Weightlifting or powerlifting what to choose. Powerlifting or weightlifting

Several sports involve lifting heavy objects, including competitions strong people, highland games, olympic weightlifting and powerlifting. At first glance, these sports may seem very similar, but in fact, weightlifting and powerlifting are very different, and strongman competitions take elements from both. Each of these strength sports places very different demands on competitors.

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Contested lifts

The Olympic lift involves two lifts, both of which involve heavy weight off the floor and lifting it overhead. A clean snatch is a two-section lift in which the weight is taken from floor height to shoulder height and then pushed up. The trick is a one-section lift that involves transferring weight from the floor to the top layer in one movement.

In contrast, powerlifting consists of three lifts; squats, bench press and deadlifts. In squats, participants rest with a heavy barbell on their shoulders, bend their legs until their knees are bent to 90 degrees, and then stand back. The bench press is performed on your back, with the drum lowered to your chest and pressed against arm length, while the deadlift involves taking the bar off the floor and straightening your arms, raising it so that you are standing perfectly upright.

Morphology

The requirements of powerlifting and weightlifting require and develop different body shapes - morphology.

Powerlifters tend to be very muscular with moderate to high level fat. They typically have a short torso in relation to leg length, allowing them to lift larger weights in squats and lift events. Powerlifters are generally not known for their flexibility as powerlifting events use very short ranges.

Olympic weightlifters tend to be less massive than powerlfiters and tend to be more compact. Successful weightlifters tend to have longer torsos relative to leg length and are very flexible.

Travel speed

In powerlifting, the bar never moves very far or very fast. The scale as a whole is so large that, despite the best efforts of the lifter, the speed of the bar is very slow. In contrast, weightlifting is an explosive and fast sport. The lifts are trying to speed up the movement of the bar to top speed and use momentum to get the weight from the floor to the shoulders or overhead. This means that, contrary to the names of the respective sports, Olympic weightlifting results in a much higher degree of energy production than powerlifting, which is less of a test of strength and more of a test of pure strength.

Personal Equipment

The sport of weightlifting allows very little lift equipment in the way. Weightlifters may wear a back support belt, knee pads, and wrist pads, but no support equipment is allowed in addition to their lifting suit and boots. Powerlifting is often done with support gear that includes fitted squat suits, shirt presses, suits, and elastic underpants pull-ups. All of this equipment is designed to help competitors lift heavy loads. Some powerlifting federations do not allow assist gear and their competitions are labeled "raw", while others allow a full range of assist gear to be worn.

In the section on the question What is the difference between Weightlifting and Powerlifting? Who is stronger weightlifter or powerlifter? given by the author conscience the best answer is I think both are strong in their own way, but still, I think lifters devote more time to power training, while heavyweights. athletes, the main part of training goes to honing technique and technical and tactical work. For lifters, it is the maximum strength that is well developed, but for the heavy ones. athletes explosive and speed-strength power

Answer from retrospective[newbie]
absolutely different goals, but the fact that they are strong is for sure, I’ve been doing this myself, and for a long time ...

Answer from European[expert]
Powerlifting (English powerlifting; power - strength + lift - lift) is a power sport, the essence of which is to overcome the weight of the most heavy weight.
Powerlifting is also called powerlifting. This is due to the fact that it includes three exercises as competitive disciplines: squats with a barbell on the shoulders, bench press lying on horizontal bench and thrust of the bar - which in total determine the qualification of the athlete.
Weightlifting is a speed-strength sport, which is based on the performance of exercises to lift the barbell overhead. Competitions in weightlifting today include two exercises: snatch and push.
My opinion is that a powerlifter should, in theory, be stronger and more enduring. But both of these sports require tremendous skill, and physical strength. Another thing is that a powerlifter develops more upper part- arms, torso. And weightlifters must also have very strong legs. Yes, and weightlifters sharpen themselves for competitions, and powerlifters do not mind just swinging and swinging to the maximum, becoming, moreover, bodybuilders

Weightlifting is a sport that consists of two exercises, namely the clean and jerk and the snatch.

Weightlifting is olympic view sports. Both male and female athletes take part in the competition.

Very often, weightlifting is confused with powerlifting.

The difference between powerlifting and weightlifting

As mentioned above, weightlifting is a sport that consists of two exercises, namely the clean and jerk and the snatch.

Powerlifting is also a power sport, but not an Olympic sport, in which athletes in the same way try to set personal records in maximum weights in exercises over time. However, powerlifting exercises are different: squats, bench presses, and deadlifts.

However, as in powerlifting, weightlifters will need weightlifting to achieve results.

