The sport of Powerlifting develops strength across the entire body, as a means of staying in shape, excelling in other sports, or competing in Powerlifting competitions in their own right. In competitive Powerlifting, participants attempt maximal weights across three disciplines to determine the winner.
The three disciplines are:
Squat
The first discipline tests every muscle in the body, and frequently involves the heaviest weights.
After walking out with the weight resting across the back of the
shoulders, the lifter must descend by bending at the knee and hip
joints, until the top surface of the leg at the hip joint goes below the
top of the knee. Then by driving through his back, legs and hips he
returns to an upright position, before walking the weight back into the
rack.
Bench Press
The second discipline focuses on upper body strength, and typically (although not always) involves the lightest weights of the three lifts.
After holding the weight over the chest with the arms locked, the lifter
lowers the bar to their chest, pauses, then presses the bar back up, in one
movement, until the arms are locked. Throughout the movement, the lifter
must keep their head, shoulders and buttocks in contact with the bench,
and their feet flat on the floor.Deadlift
The last discipline is where Championships are won or lost, and can provide a real climax to the competition.
With the bar lying loaded on the floor, the lifter must pull the weight
in one motion until standing upright with their legs and hips locked, and shoulders back. There are two different techniques to performing the deadlift,
the 'Conventional' style (gripping outside the legs) and the 'Sumo'
style (gripping inside
the legs).In Powerlifting Championships, competitors are divided into weight classes (ten for men and nine for women), and in some cases by age group. Every lifter has three attempts
in each discipline, with each attempt judged
by three referees; the lifter is awarded the lift if it is approved by
at least two of the referees. At the end of the competition, each
athlete achieves a total, which is the sum of his best (approved) lifts
in each discipline; in the event a lifter fails all three attempts in a
discipline, he is disqualified from the competition and can not make a
total. The Champion for each weight class is determined by the lifter
with the largest total (if two lifters have the same total, the lighter
lifter will be awarded the title).Please note that the above descriptions are for guidance only; prior to entering a competition, it is advisable that you read the Rules in full, or seek advice from coaches at during one of the Open Sessions. Please direct any further questions about the rules, age groups or weight classes to the Greater London Technical Officer.