Iron Library
Iron Library
What is Powerlifting?
Powerlifting is a strength sport built around three barbell lifts: the squat, bench press, and deadlift. In competition, each lifter gets three attempts at every lift, and their best successful attempt in each is added together to form a "total." The highest total in a given weight class and division wins.
Athletes compete across a range of weight classes and age categories, and meets are run by federations - such as the IPF, USAPL, and USPA - each with its own rules on permitted equipment, judging standards, and drug testing. Competition is also divided into raw and equipped divisions, depending on whether supportive gear like squat suits and bench shirts is allowed. Despite those differences, the running order is the same the world over: squat first, then bench press, then deadlift.
The Three Lifts
Squat 
The squat opens every meet. The lifter unracks a loaded barbell across the upper back, descends until the hip crease drops below the top of the knee, then stands all the way back up to lockout - judges watch for that depth on every attempt. It's a brutal test of lower-body and trunk strength, with the quads, glutes, hips, and the entire spinal column working together under heavy load.
Bench Press
In the bench press, the lifter lies back on a flat bench, takes the barbell at arm's length, lowers it under control to the chest, pauses motionless for the judge's press command, then drives it back to full lockout. Rules require the feet to stay flat and the buttocks to remain in contact with the bench throughout. It rewards raw upper-body pressing power and tight, stable technique, driving primarily the chest, shoulders, and triceps.
Deadlift
The deadlift closes the meet, and it's the rawest test of strength in the sport: pull a barbell from a dead stop on the floor to a standing position with the shoulders back and the hips and knees locked out. There's no eccentric to rebound from - just the lifter against the bar. It demands full-body strength through the back, hips, legs, and grip.
Featured Powerlifters
Ed Coan
Widely regarded as the greatest powerlifter of all time, Ed Coan set more than 70 world records across multiple weight classes during his career. Pound for pound, his lifts remain some of the most impressive ever recorded, and his approach to programming and technique is still studied by lifters and coaches decades later.
Andy Bolton
Andy Bolton made history as the first person to deadlift over 1,000 pounds (1,003 lb / 455 kg) in competition - a barrier once thought impossible. A multiple-time world champion, the British powerlifter built his reputation on monstrous pulling strength and all-around dominance across the squat, bench, and deadlift.
Featured Powerlifting Programs
“Next Level” Linear Progression Strength Program (Brian Alsruhe)
- 4 weeks
- Intermediate
- All main lifts
10 Week Off Season Deadlift Program
- 10 weeks
- Advanced
- Deadlift-focused
10 Week Powerlifting Program (RPE, Meet Prep)
- 10 weeks
- Intermediate
- All main lifts
10 Week Powerlifting Program [Brazos Valley Barbell]
- 10 weeks
- Intermediate–Advanced
- All main lifts
10 Week PRS Beginner Powerlifting Program
- 2 weeks
- Beginner
- All main lifts
12 Week Bench Press Peaking Program
- 12 weeks
- Intermediate–Advanced
- Bench-focused