With this web page, I would like to introduce and generate interest in the sport of powerlifting.

Powerlifting: What does it mean?

Powerlifting is a competitive sport of the strength events and consists of the three disciplines, the squat (SQ), the benchpress (BP) and the deadlift (DL). The three exercises are executed in this order during competitions using a long dumbell. Currently, powerlifting is not an olympic discipline, as is weightlifting.
The three exercises

To complete the squat, the practitioner takes the bar from the holdings of the squat rack, places it behind his neck and lifts his elbows to the back. The bar is situated on his shoulders without support, only held by his hands. Then the practitioner take some steps back and stands with his feet apart. With the weight on his back, he tightens his stomach, bends his knees and continues the squat without arching his back until the surface of his thighs near the hip joint is situated deeper than the top of his knee. After this he returns back to the starting position, pushing himself up by means of his heels.

The benchpress is the mostly wellknown exercise in the fitness centers. The practitioner lies with his back on the benchpress rack, his shoulders and bottom in contact with the bench. He pushes his feet against the floor and makes a backbend. After this, he takes the bar from the holdings of the benchpress rack, grips the bar and descends the weight to his chest. When the weight has arrived at its deepest position on his chest, he stops for a second (!) before pushing it up again - if possible very quickly - to the starting position.

The practitioner does the deadlift by placing the bar horizontally before himself on the floor. He stands in front of the bar, bends his knees and picks it using a cross grip. After this, he pulls the weight up, pushing himself up with the chest expanded, stomach tight and without arching his back by means of his heels and straightens up. His legs are stable in the end position and his shoulders are pushed back. There are two different powerlifting methods. The traditional method (where the hands take the bar outside of the legs) and the sumo method (where the hands take the bar within the legs). For this exercise you need a powerful grip.


I will explain in detail the benchpress, the most popular exercise of the three.
What do I need for it?
1, A benchpress rack (if possible a benchpress rack for competition).

2, An Olympic bar (weight without weights = 20 kg).

3, Various weights
(Weights for competition are colour coded: green = 10 kg, yellow = 15 kg, blue = 20 kg, red = 25 kg,
green = 50 kg; 50 mm in diameter).

4, Safety holdings, to prevent the weights from slipping off the bar.


5, Sportswear or an one-piece tricot, a t-shirt for the competition and sport shoes with solid heels

(professionals use bench press shirts)

6, A weight-lifting belt (it makes sense to use it, when you lift more than 1 1/2 of the weight of your body)

7, Tape to protect your wrists.



8, A partner/spotter, who helps you, when you are training with heavy weights.

9, And women need above all a solid muscle power and a lot of paaatience, because nature favored men with the advantage of power. This is due to the fact that the masculine hormone testosterone is connected to physical power. Putting power in relation to body weight, as it is done for the competition score, some of the masculine performances are less impressive. For example, a man weighting 80kg lifts 80 kg and a woman weighing 60 kg lifts 60 kg. In this case, both achieve the same level of performance.


Rules and competitions
During a competition, the three exercises are executed in the following series: squat, benchpress and deadlift.

For each discipline the competitor has three attempts, only the score of the best is counted. The total of them is the competition result. The competitors are divided in weight and age classes. After being weighted, the competitor signals his starting weight for each discipline. If he is not able to hold it, regardless which discipline, he is disqualified. The weight can only be increased, never reduced. For this reason, you must carefully consider your starting weight and how you will increase it, so that you will be able to complete all three attempts, the third attempt being the most painfull.

Each discipline has to be executed according strict rules. Three referees observe exactly if the rules are respected, but also a score of 2:1 is valid.

Now I will illustrate the strict competition regulations using the benchpress as an example: Only after the start command from the chief referee, may the competitior begin his lifting attempt. The practitioner takes the bar with a grip that allows thumb and fingers to surround the bar (training gloves are not allowed). The width of the grip for the bar is at its maximum 81 cm. The shoulders and the bottom of the practitioner have to stay in contact with the bench and his soles in contact with the floor during the exercise. It is forbidden that his feet touch the bench. The weight has to be moved down to his chest and to be held at its deepest position for a visible break (1 second) without movement. After this, the bar is pushed up by straightening both arms at the same time. Once the bar has reached its ending position and the put back command has been given the bar is put back on the holdings of the benchpress rack. The required sportswear is an one-piece tricot and a t-shirt.

Competitions for the three disciplines take place on regional and international levels. Competitions for one discipline, for example the benchpress, are also held.


How to learn powerlifting?

You can train for powerlifting in every fitness center that has a benchpress, a squat rack and an olympic bar. If you have never trained in a fitness center, it is necessary above all that you strenghten your entire body by means of dumbell and fitness training. For doing powerlifting, it is very important to learn the correct technique before you start to use a lot of weight, otherwise you risk injury.



     Why powerlifting?
  • Powerlifting makes simply fun!
  • Powerlifting gives you a pure power and consequently self-confidence.
  • Powerlifting provides relaxation, you will easily forget your daily stress.
  • Powerlifting strengthens and forms your entire body in an ideal manner. Everyone who has problems with his build no longer needs annoying workout programs for his stomach, legs and bottom.
  • Powerlifting gives you well defined muscles and it doesn't matter what fashion magazines sugggest, the well-trained muscular body of a woman looks very pretty.
  • Powerlifting is not dependent on your age. You can do this sport at every age and take part in competitions. Powerlifting is even anti-aging, because it prevents osteoporosis.
  • Powerlifting is not annoying like some fitness training programs, because there is always a goal - the goal to lift the next weight level.


 A short history of powerlifting

Powerlifting is a serious sport which has his origins in the fitness movement, specially in the weightlifting  and comes from the US. Already in the 70's the International Powerlifting Federation (IPF) has been founded, which still exists today. In Germany, powerlifting was recognized as a competitive sport in the beginning of the 80's. In 1982, powerlifting was integrated in the National Federation of German Weightlifters (BVDG). For detailed information, have a look at the web page of the National Federation of German Powerlifters (BVDK).


  Special links:
     Powerlifting federations and special web pages for powerlifting:
     Powerlifting clubs:
  • Vereinsfinder (List of powerlifting clubs in Germany)
  • (Norwegian powerlifting club showing training videos, follow the link: Temasider -> Utdanning)
     Competition rules (in german):
     Powerlifting equipment:
     Literature about powerlifting, hints for the powerlifting training:
     Anti doping:
  • (Information about anti doping of the biochemical institute of Cologne)



Whoever has interest in powerlifting, can send me an e-mail: