Here’s what you need to know to get started
Powerlifting is a ‘simple’ sport made up of the Squat, Bench press and Deadlift all performed with a barbell. The aim of powerlifting is to express maximal strength by lifting as much as weight as possible for 1 rep.
There are numerous health benefits to training for powerlifting such as increased bone density, tendon strength, fat loss and muscular development all of which make day to day tasks easier. As with any sport performed consistently, Powerlifting comes with some drawbacks. If you repeatedly do a movement pattern you may experience overuse injuries, if your programming is not organised appropriately you may run risk of injuries and even if you’re doing everything right there is a chance you will pick up some niggles along the way.
Powerlifting is not to be confused with Olympic weightlifting which involves 2 lifts, the Clean & Jerk and the Snatch. In comparison to Olympic weightlifting, powerlifting is much easier to learn with less technical intricacies. Most people can be taught how to perform the 3 power lifts to a sufficient level fairly quickly.
If you aspire to be a powerlifter then you need to realise that the majority of your training is going to be focused around using a barbell for the competition movements in some variation. It’s hard to get proficient in these lifts if you don’t do them often.
If you are someone who gets bored quickly, always looking for new exercises and different ways to train it’s quite unlikely that you will enjoy powerlifting.
Powerlifters tend to find joy in the endless pursuit of trying to get stronger at the 3 lifts. It’s a process which I find encourages you to keep striving to get better, to get stronger.
Getting strong is tough, it requires hard work and dedication. Going in week after week squatting heavy weights, some days pulling a heavy deadlift can sometimes feel like the last thing you want to do but it has to get done. Powerlifting is a journey of constantly trying to push yourself beyond your current capacity to new levels strength.
Equipment.
In the list below are the basics you need to train for powerlifting. If a gym does not have these, you need to look elsewhere to train immediately. It also helps if the gym accommodates people lifting heavy, some places can be funny about you deadlifting heavy. While these are the minimum requirements, having access to other bits of equipment is recommended such as dumbbells, cables and machines can be of benefit.
– Squat Rack. Preferably one that has adjustable hooks for the barbell. This will allow you to personalize the pin height to your preference.
– Olympic size plates. Most gyms have plates this size, although some may not have them in weights below 20kg.
– Barbell. If you have your own gym I recommend a Texas power bar or the ATX Ram bar. If you train at a commercial gym try to find a bar that is straight (many are bent due to misuse) and not too stiff.
– Bench. A flat bench that is stable will do the job here. Some gyms will have a designated bench set up. This can be good or bad depending on your body type as the hooks for the barbell are usually in a fixed position.
Other Equipment – The items listed below are not mandatory, however they tend to be used by the majority of powerlifters for good reasons.
Belt – A proper lifting belt can help to teach core tightness and increase the weight being used. Powerlifters tend to use the belt for squats & deadlifts although I know a few that use it for bench. You want a belt that is 10-13mm thick with either a lever or a prong. Do not get those cheap material belts you see most people in the gym wearing, these are useless. A good belt will last you a long time, depending on our budget this costs between £50-£150.
The No-Go Belt – https://rdxsports.co.uk/rdx-neoprene-double-power-lifting-belt-fitness/
Here are some recommendations
https://www.strengthshop.co.uk/belts/strengthshop-13mm-double-prong-buckle-belt.html
https://www.pullum-sports.co.uk/belts/titan-longhorn-lever-belt.html
https://www.pullum-sports.co.uk/belts/titan-longhorn-buckle-belt.html
Wrist Wraps – Your joints take a bit of a beating from powerlifting, wrist wraps help to protect you. These are worn on the bench press and squat along with using them within the rest of your training. There are different types of wrist wraps, some are stiffer than others. It depends on personal preference just don’t get the cheap super soft ones.
https://www.improveyourbench.co.uk/collections/wraps/products/black-gangsta-wraps
https://www.strengthshop.co.uk/sleeves-wraps/wrist-wraps/thor-wrist-wraps.html
https://www.sbdapparel.com/product/wrist-wraps/
Chalk – This one is essential. It will allow you to grip the bar properly. You can either buy powered chalk or liquid chalk. Powder tends to get messy and most gyms don’t appreciate this. I would go with liquid chalk for the convenience. I use Myprotein liquid chalk.
