Powerlifting is a structured, objective test of full-body strength. It consists of three competition lifts: the squat, bench press, and deadlift. Success in the sport requires not only force production, but technical consistency, strategic execution, and long-term planning. This article outlines the fundamental elements of powerlifting - from movement standards to scoring - and introduces the framework used by the International Powerlifting Federation (IPF), the sport’s most widely recognised governing body.
Each lift in powerlifting is judged against strict technical standards. Lifters have three attempts at each lift, and their best successful attempt in each discipline contributes to their competition total.
The squat begins with the barbell placed across the upper back. After unracking and receiving the “squat” command, the lifter must descend until the hip crease drops clearly below the top of the knee. They must then stand up under control and wait for the “rack” command. The lift demands leg strength, stability, and control under load.
In the bench press, the lifter lowers the bar after receiving the "start" command to the chest and must pause motionless until given the “press” command. The lift is completed with full elbow lockout and a final “rack” command. Judges watch for body contact with the bench, foot contact with the ground, and no downward movement on the concentric.
The deadlift starts with the barbell on the floor and ends in a fully upright lockout with hips and knees extended and shoulders back. The lifter must hold the lockout position until receiving the “down” signal. Both conventional and sumo stances are allowed. This lift tests total-body strength, particularly the posterior chain.
Each lifter’s total is calculated by adding the heaviest successful attempt from the squat, bench press, and deadlift. Lifters compete in divisions based on gender, age, and bodyweight. In some events, rankings are also determined using IPF Points or other formulae, which allow fair comparison across weight classes by factoring in bodyweight.
Attempt selection is a key part of meet-day strategy. Lifters must open with a weight they can confidently make, then build toward a maximal attempt while managing technical standards and competition pressure. A well-executed attempt strategy often makes the difference between placing on the podium or missing out entirely.
The International Powerlifting Federation (IPF) is the leading body for tested powerlifting worldwide. It enforces consistent rules for lift execution, equipment standards, and officiating across all affiliated federations. Competing under IPF rules ensures a fair playing field and a clear development path from local meets to international competition.
In New Zealand, the IPF-affiliated national body is NZPF, which runs regional, national, and international qualifier events throughout the year.
Powerlifting is more than lifting heavy weights. It’s a sport built on discipline, consistency, and measurable progression. It teaches lifters how to train with purpose, move with intent, and focus on long-term development rather than quick fixes.
Even for those who don’t compete, training within a powerlifting framework can improve strength, movement quality, and resilience under pressure.
Understanding the structure and standards of powerlifting gives lifters a clearer path to improvement. Whether your goal is stepping onto the platform or refining your training approach, mastering the fundamentals of the sport will help you build strength that lasts.
