arms are straight.
- **Deadlift:** the lifter lifts the bar from the floor until standing straight with knees locked and shoulders back.
Attempts and total
Each lifter gets three attempts in each lift. The best successful attempt in each lift is added to make the total. The lifter with the highest total in a weight class wins. If two lifters have the same total, the lighter lifter usually wins.
Lifters choose their opening weights and can raise the weight for each next attempt. Weights cannot be lowered after a failed attempt.
Weight classes
Lifters compete in weight classes for men and women, and in age categories such as sub junior, junior, open and masters. Federations also use formulas to compare lifters across weight classes for best lifter awards.
Also Read: Weightlifting Rules Explained: Snatch, Clean and Jerk, Three Attempts and How the Total Decides Medals | High Jump and Pole Vault Rules Explained: Attempts, Passing, Countback and the Fosbury Flop
Judging
Three referees judge each lift. Each shows a white light for a good lift or a red light for a failed one. At least two white lights are needed for a lift to count.
Lifters must follow the referee’s commands, such as squat, start, press, rack and down, depending on the lift. Common reasons for failure are:
- Not squatting deep enough
- Moving the feet during the lift
- Not pausing the bar on the chest in the bench press
- Lowering the bar before the referee’s signal
Equipped and classic
- **Classic or raw:** lifters use only basic gear like a belt, wrist wraps and knee sleeves.
- **Equipped:** lifters use special supportive suits and shirts.
Para powerlifting
Para powerlifting is a Paralympic sport, featuring only the bench press. Athletes with physical impairments in the lower limbs or hips compete. It is governed by World Para Powerlifting under the International Paralympic Committee.
Powerlifting and weightlifting
Olympic weightlifting tests speed and technique in fast lifts overhead. Powerlifting tests maximum strength in slower lifts. Powerlifting is not an Olympic sport, but it is part of the World Games.
Safety tips
- Learn technique from a qualified coach.
- Warm up well and use spotters for heavy lifts.
- Increase weights slowly.
Bottom line
Powerlifting is all about the squat, bench press and deadlift. Three attempts, clean technique and referee approval decide the winner.
Source / स्रोत: International Powerlifting Federation, World Para Powerlifting