You can learn more about this sport in our article on powerlifting.

International Weightlifting Federation

The federation is located in Budapest, Hungary. This federation organizes and conducts various weightlifting competitions.

In its composition, the federation has various national federations, including Russia.

Exercise technique

There are only 2 exercises in weightlifting. Let's consider each of them in detail:

1. Snatch

Snatch - an exercise, the essence of which is to raise the bar from the platform (floor, ground) above your head. At the same time, it is worth noting that the arms and legs must be straightened.

Weight is considered valid if it was held in a standing position with arms straight above the head for a certain time.

So, let's look at the jump step by step:

Start - the athlete sits down in front of the barbell and holds the barbell wide.
Thrust - the athlete lifts the bar above the knees.
Undermining - the athlete aligns his back, almost jumping up.
Withdrawal - during the movement of the bar up, the athlete crouches sharply, holding the bar on straight arms.
Rise - From the previous position, the athlete straightens the legs and assumes a standing position.
Rod fixing.

Push

This exercise includes two different movements.

The athlete lifts the bar from the floor (platform) and puts it on his chest, crouching at the same time. Then he straightens his legs.

The athlete squats a little, straightening his arms along with the barbell, while spreading his legs either to the sides or back and forth. And, finally, he straightens his legs, placing his feet in parallel, holding the bar exactly above his head with straight arms.

Platform for weightlifting

The platform has a square shape of 4x4 meters and is mandatory for use in competitions. The floor under the platform must necessarily have a different color. The height of the equipment varies between 5 and 15 centimeters.

Weightlifting equipment

1. Vulture

For men:

Weight - 20 kg;
Length - 2.2
Neck diameter - 28 mm
The neck for men has a blue mark. Female - yellow

For women:

Weight - 15 kg;
Length - 2.01
Neck diameter - 25 mm
Thickened edge diameter - 50 mm
Distance between internal locks - 1.31 m
Mandatory notch to improve the grip of the athlete

2. Disks (pancakes)

Class discs must have a different weight and color for each disc!

The 25 kg disc is red.
20 kg - blue;
15 kg - yellow;
10 kg - green;
5 kg - white;
2.5 kg - black;
1.25 kg - chrome;
0.25 kg - chrome.

3. Locks

To keep the pancakes from moving off the bar, so that they stay in place, and the exercise is safer, you will need locks. The role of the locks is to fix the pancakes on the fingerboard.

The weight of one lock is 2.5 kg.

4. Weightlifting belt

Necessary component of equipment - athletic belt, which will help prevent injury to the spine and maintain a healthy back.

The barbell squat is the first of three exercises in powerlifting. basic exercise for the development and growth of muscle mass in the legs in bodybuilding and an auxiliary exercise for the snatch and clean and jerk in weightlifting. What is the difference between barbell squats in these power types sports?

To an uninitiated person, this exercise will seem quite simple and easy to do. But nevertheless, let's take a closer look at this issue. Then it will be clear why we need so many words to fully cover the exercise called squatting in powerlifting.

First you need to figure out how and why weightlifters do this exercise at all? First of all, weightlifters do squats to increase leg strength. In weightlifting, the squat is an auxiliary exercise for the snatch and clean and jerk. Snatch and cleanup are performed by weightlifters in a deep squat.

It is fundamentally important that it is in the deep! Because the deeper the squat, the more weight the lifter can lift. This fact explains why weightlifters work out such deep squats (in fact, as deep as possible).

Secondly, weightlifters train not just strength, but high-speed, so-called “explosive” strength. Especially "explosive" strength is important during the undermining. Yes, and in a squat with a barbell above your head (in a snatch) or on your chest (in a jerk), there is no need to stay too long. Therefore, weightlifters perform squats in high-speed, explosive mode with medium weights.

The third fact concerns the use in squats. In weightlifting competitions, only knee pads or soft bandages are allowed. Accordingly, in training, weightlifters use only this equipment (and then only during the “driving” or in case of injury). And soft bandages and knee pads do not change the squat technique in any way.

Finally, during a normal workout, weightlifters work in squats with weights of 70-80% of their maximum. Penetrations are performed quite infrequently. And even 100% load in the squat is not the actual maximum for a weightlifter, because. the squat technique was worked out only for weights of 70-80% of the maximum and was not designed for the implementation of a one-time maximum effort. As you can see, the lack of need for squats with maximum weights also leaves an imprint on the technique of squats in weightlifting.

