Powerlifting
Powerlifting is a competitive sport focused on maximal strength, where athletes perform three primary lifts: the squat, bench press, and deadlift. Competitors are categorized by factors such as weight, age, and sex, and each participant has three attempts at each lift to achieve the highest total weight. The winner in each category is determined by the highest combined total of weights lifted across all three exercises. Unlike Olympic weightlifting, which features lifts such as the clean and jerk and snatch, powerlifting is centered exclusively on these three movements, requiring specialized techniques and training.
Athletes in powerlifting are typically seasoned lifters who focus on mastering lifting techniques, gradually increasing weights to optimize performance. Competitions are carefully judged by officials who ensure lifters adhere to proper form and safety standards. Additionally, lifters may compete in "raw" categories without supportive gear or "geared" categories with specialized equipment. Powerlifting events are governed by organizations like USA Powerlifting and the International Powerlifting Federation (IPF), allowing athletes from around the world aged fourteen and older to participate. The sport emphasizes not only competition against others but also personal achievement in lifting capabilities.
Powerlifting
Powerlifting is a competitive weight lifting sport. Competitors separated into categories, such as weight, age, and sex, attempt three types of lifts: squat, bench press, and deadlift. Competitors have three chances to hoist the most weight in each type of lift. The person who can lift the highest combined total weight for all three types is the winner in his or her category.
Powerlifting is similar to Olympic weight lifting, which is a competition that focuses on two lifts: the clean and jerk and the snatch. Powerlifting differs from bodybuilding, in which individuals develop the body through diet and exercise and take part in competitions to determine who has the best physique.
Squat, Bench Press, and Deadlift
Powerlifting competitors are very experienced weight lifters. There is more to the sport than just being able to lift the most weight. Powerlifters have mastered the proper weight lifting techniques. They know how to increase weight gradually over time to be able to lift large amounts of weight. Powerlifters differ from regular and competitive weight lifters because they concentrate on mastering only three kinds of lifts: squat, bench press, and deadlift. This does not mean that they do not practice other types of lifts when training for powerlifting events.
Squats target several muscle groups, including the quadriceps (thighs), glutes (butt), hip adductors (inner thigh), and calves. Several variations of squats exist and can be performed with or without weights. The powerlifting squat is performed with weights. During a squat, lifters start in the standing position with the barbell resting below the shoulders. The lifters maintain proper form throughout the lift with the head straight and looking forward; feet pointed out; and shoulders, back, and chest out. To perform the squat, lifters put their weight on their heels while squatting until their thighs are parallel to the floor. They then return to the starting position.
The bench press is a very common exercise performed by all types of weight lifters. It targets the lower and upper pectoralis major (chest), front delts (shoulders), and triceps (back of the upper arms). To perform the bench press, lifters lie with their back flat on the bench and their feet pressed against the floor. The shoulders should be placed far enough away from the weights on the barbell so they do not bump the weights during the lifting position.
Lifters can use three different grips on the barbell: wide, narrow, or medium (regular). The hands are placed farther apart and closer to the weights on the barbell in the wide grip. This works the outer pectoralis major. The hands are placed closer together in the narrow grip, which works the inner pectoralis major, triceps, and shoulders. The hands are placed somewhere in the middle between the weights and each other in the medium grip. This works the entire pectoralis major. During the bench press, the lifter takes the bar over the upper chest, lowers it to touch the chest slightly, and pushes it up until the arms are extended.
While amateur weight lifters can perform the squat lift and bench press, the deadlift is a more difficult move usually performed by more experienced weight lifters. The deadlift requires much strength and power and works the entire body. To perform the deadlift, lifters start in the standing position in a shoulder width stance with the arms hanging straight outside the knees. They keep their back straight, hips down, and keep the feet pointed out a bit. When lifting the barbell, individuals should put their weight on the heels and keep their head looking straight. The barbell is then returned to the floor.
Olympic weight lifting and powerlifting competitions are very similar except for the lifts involved. Olympic weight lifting competitions focus on the clean and jerk and the snatch lifts. The clean and jerk is performed by lifting the barbell to the chest and then raising it above the head. The snatch is performed by lifting the barbell from the floor and raising it above the head in one continuous move.
All lifters should use spotters to assist them with lifting heavy weights. Spotters help lifters avoid injury by correcting mistakes. They also are there in case of emergency, such as if lifters drop weight on themselves.
Powerlifting Competitions
Powerlifting competitions measure the strength of individuals in three disciplines. Individuals not only compete against other competitors but also with themselves to lift the most weight. Competitors are classified by age, sex, and weight. They are further subdivided by equipment worn during the competition. Those known as "raw" powerlifters do not wear any supportive equipment, while "geared" powerlifters wear various items, such as special socks, shoes, belts, wraps, and singlets.
Three officials judge competitors on form during each lift to ensure they are doing them correctly. The individual with the highest combined total of all three lifts in his or her division is considered the winner. In cases of two or more people with the same total, the person with the lowest bodyweight wins.
USA Powerlifting mandates competitions in the United States. It is a member of the International Powerlifting Federation (IPF), which governs the sport internationally in more than one hundred countries. Men and women from age fourteen and up can compete in several international powerlifting events.
Bibliography
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