In recent years, powerlifting has undergone a remarkable transformation, evolving from an underground pursuit into a mainstream strength sport that attracts athletes from all walks of life. Open powerlifting, in particular, has emerged as one of the most accessible and pure expressions of strength training. Let's dive deep into what makes this sport special and how you can become part of this growing community.
Understanding Open Powerlifting
At its core, open powerlifting is beautifully simple: it tests athletes’ strength across three fundamental lifts - the squat, bench presses, and deadlift. Unlike “equipped” divisions that utilise specialised gear such as squat suits or bench shirts, open (or “raw”) powerlifting strips away the complexity, allowing only basic supportive equipment like belts, knee sleeves, and wrist wraps.
This minimalist approach does more than just lower the barrier to entry - it creates a level playing field where pure strength and technique reign supreme. Whether you’re a CrossFit enthusiast, bodybuilder, or someone who simply loves lifting heavy, open powerlifting offers a clear path to test and showcase your strength.
The Growing Appeal of Open Powerlifting
The sport's surge in popularity isn't accidental. Several factors have contributed to its rise:
Social media has played a pivotal role, with platforms like Instagram and TikTok becoming hubs for sharing training progress and competition highlights. The quantifiable nature of powerlifting - where progress is measured in pounds and kilos rather than subjective metrics - resonates particularly well with younger athletes who appreciate clear markers of improvement.
The inclusive nature of the sport has also been crucial to its growth. Open powerlifting welcomes athletes of all backgrounds, with divisions accommodating various age groups, weight classes, and skill levels. The sport has seen particularly impressive growth in women's participation, reflecting its broad appeal across gender lines.
Essential Powerlifting Equipment and Gear
While open powerlifting emphasises minimalism, certain equipment is crucial for both safety and performance: the lifting belt is important in both equipped and unequipped powerlifting, enhancing performance in the former and ensuring safety and injury prevention in the latter.
The Powerlifting Belt
A powerlifting belt is perhaps the most important piece of equipment you'll invest in. Here's what you need to know:
- Standard specifications require a 4-inch width and uniform thickness
- Maximum thickness allowed is 13mm under IPF standards
- Primary purpose: enhances core stability and reduces spinal stress
- Best used for lifts exceeding 85% of your one-rep maximum
Powerlifting Training Principles
Powerlifting training is a blend of art and science, requiring a strategic approach to maximise strength gains and performance. Here are the key principles to guide your training journey:
- Progressive Overload: This is the cornerstone of powerlifting training. By gradually increasing the weight lifted over time, you continuously challenge your muscles, promoting strength and hypertrophy. Whether you’re adding a few pounds to your squat or pushing for a new personal best in the bench press discipline, progressive overload ensures steady progress.
- Periodisation: Effective training is not a straight line but a series of phases. Periodization involves dividing your training year into specific periods, each focusing on different aspects such as strength, hypertrophy, or technique. This structured approach helps prevent plateaus and keeps your training fresh and effective.
- Specificity: To excel in powerlifting, you must train specifically for the three core lifts: squat, bench press, and deadlift. This means dedicating time to develop strength, power, and technique in each lift. Tailoring your training to these movements ensures you’re prepared for the demands of competition.
- Consistency: Success in powerlifting comes from regular and consistent training. It’s not about one-off heroic efforts but about showing up, putting in the work, and gradually building your strength and technique over time. Consistency is key to long-term progress.
- Recovery: Training hard is important, but so is allowing your body to recover. Adequate rest between sessions is crucial for muscle repair and growth. Incorporate rest days, prioritize sleep, and consider active recovery techniques to keep your body in peak condition.
By adhering to these principles, you can create a balanced and effective powerlifting training program that sets you up for success in both training and competition.
Competition Structure and Rules
The Three Core Lifts: Bench Press Discipline
- Squat
- Must achieve proper depth (hip crease below knee level)
- Follow commands: "Squat" and "Rack"
- Complete with full hip and knee extension
- Bench Press
- Pause the bar on chest until receiving the "Press" command
- Maintain flat foot position throughout the lift
- Complete with locked elbows and control
- Deadlift
- Clean pull from floor to lockout
- No hitching (using thighs to bounce the bar)
- Complete with hips and knees locked, shoulders back
Raw Powerlifting Competition Format
Most meets follow a structured format:
- Weigh-ins (typically 1-2 hours before competition)
- Rules briefing and flight assignments
- Three attempts at each lift
- Awards ceremony
Powerlifting equipment, such as lifting suits, belts, wrist wraps, and knee wraps, is crucial in both equipped and unequipped categories, as it supports different lifting styles and enhances performance.
