Powerlifting
101
By Ryan Harth
Illini Powerlifting Team
Powerlifting consists of three basic lifts:
1.) Squat
2.) Bench
3.) Deadlift
A "three lift" competition will include these lifts performed in the
listed order. Other variations of competition can include just benching
or deadlifting, or a combination of bench and deadlift. Single squat
comps are rarely if ever seen.
There are a great number of federations or "feds" that sanction meets.
Some of these feds are very strict, allowing only single ply lifting
equipment (I will expound on this later), while others have no limit on
gear. Some feds drug test while others do not. In drug testing, they
mean the use typically of most all performance enhancing drugs to
include andro's. Creatine, ephedrine, and caffeine are not usually
tested for. Some example of feds that are strict are USAPL or IPF. Some
feds that are a bit more lax are APF or SONLIGHT. IF you guys have
specific questions about feds, just shoot me an e-mail.
THE LIFTS (as found in the WPC
[World Powerlifting Congress] rule book)
The WPC is a highly respected federation with many great lifters
competing within it. Of course the rules are not always the exact
same in different feds, so before you lift check them. They can
be found online for almost any fed. As a general rule these are a
good standard to follow.
Rules of the Squat
1. After removing the bar from the racks while facing the front of the
platform, the
lifter may move forward or backward to establish the lifting position.
The top of the
bar not more than 3cm below the top of the anterior deltoids. The bar
shall be held
horizontally across the shoulders with the hands and/or fingers
gripping the bar, and
the feet flat upon the platform with the knees locked (see Diagram 1).
2. The lifter shall wait in this position for the head referee’s
signal. The signal will be
given as soon as the lifter is set and demonstrates control with the
bar properly
positioned. The head referee’s signal shall consist of a downward
movement of the
arm and audible command “Squat”.
3. Upon receiving the head referee’s signal, the lifter must bend the
knees and lower the
body until the top surface of the legs at the hip joint are lower than
the top of knees.
(See Diagrams 1, 2, 3 and 4).
4. The lifter must recover at will, without double bouncing, to an
upright position with
the knees locked. The bar may stop, but there must be no downward
motion during
recovery. As soon as the lifter demonstrates a controlled final
position, the head
referee will give the signal indicating completion of the lift and to
replace the bar.
5. The signal to replace the bar will consist of a backward motion of
the arm and the
audible command ”Rack”. The lifter must then make a bona fide attempt
to return
the bar to the racks.
6. The lifter shall face the front of the platform, towards the head
referee.
7. The lifter shall not hold the collars or discs at any time during
the performance of the
lift. However, the edge of the hands gripping the bar may be in contact
with the
inner surface of the collar.
8. Not more than five and not less than two loaders/spotters shall be
on the platform at
any time.
9. The lifter may enlist the help of spotters in removing the bar from
the racks;
however, once the bar has cleared the racks, the spotters shall not
physically assist
the lifter with regards to actually getting into the proper set
position. The spotters
may assist the lifter to maintain control should the lifter stumble or
demonstrate any
evident instability.
10. The lifter will be allowed only one commencement signal per attempt.
11. The lifter may be given an additional attempt at the same weight at
the head referee’s
discretion if failure in an attempt was due to any error by one or more
of the
spotters.
Causes for Disqualification of a Squat
1. Failure to observe the head referee’s signals at the commencement or
completion of
a lift.
2. Double bouncing or more than one recovery attempt at the bottom of
the lift.
3. Failure to assume an upright position with knees locked at the
commencement and
completion of the lift.
4. Movement of the feet laterally, backward or forward that would
constitute a step or
stumble.
5. Failure to bend the knees and lower the body until the surface of
the legs at the hip
joint are lower than the tops of the knees. (Refer to Diagrams 2, 3
& 4).
6. Any resetting of the feet after the squat signal.
7. Contact with the bar by the spotters between the referee’s signals.
8. Contact of elbows or upper arms with the legs.
9. Failure to make a bona fide attempt to return the bar to the racks.
10. Any intentional dropping or dumping of the bar.
Rules of the Bench Press
1. The front of the bench must be placed on the platform facing the
head referee.
