Powerlifting
Introduction
Powerlifting is a weightlifting sport that consists of three main lifts:
- Back Squat
- Bench Press
- Deadlift
During a competition, each exercise is attempted three times only. During the run of each exercise, the maximum lift succesfully attained is counted towards the final score. The lifter with the highest total of all three scores is considered the winner.
Back Squat
The lifter will start with the loaded bar on the rack. At the call of
the referee, the lifter will lift the bar from the rack and take two to
three steps backwards. At the "squat" command, the lifter will perform
the squat, only reracking when the referee calls the "rack" command.
A squat is considered successful when the lifters hips are
perpindicular to the floor and the bar is succesfully reracked.
Bench Press
The lifter will start with the loaded bar on the rack. Unlike the other
two lifts, there are three commands to the Bench Press routine. After
unracking the bar, the lifter will lower the bar to their chest upon the
command "bench". The lifter will let the bar sit on their chest until
the referee issues the command "press". Once the weight is pressed
successfully, the lifter will need to wait for the "rack" command before
reracking the weight.
A bench press is considered successful if the lifter is able to
successfully respond to each of the referees commands while mainting
glute contact with the bench.
Deadlift
The lifter stands behind the loaded bar on the ground. There are two
acceptable stances while deadlifting (though this is the cause
of much debate). Either the lifter will pull using a conventional
stance, which means the feet are closer to shoulder width apart, or a
sumo stance (pictured below), which means that the feet are wider than shoulder width
apart. At the "pull" command, the lifter will pull the bar upwards,
while maintaining a straight back and lifting with their lower body.
After the lifter straightens out, they will await the "drop" command
from the referee.
A deadlift is considered successful when the lifter successfully
lifts the weight in correspondence to the commands and the bar never
leaves the lifters hands upon either ascent or descent.
Learn more on Wikipedia
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| Weight Range | Weight Class |
|---|---|
| ≤43kg | Junior/Sub-Junior |
| 47kg | Flyweight |
| 52kg | Bantamweight |
| 57kg | Featherweight |
| 63kg | Lightweight |
| 69kg | Welterweight |
| 76kg | Middleweight |
| 84kg | Heavyweight |
| ≥84kg | Super Heavyweight |