Overview
Powerlifting is an ever-growing sport that I took up about twenty months ago in pursuit of greater strength. At its core, powerlifting comprises three primary lifts: the squat, bench press, and deadlift, all of which put your overall strength to the test. Squats primarily target the strength of your legs, the bench press tests your pushing power, engaging your chest, shoulders, and triceps in particular, while the deadlift, the final exercise, tests your pulling power, engaging your back muscles and biceps. These three lifts collectively cover the main muscle groups of the body and represent the ultimate assessment of overall strength.
The Rules
For the squat, it's generally advisable to reach at least parallel with the top of your knee and your hip crease. In competition, however, the hip crease must be slightly below the top of the knee to achieve the required depth. You must also await the judges' squat and re-rack commands, or else your attempt will not be given the three white lights.
In the bench press, you must keep your feet firmly planted on the ground along with your glutes while lowering the bar all the way down to your chest. The bar must make contact with your chest, and in competition, you are required to pause the bar in this position for about a second before receiving the command to press. After the attempt, you must await the command to re-rack; failure to adhere to these commands correctly will result in an unsuccessful attempt.
Moving on to the deadlift, the rules for this movement are the most straightforward. There is only one command once the one-minute clock begins for your attempt, which is the same for all the movements: drop the weight once you have successfully deadlifted it. The bar must reach a lockout point where the shoulders are firmly back, and the hips are positioned forward, demonstrating full control of the weight. Hitching, which involves placing the bar on the legs to help you get it up is not allowed. The rules for the three exercises are in place for safety reasons and to demonstrate that the lifter has control over the weight to the judges.
The RPE System
The RPE system is a common system of training associated with powerlifting programs, but the average gym-goer may not be familiar with it. RPE stands for "rate of perceived exertion" and is used to gauge how many reps you believe you have left in reserve on a particular set of a specific exercise. For instance, if, during the last set of your exercise, you worked at an RPE of seven, this would indicate that you had three reps left in reserve. An RPE of eight means you had two reps left, RPE nine suggests one rep in reserve, and so on. This training system is crucial as it allows your body to recover adequately and get stronger while consistently training week after week. Most powerlifting programs are divided into three blocks, spanning approximately ten to twelve weeks, and as you progress through a block, the RPE will continue to rise until the next block, where it will drop again. This training system is important because training to failure every time makes it more challenging for your body to recover, as you are continually overexerting yourself. With the RPE system, you avoid this, and while training to failure each time is perfectly suitable for hypertrophy or muscle growth, it is suboptimal for strength gains due to the necessary recovery period, allowing the muscle fibres in your body ample time to rebuild and strengthen.
Weight Classes
In powerlifting, there are separate divisions for men and women, each with distinct weight categories to ensure fair competition. The International Powerlifting Federation (IPF) establishes the following weight classes:
Women:
47 kg
52 kg
57 kg
63 kg
69 kg
76 kg
84 kg
84 kg+
Men:
59 kg
66 kg
74 kg
83 kg
93 kg
105 kg
120 kg
120 kg+
In competitions, you are not permitted to exceed the weight category you are competing in; you must be slightly under. If you are overweight, you are given the opportunity to shed the excess weight before lifting commences. If unable to do so, you must compete in the higher weight category. This can be a substantial disadvantage, as you won't have the additional weight compared to others in that category. Therefore, it's crucial to hit the designated weight on the competition day. Consistently following your diet and regularly monitoring your weight will help you avoid any unwanted surprises.
Conclusion
Powerlifting is a sport that challenges both physical strength and mental discipline. Understanding the core lifts, adhering to the rules, and employing training and nutrition strategies are essential elements to excel in this sport. Moreover, being aware of weight categories and their implications for competition is vital for a fair playing field. Whether you are a novice or an experienced lifter, powerlifting offers an incredible journey of self-discovery and accomplishment, all while building an impressive display of raw strength.