2. The lifter must lie backward with shoulders and buttocks in contact
with the flat
bench surface. The elected position of the buttocks shall be maintained
throughout
the attempt. The lifter’s shoes or toes must be in solid contact with
the platform or
surface. The position of the head is optional.
3. To achieve firm footing, a lifter of any height may use discs or
blocks to build up the
surface of the platform. Whichever method is chosen, the shoes must be
in a solid
contact with the surface. If blocks are used, they shall not exceed
45cm x 45cm.
4. Not more than five and not less than two loaders/spotters shall be
in attendance.
The lifter may enlist the help of one or more of the designated
spotters or enlist
personal spotters, in removing the bar from the racks. Only designated
spotters may
remain on the platform during the lift. The lift off must be to arms
length and not
down to the chest. A designated spotter, having provided a centre lift
off, must
immediately clear the area in front of the head referee and move to
either side of the
bar. If the personal spotter does not immediately leave the platform
area and/or in
any way distracts or impedes the head referees’ responsibilities, the
referees may
determine that the lift is unacceptable, and be declared “no lift” by
the referees and
given three red lights.
5. The spacing of the hands shall not exceed 81cm, measured between the
forefingers.
The bar shall have circumferential machine markings or tape indicating
this
maximum grip allowance. If the lifter should use an offset or unequal
grip on the
bar, whereby one hand is placed outside the marking or tape, it is the
lifter’s
responsibility to explain this to the head referee, and allow
inspection of the intended
grip prior to making an attempt. If this is not done until the lifter
is on the platform
for an official attempt, any necessary explanation and/or measurements
will be done
on the lifter’s time for that attempt. The reverse or underhand grip is
permitted.
6. After receiving the bar at arms length, the lifter shall lower the
bar to the chest and
await the head referees’ signal.
7. The signal shall be an audible command “Press” and given as soon as
the bar is
motionless on the chest.
8. The lifter will be allowed only one commencement signal per attempt.
9. After the signal to commence the lift has been given, the bar is
pressed upward. The
bar shall not be allowed to sink into the chest or move downwards prior
to the
lifter’s attempt to press upward. The lifter will press the bar to
straight arm’s length
and hold motionless until the audible command “Rack” is given. Bar may
move
horizontally and may stop during the ascent, but may not move downward
towards
the chest.
Causes for Disqualification of a Bench
Press
1. Failure to observe the referee’s signals at the commencement or
completion of the
lift.
2. Any change in the elected lifting position or the raising of the
buttocks, or lateral
movement of the hands, during the lift proper (between the referee’s
signals). Any
excessive movement or change of contact of the feet during the lift
proper.
3. Bouncing the bar off the chest.
4. Allowing the bar to sink into the chest after receiving the
referee’s signal.
5. Pronounced uneven extension of the arms during or at the completion
of the lift. By
the judgment of the referees.
6. Any downward motion of the bar during the course of being pressed
out.
7. Contact with the bar by the spotters between the referee’s signals.
8. Any contact of the lifter’s shoes with the bench or its supports.
9. Deliberate contact between the bar and the bar rest uprights during
the lift to assist
the completion of the press.
10. It is the responsibility of the lifter to inform any personally
enlisted spotters to leave
the platform as soon as the bar is secured at arms length. Such
spotters shall not
return to the platform upon completion or failure of the attempt. It is
especially
important for a spotter providing a centre lift off to leave the
platform quickly so as
not to impair the head referee’s view. Failure of any personal spotters
to leave the
platform may cause disqualification of the lift.
Rules of the Deadlift
1. The bar must be laid horizontally in front of the lifter’s feet,
gripped with an optional
grip in both hands, and lifted until the lifter is standing erect. The
bar may stop but
there must be no downward motion of the bar.
2. The lifter shall face the front of the platform.
3. On completion of the lift, the knees shall be locked in a straight
position and the
lifter shall be standing erect.
4. The head referee’s signal shall consist of a downward movement of
the arm and the
audible command “Down”. The signal will not be given until the bar is
held
motionless and the lifter is in an apparent finished position.
5. Any raising of the bar or any deliberate attempt to do so will count
as an attempt.
