Have you ever heard of powerlifting? In Indonesia, this sport is commonly referred to as powerlifting where the main focus is on three main movements: squat, bench press, and deadlift.
The goal is to lift as much weight as possible in one rep for each movement. Unlike bodybuilding which emphasizes muscle aesthetics, powerlifting focuses more on pure strength.
What is Powerlifting
Powerlifting is a competitive sport that tests maximal strength in three basic movements: squat, bench press, and deadlift.
Each athlete is given three chances to lift the maximum weight in each movement, and the total of the best force from each movement is used to determine the winner. The sport requires proper technique, muscle strength, and mental toughness.
Fun fact “The deadlift world record is currently held by Hafthor Bjornsson” (yes, “The Mountain” from Game of Thrones) at 501 kg!
Powerlifting vs Bodybulding Difference
Many people often mistake powerlifting with bodybuilding. In fact, the two are different!
Different goals
- Powerlifting: Focus on strength and total weight that can be lifted.
- Bodybuilding: Focuses on physical appearance, including muscle size and definition
Different shapes
- Powerlifting: Focuses on three main movements (squat, bench press, deadlift).
- Bodybuilding: Involves various exercises to shape and define muscles throughout the body.
Basic Powerlifting Moves: Easy-to-Difficult
Powerlifting’s main goal is to lift as much weight as possible with specific movement techniques.
Powerlifting exercises usually focus on proper bench press, deadlift, and squat movements. Well, quoting the International Powerlifting League, here’s a guide to doing heavy lifting movements.
- Bench Press:
- Lie on a bench with your feet on the floor.
- Hold the barbell with your hands shoulder-width apart.
- Lift the barbell off the rack, lower it to your chest, and then push it back to the starting position..
- Squats:
- Stand with feet shoulder-width apart, barbell on back shoulder.
- Bend your knees and lower your body like a squat, then return to the starting position.
- Deadlift:
- Stand with feet hip-width apart, barbell in front of feet.
- Bend your knees, grasp the barbell, lift with a straight back to stand upright.
Powerlifting Benefits that Make You More Excited
- Increases muscle strength (obviously!)
- Strengthens bones (bye bye osteoporosis!)
- Burns fat (who says lifting weights doesn’t burn calories?)
- Boosts metabolism (eat a lot? No problem!)
- Boost mental health (stress gone, muscles coming)
Tips to Start Powerlifting for Beginners
- Start slowly: Rome wasn’t built in a day, strong muscles take time too.
- Learn the right technique: Form is everything, don’t be shy to ask a trainer for help.
- Be consistent: Exercise regularly, but don’t forget to rest.
- Eat well: Protein is your best friend now!
- Safety first: Always use safety equipment such as belts and wraps.
Powerlifting Facts
- Powerlifting has been around since the 1960s.
- There are equipped (wearing special clothes) and raw (without the help of equipment) categories.
- Powerlifting competitions can be participated in by all ages, from teenagers to 70+!
Let’s Start Powerlifting!
Powerlifting is not just about lifting heavy weights. It’s a way to improve your strength, health, and overall fitness. By following the right guidelines and consistent practice, you can experience the maximum benefits of this sport.
So, how about it? Interested in trying powerlifting? Remember, everyone starts from zero. Don’t be afraid to start just because you feel “not strong enough”. In fact, with powerlifting, you can find strength that you didn’t realize all this time!
So, when do you want to start lifting weights? Come visit Grand Focus Fit or Focus Fit and start your powerlifting journey! Who knows, you could become Indonesia’s mainstay lifter in the future. Cheer up!
