Powerlifting is a power sport whose task is to overcome maximum weight weights. Unlike bodybuilding, the main goal of powerlifting is not the aesthetic beauty of the body, but the development of physical strength.

The concept of powerlifting came from two English words - “power” (power) and “lift” (lift). This sport is also called powerlifting: this is due to the fact that it includes three main exercises as competitive disciplines:.

Squats with a bar located on the upper part of the shoulder blades;

Bench press lying on a bench;

Rod pull.

These exercises are basic and are recommended for beginners to develop strength and gain muscle mass..

The joint results of powerlifting in three disciplines during the competition determine the athlete's qualifications. Indicators are evaluated by total weight in all three exercises. In case of identical results, the victory is awarded to the athlete with less weight.. If there is a need to compare athletes with different weight categories, the Glossbrenner and Wilks formulas are applied.

Powerlifting, as a sport, is not included in the Olympic Games, but it is part of the World Games, held under the supervision of the International Olympic Committee.

Classical powerliftingClassical powerlifting is called powerlifting (bench press, traction and squats), with the participation of which uses a minimum set of equipment. Initially, powerlifting equipment appeared to protect the athlete from injury, but in recent years, manufacturers have improved their products, providing due to the stiffness of the fabric and other “tricks” an increase of 5 to 15 kg of weight in each movement. So, Ryan Kennelly was able to squeeze out 487.6 kg in equipment, and only 294.8 kg without equipment. Similar results in powerlifting have caused a rapid increase in the standards of this sport over the past 10 years..

At the moment, the following equipment is used in powerlifting:.

Protective bandages on knees and wrists;

Jumpsuit;

T-shirt for bench press;

Jumpsuit and some others.

Initially, the International Federation of Powerlifting held competitions only in outfit powerlifting, but in recent years, equipmentless or classic powerlifting has gained recognition among athletes, despite the fact that the standards for this kind of sport are still under development.

Powerlifting training As mentioned above, this sport includes the implementation of three basic exercises:.

Back Squats. Starting position - the bar is located on the trapezius muscles of the back, legs shoulder-width apart, the weight of the bar is evenly distributed on both limbs. We take a deep breath and, holding our breath, slowly go down. In this case, the knees are bent, and the buttocks " As soon as the hips become parallel to the floor, it is necessary to tighten the muscles and return to the starting position;

Bench press. Starting position - the bar is held on arms extended above the chest. Then the bar drops to the chest, squeezed out of this position on outstretched arms. After the exercise, the bar returns to the stops;

Rod pull. Starting position - the torso is inclined forward, slightly bent in the lower back. The barbell is in front of the legs. We take a breath, hold our breath and pull the barbell to the stomach. In this case, the elbows move up and strictly back. You must strive to raise your elbows as high as possible. Pulling the projectile to the belt, exhale and gently lower it to the floor.

Based on many years of experience, experts recommend:.

to divide powerlifting training into bench press, squat and traction (this method leaves the athlete the strength to perform auxiliary exercises);

vary the intensity of the load, dividing training into light, medium and heavy. The intensity of the load refers to the number of bar lifts, related to its average weight (in percent).

The auxiliary exercises mentioned above have a certain value: they are used to increase the level of the athlete’s general physical fitness. They also contribute to the formation of such powerlifter qualities as strength, endurance, speed, flexibility, as well as the development of certain muscle groups of the body, influencing the results of powerlifting obtained at competitions. These include training with weights, barbells, dumbbells, fitness equipment, shock absorbers, exercises of a gymnastic and acrobatic nature.

Powerlifting equipment The following devices are used for powerlifting training:.

Barbell;

A set of pancakes (it is recommended to use non-rubber pancakes with a smaller thickness);

Squat and bench press;

Deadlift platform.

Contraindications to powerlifting classes There are a number of diseases in which it is not recommended to work with weights. These include:.

Hemorrhoids. You can start training only after full recovery;

Hernia. The disease can only be treated surgically;

Increased intracranial pressure (increased training can lead to loss of vision);

Oncological diseases.

With the following diseases, you can do powerlifting, but with some caution and only after consulting a specialist:.

Diseases of the cardiovascular system;

Osteochondrosis;

Scoliosis;

Prostatitis.

Moderate powerlifting training can improve the general condition of the body, strengthen immunity and help cure many diseases of various nature. For example, exercises in this sport are a "

The main rule that you must adhere to when doing powerlifting is to strictly follow the recommendations of the coach and your doctor.

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