The Basics of Powerlifting and A Look at the "Extremes"
by Jon Davidson

Powerlifting is a strength sport, distinct from bodybuilding, using substantially different techniques and engendering a completely different culture. It develops strength that has much carryover into athletic endeavors and also is a good promoter of mens and womens health. Competitions consist of three events: the squat, the bench press, and the dead lift (in that order). In the squat, the competitor squats down with thighs parallel with a barbell held on the shoulders. The bench press is, as the name implies, pushing a barbell upward while lying on a bench, and the deadlift involves lifting a barbell from the floor.

Competitors of the same gender, age, and weight class are given three to four attempts per event depending on their standing and the organization in which they are lifting. The best valid lift is counted toward the total for the competition. If two competitors tie, the lighter of the two is ranked highest.

Training Methods

There is tremendous controversy about the best way to train for powerlifting. For beginners, a reliance on the basic principle that you get stronger by lifting heavier weights is generally prudent. Well-designed programs build advances into a progression of cycles, normally one to two weeks in duration. The advances can be accomplished by the addition of either more reps or greater weight. A 5x5 program is as reasonable as any. Pick a beginning weight, doing five sets of five and adding five to 10 pounds per cycle.

Extreme Powerlifting

The current records in extreme powerlifting for the squat alone range from 1,250 lbs. for men to 854.3 lbs. for Becca Swanson (the first woman to squat 700 pounds and the first to squat more than 800.) These athletes don't train in "prudent" or "normal" ways, because they are seeking to achieve levels far and above what the average powerlifter can hope to accomplish.

Theories abound about methods to reach the body's strength potential by overcoming mental and physical limitations. Specialists in the bench press, for instance, will be drawn to techniques that emphasize the anterior deltoids, triceps, and pectorals/serratus. They will minutely time stretches to prime the muscles for maximum performance and focus on the stability of their bodies in the bench "ready" position. "Explosive" techniques may be employed, like throwing a barbell in the air and catching it or exploding down into a push-up.

Anyone interested in pursuing extreme powerlifting should become fully conversant in the culture of the sport and the fundamentals of the required body conditioning. Weeding out the junk "science" and finding a program that works for your body isn't easy and will require fine-tuning over time. Working with a qualified trainer is a must at this level as are qualities of dedication and self-discipline. "Extreme" sports require "extreme" dedication, but the delivery in "extreme" accomplishment is more than worth it for those with the heart of a true competitor.