What are the Main Lifts in Powerlifting?
Powerlifting is a strength sport that focuses on three main lifts which are designed to measure maximal strength. These lifts are:
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Squat
The squat is a foundational movement in powerlifting. It involves descending into a crouched position and then standing back up while holding a barbell across the upper back. This lift primarily targets the quadriceps, hamstrings, and glutes.
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Bench Press
The bench press is performed while lying flat on a bench. The lifter lowers a barbell to their chest and then presses it back upward. This lift focuses on the pectoral muscles, triceps, and shoulders, making it a key component of upper body strength.
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Deadlift
The deadlift requires the lifter to lift a barbell from the ground to hip level in one continuous motion. This lift engages multiple muscle groups, including the back, legs, and core, and is often considered one of the most demanding lifts in strength training.
In powerlifting competitions, athletes perform each lift in a specific format, competing for the highest total weight across all three lifts. Mastery of these movements is essential for success in the sport.