Powerlifting is a strength sport where the goal is to lift as much weight as possible in the squat, bench press, and deadlift — for a single repetition. Powerlifting and Olympic weightlifting are not the same. Olympic lifts involve different techniques and more explosive, full-body movements.
In this section, you'll find technical advice and training methods for powerlifting exercises. Detailed lessons will be added soon. For more on strength training, see [Weight Training Main].
In competition, you're allowed 3 to 4 attempts per lift, and only your best successful attempt counts. One repetition is enough to demonstrate your max strength.
When training to build strength, most powerlifters perform 5 sets of 5 repetitions.
The barbell squat in powerlifting is similar to the bodybuilding version, but with some technical differences. The bar should rest on your rear delts and trapezius, not on your spine. For a valid attempt, you must squat down until the top of your thighs (at the hip joint) is below the top of the knees, or at least parallel to the floor. You must re-rack the bar without assistance.
Elite lifters can squat over 550 kg.
Lie flat on the bench and have your spotters help you lift the barbell from the rack. Keep your arms fully extended at the start. Lower the bar until it touches your chest. If the bar doesn't touch your chest, or you lift your back or glutes to reduce the distance, the attempt is invalid.
Let the bar pause briefly on your chest before pressing it up. If it bounces or the pause is too short, the lift won’t count. A valid lift ends with fully extended arms, without any movement of your feet, back, or hips.
Top-level powerlifters can bench press over 450 kg.
Lift the barbell until your knees, hips, and shoulders are fully extended, standing upright. Your chest must come up beyond hip level. After the judges’ signal, lower the barbell under control. Dropping it or moving too soon invalidates the attempt.
World-class lifters can deadlift over 400 kg.
