King Joes Barbell Club

WHAT IS POWER LIFTING?

Powerlifting is a sport that was conceived as a pure test of strength. Powerlifting is of relatively modern origin, with the first formal competitions occurring in the mid 1960s. Distinct from weightlifting, a sport made up of two lifts: the Snatch and the Clean-and-Jerk, where the weight is lifted above the head, powerlifting comprises three lifts: the Squat, Bench Press and Deadlift. Powerlifting competitions may be comprised of one, two or all three of the lifting disciplines. Athletes are categorised by sex, age and bodyweight. Each competitor is allowed three attempts at each lift, the best lift in each discipline being added to their total. The lifter with the highest total is the winner. In cases where two or more lifters achieve the same total, the person with the lightest bodyweight wins.

Power Lifting consists of 3 disciplines - Squat, Bench Press and Dead Lift. A full power competition is the best of all 3 lifts added together to give a final total. There are however single lift competitions which allow those lifters who excel in 1 particular area to do just their preferred event.

t bodyweight wins.

THE LIFTS

THE 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

Lift the weight on your back, remove it from the rack, and wait for the judge to say, “Squat!” beginning the lift. Lower yourself until the top of your knees are slightly lower than the crease of your hips. Then rise and wait for the judge to say, “Rack!” ending the lift.

THE BENCH PRESS

With his or her back resting on the bench, the lifter takes the loaded bar at arm's length. At the referee's command the powerlifter lowers the bar to the chest. On the chest there must be a visible pause. The powerlifter pushes the weight up until the arms are straight and the elbows locked. Then the referee will call 'rack' and the lift is completed as the weight is retuned to the rack.
Grasp the weight, remove it from the rack, and wait for the judge to say, “Start!” beginning the lift. Lower the weight to your body and wait for the judge to yell, “Press!” Then press the weight up, locking your arms at the top, and wait for the judge to say, “Rack!” ending the lift.

THE DEADLIFT

The deadlift is often described as the king of the powerlifting disciplines. 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 a standing erect position. The knees must be locked and 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. (In the deadlift, the weight starts on the floor; the lift begins when you lift the weight off of the floor.) Approach the weight, bend down and grasp it, and then stand up with it. After locking out your knees and hips, wait for the judge to say, “Down!” ending the lift.

WEIGHT CLASSES * vary with federation along with specific rules

In powerlifting, there are separate divisions for male and female lifters. These divisions are then divided into weight classes. For men, at most contests, there are 12 weight classes. They are (in pounds): 114.5, 123.25, 132.25, 148.75, 165.25, 181.75, 198.25, 220.25, 242.5, 275.5, 308.75, and over 308.75 (super heavyweights). The odd numbers are due to the pounds being converted from kilograms. In fact, some contest will use kilos at weigh-ins while other will use pounds.

The 308.75 pound class might not be seen at all contests, while some will have 319.5 instead. And for some contests, the 114.5 class has been dropped (much this writer's chagrin since this is the weight class I compete in, along with at 123s).

For women, at most contests, there are also 97 and 105.75 pound classes, while the top class is 198.25, with super heavies being over this.

At all contests, there will be an "open" division that lifters of any age can enter. But at most contests, there will also be age classes.

First, there will be teenage divisions. These are usually in two-year increments, starting at 14 years old, i.e., 14-15, 16-17, 18-19. Some contests will also have a junior category for 20-23 year olds.

Then some contests will have a sub-masters division for 35-39 or maybe 33-39 year olds. Then masters divisions will start for those 40 and older, in five-year increments, i.e., 40-44, 45-49, 50-54, etc.

A lifter can enter just the appropriate age division or both the age and open divisions. But to enter two divisions usually requires a higher entry fee cost.

There is also usually a "best lifter" trophy. This is for the lifter from the entire contest who totals the most on a pound for pound basis. But it is not calculated by diving total weight lifted by bodyweight. It is figured out using a formula, such as the Schwartz, Wilkes, or Glossbrenner formulas. These are very complicated charts that are derived from looking at world records for the various weight classes.

Some contests will have separate best lifter awards for men and women, and some might even have separate best lifter awards for teenagers and for master lifters. But it depends on the number of lifters entered in the contest and in each category.

Some contests might also have separate divisions for police and firefighters and a Special Olympics division.

It is by having so many different divisions and classes that powerlifting truly is a sport that anyone can compete in.

Some contests might also have separate divisions for police and firefighters and a Special Olympics division.

It is by having so many different divisions and classes that powerlifting truly is a sport that anyone can compete in.

POWERLIFTING CONFUSION

"Powerlifting should be nice and simple. Lift big weights on three of the most basic lifts you can find-the squat, bench press and deadlift-and get strong, really strong in the process. You don't have to have the speed of a sprinter or the flexibility of a gymnast or the coordination of a thrower to do these lifts, and you can do them with the most primitive of equipment, so why have things gotten so complicated? A quagmire of multiple federations, conflicting rules, and burgeoning support gear have contributed to the confusion, and the result is that some place along the way, the simplicity got lost."

---Randall J. Strossen Ph.D.

...

Raw vs. Equipped

There is a difficult issue you will need to make a decision on. This would be whether to lift "raw" or "equipped." The former term means not wearing supportive gear while the latter term refers to the use of supportive gear. Different powerlifting federations have different gear rules. So you need to check this out before a contest.
The gear serves two purposes. The first is to protect the lifter from injury. The second is to enable the lifter to lift more weight. For the latter reason, the use of gear is very controversial. Powerlifting gear includes a belt, knee wraps, wrist wraps, squat suit, bench shirt, deadlift suit, and even briefs that are worn under the suits.
Some federations have both raw and equipped divisions. In this case, for your first contest, it might be best to lift raw. But whatever federation you enter, you will be required to wear a singlet. This is the same type of one-piece outfit a high school or college wrestler wears

HOW MANY FEDERATIONS?

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. Some federations, such as the ADAU and 100% Raw Federation, allow NO protective gear to be worn by the lifter. Some, such as the IPF and AAU, 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 IPA 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.

United States Federations

100% Raw Powerlifting
Amateur Athletic Union Powerlifting (AAU)
American Drug-Free Powerlifting Federation (ADFPF)
American Powerlifting Association (APA)
American Powerlifting Committee (APC)
American Powerlifting Federation (APF)
Anti Drug Athletes United (ADAU)
International Powerlifting Association (IPA)
National Alliance of Powerlifters (NAP)
Natural Athlete Strength Association (NASA)
Son Light Power (SLP)
United States Powerlifting Federation (USPF)
USA Powerlifting (USAPL)
World Association of Benchers and Deadlifters (WABDL)
World Natural Powerlifting Federation (WNPF)

RAW POWERLIFTING STANDARDS