Causes of Disqualification of a
Deadlift
1. Any downward motion of the bar before it reaches the final position.
2. Failure to stand erect.
3. Failure to lock the knees straight at the completion of the lift.
4. Supporting the bar on the thighs during the performance of the lift.
‘Supporting’ is
defined as a body position adopted by the lifter that could not be
maintained without
the counterbalance of the weight being lifted.
5. Movement of the feet laterally, backward or forward that would
constitute a step or
stumble.
6. Lowering the bar before receiving the head referee’s signal.
7. Allowing the bar to return to the platform without maintaining
control with both
hands.
TRAINING
Training schemes are probably the most debated thing in strength
sports. Especially powerlifting. Terms like Westside, Metal Militia,
Russian conjugate, Joe Average ect are thrown around. What does all
this mean? Well it would take years for me to explain all of the
systems in detail, so suffice it to say that the program that I follow
(and will lay out here) is a mix of many things. I use some Westside
methods in my Squat/DL training, and follow Metal Militia for the
bench. I also use some ideas from the Joe average system. We use kind
of a mutt program. I have tested out things that have worked, and I
have kept, and some things that haven’t worked so well, that I no
longer do.
Our basic plan allots a day to Squat, a day to Bench, a day to DL, and
a day for Shoulders and a little chest. This adds up to 4 days a week
which gives just enough time to recover.
Things to Remember before reading the routine:
1.) WE ARE NOT BODYBUILDERS.
I am aware that many of the techniques being described will not garner
you the biggest muscles possible. That is not the idea, the idea
is to lift the absolute maximal amount of weight. Something you
may have read in one of the Body Building mags (they are worthless by
the way) may in fact work well to help you achieve a larger more
muscular frame. However again that is not our goal.
2.) The things I am going to list are not law. There are infinite
possible routines, mine is just one that works well for me, and is
relatively simple so it is well suited for beginners.
3.) WE ARE NOT BODY BUILDERS.
4.) Specifically I will say don’t worry about form just move the
weight. Not everyone agrees with me on this, it is my
opinion. By cheating some while performing auxiliary exercises
you can move a greater volume of weight. This is our goal.
It is not to isolate muscle groups, except in a few isolated situations.
5.) POWERLIFTING HURTS. It is a fact of the sport.
Nothing we do is comfortable. Putting 600 pounds on your back
does not feel good (until it is over). Your body will hurt.
Putting on incredibly tight polyester sucks. But that is the
price you pay to be a competitive powerlifter. This is one that
will make or break you. I am not trying to scare anybody
away. I just want you all to be aware. It is the inner
fortitude to drive on through the pain and get it done that will not
only make you a better, stronger lifter, but probably a better person
to. Nick and Yuri can both attest to the fact that the first time
you put on a really tight squat suit, you don’t ever want to do it
again. But we do continue to do it. Maybe we are
masochists. He he.
6.) WE ARE NOT BODYBUILDERS.
So now that those things are clear, I will lay out the general training
plan that I have developed and follwed with success. The
reason I follow this, is because it works.
SUN BENCH
1.) WU then one max set of 5 raw
2.) SHIRT WU then hit 1-4 max sets of prescribed number
3.) BOARDS one set of 3 on 5,4,3 boards
4.) triceps (tri ext/JM press/DB P/skull crushers/overhead DB)
5.) Triceps
MONDAY Deadlift
1.) Deadlift-full gear 2-4 max sets (1 sumo, 1 conv)
2.) pin pulls-lowest pin reps same as DL
3.) good mornings
1 set wide for 8
1 set for 8 close
4.) Stiff legs (all variations)
5.) Decline ABS with bands
WED
1.) WU/ max set of 10 raw on bench with bands (bar weight to start) add
5-10 pounds every week
2.) CG Bench (no shirt)
3 board 1x5 (heavy bands)
4 board 1x5 (heavy bands)
5 board 1x5 (heavy bands)
3.) Pull-ups
4.) DB Inc 2x10
5.) shoulder rehab
FRIDAY SQUAT
1.) Box squat 2 sets super wide stance
2.) speed squats off box-(regular stance)2 set of 15 (bar weight is low
100’s with high band tension)
***WALKOUTS***725-825
3.) WSGM-1 set of 8
4.) CSGM-1 set of 8
5.) lunges walking down the hall/sumo pulls/pause squats/leg press/hack
squat/pull throughs/hip ab and ad doctors (pick one and do 2-4 sets)
6.) Declin ABS with bands
I elect to use this schedule because it gives me the most time between
squat and dead days. I never lift upper or lower body 2 days in a
row.