Features of the squat technique in weightlifting

Since squats are being practiced with a straight, vertical back, the barbell is placed on top of the trapezoid, which allows you to keep your back arched and straight.
Feet are placed shoulder-width apart, socks are slightly deployed. This is the most comfortable and natural position, which is used in the “spreader” for snatching and lifting to the chest.
The squat is performed deep, in the “lights out”, i.e. V lowest point as if there is a repulsion from the lower leg. The pace of the exercise is medium or high. “Rebound” makes squatting somewhat easier and allows you to work out high speed, which means “explosive” strength. This significantly increases the load on the knees, but the weight of 70-80% of the maximum is not yet traumatic.

And the last feature: during squats (both snatch and clean and jerk), the line of the athlete's center of gravity passes through the middle of the foot.

Bodybuilding squats

In bodybuilding, as in weightlifting, the squat is an auxiliary exercise, but its purpose is somewhat different. The main goal is to increase the volume of the thigh muscles, and in some cases - increase their strength (but this is a secondary task). Athletes in bodybuilding do not require deep squats, as in weightlifting. This reduces the load on the knee joints. In addition, deep squats promote the development of large gluteal muscles, which is considered unnecessary in bodybuilding.

Since bodybuilding does not require the development of “explosive” strength, squats are performed at an average pace. This pace is most effective for “pumping” the muscles. And of course, the weights that athletes in bodybuilding work with are also in the range of 50-80% of the maximum.

Features of the squat technique in bodybuilding

The bar is located on top of the trapezoid (as in weightlifting)
Feet shoulder-width apart or somewhat narrower (depending on which part of the thigh needs to be loaded more)
Squats are not deep: usually semi-squats or to the level when the thigh becomes parallel to the floor. Squat pace - medium
The center of gravity, as in weightlifting, passes through the center of the foot. This makes it easy to maintain balance during the exercise.

Of course, there are many generalizations in the analysis carried out. Both in weightlifting and bodybuilding are used different kinds squats to achieve certain personal, other than named goals. However, these are just exceptions that prove the rule.

Unlike weightlifting and bodybuilding, in powerlifting the barbell squat is not an auxiliary, but the main, competitive exercise. Hence the main task: the athlete must lift the maximum possible weight! It doesn’t matter at what speed, in what position the bar will be on the shoulders. It is important to squat with the most weight (of course, within the rules of the competition). Based on this, we will analyze the technique of squats in powerlifting.

Probably, anyone understands that in order to overcome the greatest weight (in any exercise, not only in squats!) It is necessary to connect largest number muscles (in bodybuilding it is called). For powerlifting, this method is quite suitable. Of course, this is not “cheating” in the sense that bodybuilders put into it, but a very close concept.

To squat with maximum weight, it is necessary to “connect” not only the muscles of the legs, but also other muscles of the body. This refers, first of all, to the muscles of the back, which are in no way inferior to the muscles of the thigh in strength. In addition, in conventional squats, such as in weightlifting and bodybuilding, the load usually falls on the quadriceps femoris and gluteal muscle while others only partially work. This should be changed. How to really implement the “connection” of the maximum possible number of muscles will be discussed a little later, but now let's touch on another, no less important aspect of squats.

Let's turn to physics, or rather to mechanics:

where h = h2 – h1.
Remember this formula? Well, of course! This is the work done to lift a body with mass m from level h to height h. In powerlifting, the given dependence describes the rise of an athlete with a barbell from a gray-haired position. A is the work that his body does. When we want to lift the maximum weight, we do the maximum possible work - Amax. This is the work we can do right now. Perhaps someday later (after training!) we will be able to do a lot of work, but now this is the absolute maximum for us! More is simply not possible!
Let us assume that Amax = const = mg h.
In addition, it is known that g approx.= 9.8 m/s2. Further, it can be obtained that mg = const/ h. That is, the mass that we can lift is inversely proportional to the height of the lift. So if we want to raise heaviest weight, then you need to reduce the height difference in the exercise. This means that in order to overcome maximum weight don't squat too deep! Half squat or even better quarter squat! Then the weight overcome in squats will be huge!

But in competitions, the exercise is performed in compliance with a certain depth of the squat. This means that you need to look for other ways to reduce (or shorten) the amplitude of movement. About special selection techniques to solve this problem we will talk a little lower, and now we will analyze the depth of the squat in powerlifting.

The depth of the squat is a stumbling block when performing the exercise. This key moment in barbell squats, as it is clear to everyone that the lower the squat, the less weight you can lift. Therefore, in this matter, refereeing at competitions is quite tough.