Classes and Categories
Powerlifting competitions are designed to be inclusive, offering various classes and categories to ensure fair competition. Here’s a breakdown of the most common divisions:
- Weight Classes: Competitors are divided into specific weight ranges to ensure fair competition. Common weight classes include 52kg, 59kg, 67kg, and so on. This allows athletes to compete against others of similar body weight, making the competition more equitable.
- Age Categories: Powerlifting is a sport for all ages. Competitions typically have junior, senior, and master categories, each with specific age ranges. This ensures that lifters compete against others in their age group, providing a level playing field.
- Sex Categories: Competitions are divided into men’s and women’s categories, recognising the physiological differences between sexes. This division ensures fair and competitive matchups.
- Equipped and Unequipped Categories: Powerlifting competitions often have separate divisions for equipped and unequipped (raw) lifters. Equipped categories allow the use of specialized gear like squat suits and bench shirts, while unequipped categories focus on minimal supportive equipment like lifting belts, knee wraps, and wrist wraps.
Understanding these classes and categories helps you find the right competition for your level and ensures you’re competing on a fair and equal footing.
Getting Started in Competition
Choosing Your Powerlifting Federation
Several organisations oversee powerlifting competitions:
- International Powerlifting Federation (IPF)
- USA Powerlifting (USAPL)
- Various regional and local organisations
The European Powerlifting Federation is also a significant organisation in the powerlifting community, known for its historical governance and affiliation with the International Powerlifting Federation.
Research each federation’s rules, event calendar, and location accessibility to find the best fit for your goals.
Training for Competition
A successful competition journey requires structured preparation:
- Focus on technique first
- Follow a progressive training program
- Practice competition commands
- Peak appropriately (typically 12 weeks of specific preparation)
- Maintain weight class considerations
Diverse training methods are crucial in structured preparation as they enhance individual performance and foster collaboration and camaraderie among lifters.
Mental Preparation and Mindset
Success in powerlifting isn’t just about physical strength; it’s also about mental fortitude. Here are some key aspects of mental preparation and mindset that can elevate your performance:
- Goal Setting: Setting specific, measurable, and achievable goals is crucial. Whether it’s hitting a new personal best or qualifying for a major competition, clear goals provide direction and motivation. Break down your long-term goals into smaller, manageable milestones to keep yourself on track.
- Visualisation: Mental imagery can be a powerful tool. Visualise yourself successfully completing lifts, standing on the podium, or achieving your goals. This practice builds confidence and prepares your mind for success.
- Positive Self-Talk: The way you talk to yourself matters. Use positive affirmations and self-talk to build confidence and motivation. Replace negative thoughts with empowering statements to maintain a positive mindset.
- Focus and Concentration: Powerlifting requires intense focus and concentration, especially during competition. Develop routines and techniques to help you stay focused, such as deep breathing exercises or pre-lift rituals.
- Resilience: Setbacks and failures are part of the journey. Developing resilience means learning to bounce back from these challenges stronger and more determined. Embrace failures as learning opportunities and keep pushing forward.
By cultivating a strong mental game, you can enhance your physical performance and achieve greater success in powerlifting. Remember, the mind and body work together to lift those heavy weights.
With these new sections, the article now provides a comprehensive guide to open powerlifting, covering everything from training principles and competition structure to mental preparation and community support. Whether you’re a novice lifter or an experienced competitor, this guide offers valuable insights to help you succeed in the sport.
Finding Competitions
Several resources can help you locate upcoming meets:
- Federation websites
- Powerlifting Watch (global meet calendar)
- Open Powerlifting Database
- Local gym notice boards
- Social media groups and forums
The Community Aspect
One of open powerlifting’s greatest strengths is its community. The sport fosters a unique environment where:
- Experienced lifters often mentor newcomers
- Competitors support and encourage each other
- Knowledge and techniques are freely shared
- Progress is celebrated collectively
Athletes with various physical disabilities, including spinal cord injuries, can compete in powerlifting, highlighting the sport's inclusivity and adaptive nature.
Conclusion
Open powerlifting offers a unique combination of accessibility, measurable progress, and community support. Whether your goal is to compete at an elite level or simply challenge yourself in a supportive environment, the sport provides a clear path forward. The raw, stripped-down nature of open powerlifting speaks to those who value authentic strength development and technical mastery.
As the sport continues to grow, it maintains its core values of inclusivity, technical excellence, and community support. Whether you're taking your first steps into the world of strength training or looking to test your limits in competition, open powerlifting welcomes you to join its ranks.
Remember the words of Arnold Schwarzenegger: "Strength does not come from winning. Your struggles develop your strengths." In open powerlifting, every training session and competition attempt is an opportunity to prove this truth.
Ready to start your powerlifting journey? Check your local federations for upcoming meets, connect with experienced lifters, and begin your path to strength excellence.