So this a basic template. Do we always follow it to the letter?
NO. We do what our bodies tell us. Some times less,
sometimes more. As far as reps are concerned, we generally warm
up, then do 3 working sets of varying reps. Usually 2 weeks of 5
reps, then a week of 2-3 reps, then back to 5 reps.
Week 1-3 sets of 5 reps
Week 2-3 sets of 5 reps
Week 3-3 sets of 2 reps
Repeat
The whole program really focuses on core strength, ie the many good
morning exercises coupled with heavy compound movements. The
stronger your back and abs are the more weight you will lift.
Now I know not all of you wish to just train to power lift. It is
ok with this program to just bench. You could follow the Sun and
wed workouts, and simply train your legs on mon, and your back on
fri. Of course, nothing will make you stronger quite like heavy
squats and deadlifts.
GEAR
So you now know what power lifting involves. The last major
component left is the gear. This is yet another hotly debated
topic. Should you be allowed to use things like squat suits, and
bench shirts? Well you can, and people do so that is how we
train.
THE BELT: This is the most important piece of gear you will ever
get. It should be the same thickness all the way around.
The bodybuilding style belts that are thin in front, and wide in back
do not work as well. The belt is probably the only piece of gear
that truly protects you more than anything else. However you do
get a “carryover” (able to lift more weight) from the belt.
It should be made of leather and be thick. There are many
different styles.
SQUAT:
The Suit- It is a wrestling
singlet style. It can be made up of polyester, denim, canvas, and
a number of other products. Which feds allow which material
varies. The suits can be of varying thickness as well. A
double ply suit is simply double the material thick. The idea
behind the suit is that it’s tightness which holds you upright, will
help you to “spring” out of the hole. (the hole is the bottom
phase of the squat when you are down all the way to the floor) I
have an INZER Double Ply HardCore and a Z-suit also from INZER.
The wraps- Knee wraps come in
varying size and color. They all serve the purpose to help you
lift more weight. Yes they protect your knees, but they also help
you lift more weight. The tighter you wrap them the more they
help. I have INZER z wraps.
Shoes- really any shoe is ok,
but a flat soled shoe is better. Meaning the more sole that
touches the ground the better supported you will be. I don’t
personally advocate wearing running shoes while squatting heavy, but
this is a point where not all agree with me. Standard Chuck
taylor (converse all star) shoes are cheap ones that work well. I
personally squat in Timberland work boots. I like the thick
leather and very hard sole. They also have a slight heel.
BENCH:
The Shirt- The bench shirt is
simply a very tight t-shirt made out of varying materials to include
all of the ones listed for the squat. The chest part of the shirt
is made small so that when you bring the weight down it stretches
causing resistance and helping to lift more weight. The shirt
also helps to protect your shoulders. There a bunch of different
types of shirts that you can buy. If you are thinking of getting
one or are just curious, drop me a line. They range in price from
48dollars, to 150dollars.
Things that are also worn in the bench include a belt whether it be a
power belt or just a workbelt to help hold the shirt in place.
Also most lifters elect to wear wrist wraps. These can be found
in many different colors and variations.
DEADLIFT:
The Suit- The deadlift suit is
the same as the squat suit. You don’t wear any wraps on your
knees to deadlift. That’s the beauty of it, there isn’t allot of
gear to help you. Just you and the weight. Either you lift
it or you don’t.
So you are wondering, how much do those things help you?
Allot. I would say I get around a 120lb carryover from my
suit/wraps/belt in the squat. Maybe 20-150lbs out of bench shirts
depending on type. 20-50 pounds at most out of a suit for
deadlift.