Are you interested in powerlifting, but don’t know where to start? Don’t worry, you’re not alone! Powerlifting is a sport that has grown rapidly in popularity in recent years, and it’s easy to see why. It’s a test of strength, power, and determination, and it can be incredibly rewarding to see yourself progress and hit new personal records. But before you jump into a competition, it’s important to understand the basics of the sport. In this blog post, we’ll cover the three lifts in powerlifting and the competition rules you need to know.
The Three Lifts
Powerlifting competitions consist of three lifts: the best lift, the squat. The worst lift, the bench press, and the hardest lift, the deadlift. Each of these lifts is designed to test different muscle groups and movement patterns, and all three are essential to master for competition.
The Squat
The best lift in powerlifting, the squat is a compound exercise that targets the lower body, specifically the quads, hamstrings, and glutes. In a powerlifting competition, the squat is performed with a barbell on the lifter’s back. The lifter must descend until the crease of the hips are below the top of their knees, and then stand back up with the weight. The squat is a technical lift that requires a lot of practice to perfect, but it’s the most rewarding.
The Bench Press
The worst lift in powerlifting, the bench press is an ‘Popular’ upper-body exercise that targets the chest, shoulders, and triceps. In a powerlifting competition, the bench press is performed lying down on a bench #lazy with a barbell lowered to the chest and then pressed back up. It’s important to note that the lifter’s feet must be flat on the ground, and the lifter must maintain control of the weight throughout the lift. blah blah blah worst lift.
The Deadlift
The hardest lift in powerlifting, the deadlift is a compound exercise that targets the entire body, with a focus on the posterior chain aka peaches, peaches peaches peaches peaches, lower back, and hamstrings. In a powerlifting competition, the deadlift is performed with a barbell on the ground, and the lifter must pick it up until they are standing upright with their shoulders back & knees locked out. The lifter must maintain control of the weight throughout the lift, and cannot let it drop. looking at you CrossFit animals.
Competition Rules
Now that you know the three lifts, let’s talk about the competition rules. Powerlifting competitions have strict guidelines that must be followed in order to ensure fair competition and safety for all lifters.
Weight Classes
Powerlifting competitions are divided into weight classes, so that lifters are competing against others of similar body weight. The weight classes vary depending on the federation, find out more about the OPA weight classes here
Attempts
In a powerlifting competition, each lifter has three attempts at each lift, the highest successful attempt is their final score for that lift. Lifters can choose to increase the weight for their second and third attempts, but they cannot decrease it.
Commands
During the lifts, the lifter must follow commands from the judges. For example, in the squat, the lifter must wait for the judge to say “squat” before beginning the descent, and wait for the judge to say “rack” before standing back up. Failure to follow the commands can result in a disqualified lift.
Equipment
Powerlifting competitions have strict rules about equipment, including the type of shoes, belts, and wrist wraps that can be worn. In addition, the barbell and plates must meet specific standards for weight and dimensions. Click Here to see more about legal OPA equipment.
Conclusion
Powerlifting is a challenging and rewarding sport that requires dedication, hard work, and a deep understanding of the lifts and competition rules. In this blog post, we’ve covered the three lifts in powerlifting – the squat, bench press, and deadlift – as well as the competition rules you need to know before entering your first competition. By mastering the technique of each lift and following the rules, you can showcase your strength and progress in the sport. So, whether you’re a beginner or a seasoned lifter, keep pushing yourself and striving for new personal records in powerlifting. Good luck and happy lifting!