Powerlifting vs. Weightlifting: What’s the Difference?

Powerlifting is a strength sport in which athletes compete to see who can lift as much weight as possible for one rep. Athletes, divided by gender and then by weight and age, compete in the squat, bench press, and deadlift, with three attempts to reach their maximum weight or one-rep max. A powerlifting total is determined by adding an athlete’s heaviest squat, bench press, and deadlift. Worldwide, there are multiple governing powerlifting federations, such as the International Powerlifting Federation (IPF) which includes USA Powerlifting (USAPL).

The point of this strength sport is to find out how strong you are, so the basics of these power lifts are relatively simple. Here are four tips to keep in mind as you begin your powerlifting training journey:

1. 1. Coordination: The goal of powerlifting is to recruit as much musculature as possible to perform the move, rather than isolating an individual muscle group. Work to coordinate your actions to utilize all contributing muscle groups to produce as much force as possible.
2. 2. Range of motion: Aiming to reduce the range of motion means the barbell needs to travel less, meaning less work is required to accomplish the task at hand. Powerlifters use techniques like the bench press arch or the sumo deadlift to limit how far the barbell has to travel.
3. 3. Raw versus equipped: Raw powerlifting, what most powerlifters do, involves wearing minimal equipment during competition. Attire may include knee sleeves, a belt, wrist wraps, and a singlet. With equipped powerlifting, a more advanced style of lifting, athletes wear reinforced suits. These suits can add 40 and 220 pounds of weight and support the joints and muscles more than a simple singlet.
4. 4. Safety: Due to the sheer amount of weight, safety is always at the top of a powerlifter’s mind. Keep your back straight during a deadlift, sustain an even bench press, and maintain a good squat position.

Weightlifting is a technical strength and power competitive sport that’s the only barbell sport in the Olympic program. Weightlifting is also known as Olympic-style weightlifting, Olympic weightlifting, or simply Olympic lifting. Weightlifting consists of two competition lifts: the snatch and the clean and jerk. In addition to strength, this sport also requires coordination, flexibility, balance, and speed.

In competition, Olympic weightlifters are divided by gender and weight class. Athletes have three attempts at each lift, with their total score being a combination of their best snatch and their best clean and jerk. An Olympic weightlifter must execute a proper lift by demonstrating control and bar stability and waiting until the referee gives a signal to lower the weight. If not properly executed, the referee will deem it a failed attempt by issuing a “no lift” ruling. If a lifter fails to complete one good lift in either snatch or clean and jerk, they receive a zero total result, also called a “bomb out.”

These Olympic lifts are highly technical and require mobility and coordination. Mastering the technique and easing into these moves will help you lower your risk of injury and avoid frustration:

1. 1. Snatch: The snatch, considered the most challenging of the two lifts, requires an athlete to lift the barbell from the floor to above their head in a single, fluid motion, keeping their arms straight and locked when the weight is received overhead. To execute this move, the lifter will start by lifting the barbell using their legs and hips before quickly pulling their body down and under the barbell once it reaches chest level. With the weight lifted and under control, the athlete then stands up.
2. 2. Clean and jerk: This two-step lift starts with the barbell at rest on the floor. The athlete then uses their legs to pull the weight up to their shoulders in one motion, receiving the weight in a squat position before standing upright (the “clean”). The second half of the lift has the athlete raising the bar overhead, with their arms fully extended and elbows locked. To accomplish this (the “jerk”), the athlete, with the bar on their shoulders, dips slightly before driving the weight forcefully upwards, receiving the weight with either one foot forward and one foot back or both feet out to the side to maintain balance. Once under control, the feet are brought back in line as the athlete reaches their final position.

Weightlifting and powerlifting are two distinct sports that may seem similar to other programs aimed at helping you build strength, like bodybuilding. Here are four key differences between the competition sports:

1. 1. Competition lifts: While weightlifting uses overhead movements, like the snatch and clean and jerk, none of the powerlifting’s moves are vertically overhead.
2. 2. Modes of exercise: Powerlifters rely primarily on strength, and weightlifters must balance strength, speed, and flexibility for their explosive power.
3. 3. Speed of execution: Powerlifting is done slower, resulting in fewer misses than in the quicker-paced weightlifting. For weightlifting, the lift will fail if the lifter does not open joints in the correct sequence. Alternatively, powerlifting’s slower tempo gives athletes a chance to correct.
4. 4. Power generated: Contrary to the names, weightlifting produces more force (or power per kilogram of bodyweight) than powerlifting. Weightlifting engages multiple muscle groups in the upper and lower body, which increases power generation.

Bodybuilding is often compared to weightlifting and powerlifting, though it differs because bodybuilder competitions focus on a competitor’s overall physical appearance. This sport is about building muscle, maximizing muscle mass and muscle growth, and reducing body fat. Bodybuilders may incorporate hypertrophy—muscle fiber enlargement for muscle growth—as part of their training, alongside fat loss. A bodybuilder’s full body dictates the score in the competition, including muscle size, symmetry, and definition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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