Lifting Shoes – There are various brands that offer these. All lifting shoes will have some kind of elevated heel depending on the brand you choose this will vary. Lifting shoes also provide a hard-solid sole for support, they may also have straps on the shoe to help provide a tighter fit. A good pair of lifting shoes will last you years even with regular use.
I personally like the Nike Romaleos 2.
Deadlifting Shoes – For deadlifting you want a flat soled shoe that provides a stable connection with the floor. Thin soles are the best as this reduces the distance we have to pull the bar. People use a variety of brands here are a few I can vouch for.
http://www.converse.com/uk/en/regular/chuck-taylor-all-star-classic/ID00009.html
https://www.amazon.co.uk/Vivobarefoot-Stealth-BR-Blk-Orange/dp/B074KPQ9V3/ref=sr_1_7?s=shoes&ie=UTF8&qid=1513415952&sr=1-7&nodeID=355005011&psd=1&keywords=vivobarefoot
Singlet – If you plan to compete you will need one of these. Powerlifters don’t wear these for fun!
https://www.sbdapparel.com/product/sbd-singlet2015/
https://www.strengthshop.co.uk/shop-by-sport/powerlifting/strengthshop-singlet-w-logo-on-leg.html
Follow a program:
Most powerlifters that i know follow a training program. This allows for the athlete to have a consistent routine that allows them to track progression, have regular practice at certain lifts and have planned variety in the program intensity depending on the phase of training. The consistent nature of a program helps to provide feedback of what is working well or what isn’t working.
Most powerlifting programs will have you lift 3-5 times per week.
There are many programs out there and it is impossible to say ‘X’ program is better than ‘Y’ program without context.
If you are keen to understand more about programming i recommend this book – Practical Programming by Mark Rippetoe
Education:
If you are performing the barbell lifts regularly with heavy weights, it is important to learn good technique to avoid injury and to make progress. There is an abundance of information out there. You can go down the route of self-teaching watching YouTube tutorials or you can work with a coach. I think there is a lot of value in a good coach, it can save you a lot of time, effort and mistakes.
If you would like to have a chat with one of the Lift Strong team about starting powerlifting, complete the contact form and we will be in touch.
Competing as a powerlifter.
If you want to consider yourself a powerlifter, at some point you are going to have to step on the platform. These competitions are ran year round in regional areas around the country. If you manage to hit the qualifying total and place in the top 3 at a regional competition you can then enter the annual national competition. The 2 organisations I recommend to compete with are the BDFPA & BPF.
At a powerlifting competition, you will be divided into categories based off your bodyweight, this varies in different federations. Research this beforehand.
Each competitor gets 3 attempts at each lift (9 in total), with the goal being to lift as heavy as you can for 1 rep while sticking to the rules. During a competition, there will be 3 judges to decide whether you have performed the lift within the rules. Each of these judges give you a light, white if it’s a good lift, red if there is a fault. You need to be given at least 2/3 white lights for the lift to be passed.
Your best lift from each exercise is then added together at the end to give you a total. This is an important part of being a powerlifter, as you will often be asked by others in the powerlifting world “what’s your total?” it’s almost like a passcode between fellow powerlifters.
Here’s an example of how it works
Squat #1 – 180kg – 3 White lights. Good Lift.
Squat #2 – 200kg – 2 White lights. Good Lift.
Squat #3 – 210kg – 1 white light, No Lift.
Best lift 200kg
This is replicated for the Bench Press & Deadlift.
Let’s say the athlete finished with this score:
Squat 200kg
Bench 150kg
Deadlift 250kg
Total 600kg.
Your total Is then compared to other lifters at the competition in your weight category to decide where you place. If you have the same score as another lifter, the decision will go to the lighter lifter.
If you are interested in starting powerlifting or have any questions regarding anything please contact us here.
You may also find this guide useful which you can download for FREE
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