Gemopedia
Strength Sports🇺🇸United States20th century

Powerlifting

Strength sport in which competitors attempt maximum single-repetition lifts in three movements — Back Squat, Bench Press, and Deadlift — with sum of best lifts (Total) determining the winner.

📐competition platform⏱~45 min🌤indoor
Photo · Wikipedia

What is Powerlifting?

Powerlifting is a strength sport with 3 competition lifts: Back Squat, Bench Press, and Deadlift. Best of 3 attempts per lift; sum = Total. Highest Total in weight class wins. Originated in USA in 1960s (John Cook, Bill 'Peanuts' West), became internationally organised in 1972 (International Powerlifting Federation, IPF). Not currently an Olympic sport, but powerlifting-for-para is Paralympic (bench press only since 1984). Two main styles: RAW (with just belt/wraps allowed) and Equipped (with supportive suits/shirts that add 10-30% to lifts). Weight classes vary by federation (IPF: men 59-66-74-83-93-105-120-+120 kg; women 47-52-57-63-69-76-84-+84 kg). Records constantly evolve; IPF world open records held by names like Jesus Olivares (US, +120 kg total 1152.5 kg — no belt) and Ray Williams (US, RAW no wraps squat 490 kg).

Quick facts

Category

Strength Sports

Type

Individual

Players

1–30

Duration

~45 min

Where played

indoor

Field / court

competition platform

Country of origin

🇺🇸 United States

Estimated origin

1960s USA (John Cook, Bill 'Peanuts' West etc); IPF founded 1972; first World Championship 1971

Olympic

No

Popularity

global

How it works

Objective

Achieve highest Total (sum of best legal Squat + Bench Press + Deadlift) in your weight class.

Match structure

Each lifter has 3 attempts at each of the 3 lifts (9 total attempts). Squat first, then Bench, then Deadlift. Best legal attempt in each lift counted; Total = sum of 3 bests. Highest Total in weight class wins.

Rules

Basic rules

  • Squat

    Barbell on upper back; squat below parallel (hip crease below knee); stand up. 3 white lights = good lift.

  • Bench Press

    Lie on bench; lower barbell to chest, pause (referee 'Press!' command), press to lockout.

  • Deadlift

    Barbell from floor to standing position with locked hips, knees, and shoulders.

  • 3 attempts each lift (9 total)

    Openers first, then progressive weights; weight cannot decrease.

  • 3 referee panel

    3 white/red lights; 2+ white = good lift; 2+ red = no lift.

  • Depth in squat

    Hip crease MUST go below top of knee; universal rule across federations.

  • Total = best squat + best bench + best deadlift

    Must have at least one successful lift in each of the 3 lifts to qualify (bomb-out = zero total).

Advanced rules

  • Weight class definitions vary by federation

    IPF: 8 male + 8 female classes; USAPL/USPA/RPS have variations. Junior/Master categories exist.

  • RAW vs Equipped

    RAW = belt, singlet, knee sleeves, wrist wraps. Equipped = additionally allowed multi-ply squat suits, bench shirts, deadlift suits (adds 15-30% to squat + bench).

  • Multi-federation politics

    IPF is largest but heavily drug-tested; other federations (USPA, RPS, WRPF) more permissive on doping/gear. Records can vary widely.

  • Bomb-out

    Failing all 3 attempts at any lift = zero Total = disqualified from meet.

  • Wilks / IPF GL / DOTS coefficient

    Formulas normalise Total across weight classes for best overall lifter.

  • Time between attempts

    1 minute if all going up in weight; 2 minutes if the lifter is going twice in a row.

  • Referee commands

    Squat: 'Squat!' (down), 'Rack!' (up). Bench: 'Start!', 'Press!' (after pause on chest), 'Rack!'. Deadlift: 'Down!' after standing position.

Scoring

Total = Best squat + Best bench press + Best deadlift. Highest Total in weight class wins.

ActionPoints
Squat (best of 3)Weight in kg
Bench Press (best of 3)Weight in kg
Deadlift (best of 3)Weight in kg
Total (sum)Higher wins weight class
TiebreakerLower bodyweight wins
Bomb-out (0 lifts in any lift)Disqualified

Win condition · Highest Total in weight class wins; overall winner determined by Wilks/DOTS coefficient.

