The three lifts
This is a plain-English guide. The official IPF Technical Rules are the final word.
Powerlifting is a strength sport. You try to lift as much as you can in three lifts. Your best lift in each one adds up to your total.
The three lifts
Everyone does the same three lifts, always in this order:
- Squat. You hold the bar across your shoulders, sit down until your hips drop below your knees, then stand back up.
- Bench press. You lie on a bench, lower the bar to your chest, hold it still, then push it back up.
- Deadlift. You lift the bar from the floor until you are standing up straight.
Your total
You get three attempts at each lift. Your best good lift in each one is added together to make your total. The highest total in your category wins.
How ties are broken
If two lifters get the same total, the lighter lifter is placed higher. If they also weigh the same, the one who reached the total first is placed higher.
Who can compete
Men and women compete in separate categories. Categories are also split by bodyweight and age. The same rules apply everywhere, from a local club competition to the World Championships.