Powerlifting standards in figures. What exercises should be done and with what weight?

Powerlifting or powerlifting is a sport where the main goal is to perform exercises with maximum weight. It can be practiced by both men and women. To determine the level of an athlete, there are standards, which represent the reference weight that the athlete must lift.

three-time world champion in vorkout, Demix ambassador

“Powerlifting standards haven’t changed very much over the last few years, but the requirements for technique have become stricter.”

How are the standards set?

Powerlifting standards are formed and set by national and international federations. The figures can vary depending on the weight of the athlete, his division (amateur, professional), as well as the presence or absence of equipment. The norms change with the increase or decrease in the average performance of the exercises performed.

International Powerlifting Federation (IPF – International Powerlifting Federation) – founded in 1792, the world governing organization in powerlifting.
The National Powerlifting Association (NPA) is the largest organization of powerlifting and power sports in Russia in terms of the number of competing athletes. NAP was founded on November 18, 2010.

How to prepare for passing the standards?

It requires systematic training with an emphasis on regular performance of exercises that develop strength, speed and flexibility. A comprehensive approach and a properly structured training plan is the key to success.

To begin with, you can do five repetitions with a comfortable weight, at the next training session the weight should be increased by 2-5 kg, and the number of repetitions, on the contrary, reduce by one. So you need to get to two repetitions. After a week of light, recovery training follows. Then the cycle resumes.

Do not forget about the role of nutrition, it should be balanced and regular. Choose a diet based on your weight parameters and needs. You should also not neglect rest, it is important for full recovery and muscle growth.

What exercises will be evaluated?

Classic powerlifting includes three exercises:

• bench press;
• squat with a barbell on the back;
• deadlift.

It is necessary to pay attention to the technique of performing each exercise, it will be analyzed below. If you are going to take extreme weight, ask your partner to back you up. This way you will save yourself from injuries.

Squats with barbell

Tehnika

• Stand under the barbell, grab the bar with a comfortable grip and fix it on your shoulders. The top of the bar should be no lower than its thickness from the top of the outer parts of your shoulders.
• Spread your feet slightly wider than your shoulders.
• Take the bar off the racks and step back.
• Stand up, straighten your legs, you will be given five seconds to take the rack when passing the standard.
• From this position after the judge’s command you must perform a squat.
• You need to transfer the center of gravity to the feet and pull the pelvis back. At the bottom point, the hip joint should be below the knee joint.
• After you need to return to the starting position, fully straightening your legs.
• It is important to note that jumps and jerks when lifting are forbidden. The back must remain straight.
• After full straightening and the signal of the referee it is necessary to make a step forward and return the bar to the rack.
• At this moment the exercise is considered to be completed.

Bench press

Tehnika

• Lie on your back with your shoulders and buttocks touching the bench. Legs bent at the knee, feet resting on the floor (you can use blocks no more than 30 cm high).
• Grasp the bar with a medium or wide grip, with your thumbs locked together. The distance between the index fingers should not exceed 81 cm. It is forbidden to use the reverse grip in this exercise.
• The shoulder blades are brought together and the shoulders are lowered. The shoulder blades, buttocks and legs must not come off the surface after starting the exercise.
• Remove the bar from the rack and keep your arms straight.
• After the signal of the judge you need to lower the barbell down, do it on the inhalation, and hold the position on the chest with a visible pause, 1-2 seconds is enough.
• Then it is necessary to exhale the barbell upwards on straight arms. Straightening of both arms occurs simultaneously, without jerks.
• When the arms are fully straightened, the judge will give the command to return the bar to the racks. After that the lift is considered to be completed.

Bench Pull

Tehnika

• Stand in front of the bar, feet shoulder width apart, heels pressed to the floor.
• Bend your legs at the knees and turn your hips, pulling your pelvis back.
• Keep your back and arms straight throughout the exercise.
• Grasp the barbell with an arbitrary grip at hip width.
• Lift the projectile by straightening your legs and simultaneously pulling it to the top of your thighs.
• Straighten your knees and keep your shoulders back. There should be no downward movement until you reach this position.
• At the top point, you should make a visible delay of 1-2 seconds.
• Do not throw the bar, but lower it, controlling it with both hands, after the referee’s signal.
• Once the barbell has made contact with the floor, the lift is considered complete.

The table shows the reference values for a certain rank, which show the sum of the weight of the projectiles when performing three exercises.

Table of standards for men

Table of standards for women

Deciphering of abbreviations in the table:
MSMK – master of sports of international class;
MS – master of sports;
KMS – candidate master of sports;
I – first sport category;
II – second sport category;
III – third junior sports category;
I junior – first junior category;
II junior. – second junior category;
III junior. – third junior category;

Celebrate even a small success on the way to the goal, improving the result day by day. And if you set records, do it right.