The depth of the squat is determined by the ratio of the points of rotation of the knee and hip joint, or the ratio of the upper points of the knee joint. In both cases, the point on the thigh should be lower than the point on the knee. To achieve the required depth of gray hair, you can, for example, do the following:
a) squat like weightlifters do. In this case, the depth of gray hair is usually sufficient. But there are a few downsides here:
- in this technique, as already mentioned above, only the thigh muscles (and even then not all) and partially the back are included. This means that less than the maximum possible weight is overcome;
- a large load is created on the knee joints, which is fraught with injuries on large scales;
- the length of the trajectory of the rod delta h is the maximum, which means that one should not expect an outstanding result;
- the depth of the squat is limited by the volume of the thigh and lower leg (usually it is difficult, and sometimes impossible, for heavyweights to achieve the required depth of the squat due to too massive muscles).

What are the advantages? Plus - the only one: natural and simple technique, the easiest to learn.
As you can see, there are many more cons than pros. Look for something more efficient!

In fairness, it should be noted that some athletes squat in a weightlifting style and achieve very high results. This is primarily due to individual characteristics and a number of other factors.

What can really be done to achieve maximum results?
First, you should change the setting of the legs to a wider one. It is practically very difficult to determine unambiguously what “wider” means. Usually, foot placement is determined by trial and error. There is no single criterion here. From experience, we can advise the following method (perhaps not the best!). Rather, this is not even a way to determine the width of the setting of the legs, but a criterion for the correct setting. It consists of the following. If you look at the squatting athlete in full face, then in the lower position of the squat, the lower leg should be perpendicular to the floor. This brings several advantages:
- during squats, the legs do not slip on the platform, which is very important in competitions;
- the risk of injury is reduced (the load on the knees is directed vertically downwards, which corresponds to natural loading);
- the effectiveness of squats increases, the force directed vertically downward is the most powerful, since there are no lateral components of the main load vector.

For clarity of the analysis, we introduce the vector |B|=|AJ
- a force that acts in a horizontal direction, squeezing (or spreading) the knees. Thus, the main effort is decomposed into horizontal and vertical components, which reduces its “effective” value!

Let's see what we have achieved wide staging legs:
1. In addition to the quadriceps femoris, the biceps femoris and the long adductor femoris, as well as some smaller muscles, were connected to work.
2. The amplitude of movement delta h^ becomes somewhat less than delta h,.
First of all, we increased the efficiency of the squat itself, as we fulfilled the conditions for increasing the efficiency of the movement.

However, one should avoid setting the legs too wide, as this, firstly, can lead to injuries to the knees and groin, and secondly, is fraught with an error in performance (the lower leg is not perpendicular to the floor!). If you still decide to squat with a very wide stance (due to personal physiological features or it’s just convenient for you), then you need to turn your socks so that during squats the line of motion of the knee joint coincides with the line of setting the feet - this will avoid many troubles (or at least minimize them).

Now consider the position of the barbell on the shoulders. For clarity of the analysis, we introduce the vector |B|=|Ax|
- a force that acts in a horizontal direction, squeezing (or spreading) the knees. Thus, the main effort is decomposed into horizontal and vertical components, which reduces its “effective” value! (see fig. 3).

So, we figured out the setting of the legs! Now consider the position of the barbell on the shoulders. As mentioned above, in weightlifting it is placed on top of the trapezoid above the spine of the shoulder blade, which allows you to keep your back straight and vertical. However, this position of the bar puts the powerful muscles of the back out of work, since they are not loaded much. Therefore, it is necessary to tilt the back slightly forward, shifting, as it were, part of the load on it.

The bar can roll down the neck, which is quite unpleasant. To avoid this trouble, the bar should be placed just below the trapezoid. The most convenient place is the back of the delta and the middle of the trapezoid. Here the bar will not put pressure on the neck and the axis of the scapula and will not slide down. But in this place the bar can no longer lie without support, as on the top of the trapezoid. It must be firmly fixed by hand. This is somewhat inconvenient, because the load on the joints of the wrists and elbows increases, but there is no other way out. This inconvenience passes after some training and getting used to this position.

In addition, this position has another advantage: the load on the back muscles is reduced due to a decrease in the moment of rotation (or otherwise, the length of the “shoulder”) of the bar, since l2< l1. Для пауэрлифтера это означает, что можно переложить большую часть веса штанги с ног на спину.

So, we have achieved a decrease in the amplitude of movement and connected the largest number of muscles to lifting the barbell. What else is left? Well, of course, just a little, namely: to achieve the required depth of gray hair! How can this be achieved without violating the previously formulated conditions? Very simple! Due to the shift of the line from the center of gravity, from the center of the foot to the heel.