Playing area

Called

competition platform

Dimensions

4m × 4m elevated wooden platform; barbell placed centrally on rack for squat, on bench for bench press, on floor for deadlift.

Platform with squat racks and adjustable bench. Spotters positioned for squat + bench press.

Equipment

  • Barbell (competition)

    20 kg competition powerlifting bar — thicker than Olympic bar, less whip, straight.

  • Bumper / iron plates

    IPF-approved calibrated plates: 25, 20, 15, 10, 5, 2.5, 1.25, 0.5, 0.25 kg.

  • Singlet (mandatory)

    One-piece Lycra singlet (competition requirement).

  • Belt

    10-12 cm leather belt for spinal support (allowed in RAW).

  • Squat suit / bench shirt / deadlift suit (Equipped)

    Multi-ply denim/canvas supportive gear — banned in RAW; adds 10-30% to lifts.

  • Knee sleeves (RAW) / Knee wraps (RAW-wraps or Equipped)

    Neoprene sleeves (7 mm) or wraps for knee support.

  • Wrist wraps

    Elastic wraps for wrist support in bench press.

  • Lifting shoes

    Flat-soled shoes (deadlift) or heeled squat shoes; separate deadlift slippers.

  • Chalk

    Grip aid — legal at all federations.

Officiating

3 referees per lift decide validity via lights; Head is on lifter's side, sides are 90° angled. Modern IPF/USAPL use pressure buttons.

  • Chief Referee (Head)
  • Side Referees ×2
  • Loaders (spotters)
  • Meet Director

Strategies

  • Opener strategy

    Choose openers you can hit easily on your worst day (~90-92% of max).

  • Second attempt

    PR territory or close to it (~95-97% of max).

  • Third attempt

    Maximum shot — often 1-2 kg over previous PR.

  • Peaking cycle

    8-16 weeks pre-meet with progressive intensity; deload week final.

  • Weight class strategy

    Cut weight to lower class if you're at top of your class, or eat up if class is empty at top.

  • Program periodization

    5/3/1, Sheiko, Conjugate (Westside), Juggernaut — all popular programs.

Terminology

Squat / Back Squat / Comp Squat
Back squat with barbell high or low; must break parallel.
Bench Press
Barbell lowered to chest, paused, pressed to lockout.
Deadlift
Barbell from floor to lockout standing position.
Conventional deadlift
Feet shoulder-width, hands outside legs.
Sumo deadlift
Feet very wide, hands inside legs.
Opener
First attempt in each lift; must be conservative (90%+ likely).
Third attempt / PR attempt
Personal record attempt after successful opener + second.
Total
Sum of best squat + best bench + best deadlift.
RAW
Belt + knee sleeves + wrist wraps only (no supportive suits/shirts).
Equipped / Geared
Multi-ply squat suits, bench shirts, deadlift suits allowed — adds 15-30% to lifts.
Wilks / DOTS / IPF GL Points
Formulas normalising totals across weight/bodyweight for overall winner.
Bomb-out
Failing all 3 attempts in any lift = zero total = DQ.
Valsalva maneuver
Deep breath + brace before heavy lift for spine stability.
Meet
A powerlifting competition (single day usually).
Bar path
Trajectory of the bar during the lift — critical for efficiency.

Major competitions

  • IPF World Championships (Classic + Equipped)

    annual · worldwide · since 1971

  • USAPL Nationals (RAW + Equipped)

    annual · USA

  • IPF World Games (multi-strength)

    quadrennial · worldwide

  • Sheffield Powerlifting Championships (invitational)

    annual · UK

  • Paralympic Games — Powerlifting (bench press only)

    quadrennial · worldwide · since 1984

Where it is played

Governing bodies

Famous names & records

Famous athletes

  • Ray Williams (USA) — RAW squat WR 490 kg with wraps; multi-time IPF World Champion
  • Ed Coan (USA, b. 1963) — 'The GOAT of powerlifting'; multi-federation legend, 71 world records
  • Kirill Sarychev (Russia) — 335 kg raw bench press (equipped) — long-time WR
  • Julius Maddox (USA) — 355 kg raw bench press (2021) — current unofficial WR
  • Larry Wheels (USA) — 855 lb (388 kg) deadlift; powerlifting-to-strongman crossover; social media star
  • Cailer Woolam (USA) — 400 kg deadlift raw (WRP)
  • Jesus Olivares (USA) — IPF WR total 1152.5 kg (+120 kg, 2023)
  • Jamal Browner (USA) — 500 kg (1102 lb) deadlift record via WRPF/USPA (2023)
  • Krzysztof Wierzbicki (Poland) — IPF World Champion multi-time
  • Marisa Inda (Poland) — IPF world champion multi-time women

Records

  • IPF Open total record (male)

    Jesus Olivares (USA) — 1152.5 kg (+120 kg 2023) (2023)

  • RAW squat world record

    Ray Williams (USA) — 490 kg (with wraps) (2019)

  • RAW bench press world record

    Julius Maddox (USA) — 355 kg (2021) (2021)

  • RAW deadlift world record

    Jamal Browner (USA) — 500 kg / 1102 lb (multi-ply, 2023) (2023)

  • Longest career at elite level

    Ed Coan (USA) — 30+ years multi-federation, 71 WRs (2000)

Learn this sport

beginner

  1. 1

    Learn the 3 lifts

    Squat, bench, deadlift — with empty bar + coach or good YouTube channel (Alan Thrall, Squat U, Juggernaut).

  2. 2

    3 sets of 5 reps program

    StrongLifts 5×5, Starting Strength, or 5/3/1 for 6-12 months.

  3. 3

    First 100 kg / 100 lb milestones

    Basic strength gains before meet prep.

intermediate

  1. 1

    Enter first local meet

    USAPL / USPA / RPS local sanctioned meet — even at low totals.

  2. 2

    Peaking cycle

    8-16 weeks pre-meet; taper final 1-2 weeks.

  3. 3

    Grinding weight classes

    Move up or down based on limb length + genetic potential.

advanced

  1. 1

    IPF Nationals qualifier

    Total qualifying standards published per weight class per federation.

  2. 2

    World Championships

    Top of each class per country invited; IPF Classic (RAW) or Equipped.

  3. 3

    Sheffield Championships / Sanctioned pro meets

    Invitational only — top-8 in world per class.

Frequently asked

What are the 3 powerlifting lifts?+

Squat (back squat with barbell), Bench Press, and Deadlift. Best of 3 attempts each = Total. Highest Total in weight class wins.

Powerlifting vs Weightlifting?+

Powerlifting: 3 slow strength lifts (squat, bench, deadlift). Olympic weightlifting: 2 explosive lifts overhead (snatch, clean & jerk). Only Olympic weightlifting is in the Olympics. Powerlifting is Paralympic (bench press only).

RAW vs Equipped powerlifting?+

RAW: belt + knee sleeves + wrist wraps only. Equipped: multi-ply squat suits, bench shirts, deadlift suits allowed — adds 15-30% to lifts. IPF Classic Division = RAW; IPF Open = Equipped. RAW is now more popular globally.

Who is the strongest powerlifter?+

GOAT debate: Ed Coan (multi-federation legend, 71 WRs across 20+ years). Current elite: Jesus Olivares (IPF total 1152.5 kg), Ray Williams (490 kg RAW squat), Julius Maddox (355 kg RAW bench), Jamal Browner (500 kg deadlift).

Is powerlifting safe?+

Injury rate: ~1 per 1000 training hours — comparable to soccer or basketball. Most injuries are minor overuse. Serious injuries occur mostly at max-effort meets (herniated discs, torn pecs on bench). Coach + proper technique + conservative programming = safe.

How to start powerlifting?+

1) Learn form on all 3 lifts (coach + video). 2) Follow a beginner program (StrongLifts, Starting Strength). 3) Compete in a local meet after 6-12 months. 4) Pick a federation (IPF for drug-tested, USPA/WRPF for less strict). 5) Peak for meets with 8-16 week cycles.

Sources & provenance

Last verified 2026-08-24.community