As can be seen in the figure, there is not only a shift in the center of gravity. All of the above technical innovations are already used here:

The bar lies below the spine of the scapula, i.e. actually on rear surface deltoid muscle.
The back is slightly tilted forward.
The legs are set wider than the shoulders, which makes the stance stable.
The line from the center of gravity of the athlete is shifted from the middle of the foot to the heel.

What are the benefits of this position? There are several of them:

a) as can be seen from the figure, the knee height of the athlete (a) - h1 is less than that of the athlete (b) - h2 (h1< h2). Казалось бы, какая разница? Но вспомним правило: “точка вращения тазобедренного сустава А должна быть ниже точки вращения коленного сустава В”. Значит чем выше колено В, тем выше может быть точка А. Значит спортсмен может приседать на h’ выше, не нарушая при этом правила соревнований! Значит возможно уменьшение амплитуды движения на величину h! Каковым будет фактическое значение h зависит от индивидуальных физиологических особенностей спортсмена (длины голени и бедра).
b) pay attention to the angle formed by the lower leg and thigh - a. It is easy to see and prove that the angle a2< a1. Что это означает практически? Это означает, что у атлета (а) нагрузка на knee-joint more than an athlete (b). Therefore, the maximum effort for athlete (a) is less than that for athlete (b), and the likelihood of knee injury will be greater.
c) the stability of the athlete (b) is somewhat lower than that of the athlete (a), but the emphasis is more powerful. This is explained by the fact that the vector of the main effort of the 2nd athlete does not have a horizontal component (see the description above!).
So, by simply shifting the center of gravity of the athlete, a significant optimization of the squat process is achieved. This suggests that in technical execution everything is not so simple and there are no trifles here! Every little thing is plus or minus a few kilograms.

The last feature of powerlifting squat technique concerns pace. Let's remember physics again, Newton's second law: F=ma. That is, the greater the acceleration, and hence the speed, the greater the force must be applied to move a body of mass m. In practice, this means that the movement when doing a squat should be smooth, without sudden accelerations. Therefore, the speed of lifting the bar should not be high.

We emphasize that, unlike weightlifting, the pace of the exercise is chosen low. Of course than slower pace, the more the athlete is under load and the more energy he expends. Here it is also necessary to look for the "golden mean".

Powerlifting Squat Technique

The bar is located on the back of the deltoid muscle, below the spine of the scapula, but not too low so that it does not slide down. Hands firmly hold the bar in place.
The placement of the legs is wider than the shoulders, the socks are deployed. The specific placement of the legs can only be determined by trial.
The projection of the center of gravity passes through the heel of the athlete.
The athlete's shin is located strictly perpendicular to the floor.
The back is tilted forward enough to provide a stable position for the athlete.
During squats, the vector of the direction of movement of the knees coincides with the direction of the foot.

Once again, this is the ideal technique. Like any ideal, it is difficult (or completely impossible) to master. But you need to strive for it!

The mighty bodies of famous athletes are equally impressive. The professional lifter, bodybuilder and weightlifter have perfectly developed functional figures. But even a person who is not experienced in sports is well aware that they look completely different. The bodybuilder has a pronounced relief, muscle mass is developed more or less evenly. The representative of power triathlon has a powerful, massive body. The weightlifter is evenly developed, but looks a little obese, although he is fast and very strong. As you can see, they are all different from each other. Someone may say that all this is because they have a different physique, but not everything is so simple.

It is impossible to achieve everything at once. It is impossible to be at the same time very strong, embossed, fast and have a huge muscle mass. Comparing these athletes is completely unacceptable, because the only thing they are similar in is that they train using free weights and the same simulators. The learning process itself is very different. It should be understood that the physique of a person also dictates the choice of discipline for training. As a rule, the ideal weightlifter has a longer torso than legs. This is due to the fact that the long "lever" allows you to give the neck more acceleration. In the triathlete, on the contrary, the body is shorter than the legs. This structure gives an advantage when doing squats and deadlifts. The physique of a bodybuilder may be more diverse, but those whose proportions are close to ideal are the best. Weightlifter Yuri Vlasov at one time advised little Arnold Schwarzenegger to engage in bodybuilding, since his body was more suitable for these purposes.

A significant part of the differences is explained by the training methodology. Builders try to evenly develop everything muscle groups, it helps them achieve more ideal proportions. Lifters and weightlifters are more concerned with the development of those muscles that help to achieve significant results in sports. The result of this specialization is reflected in the appearance of athletes.

The weightlifter has powerful trapeziums, vertebral "pillars", triceps and phenomenally developed quadriceps femoris. A good example is the legendary Yuri Vlasov. The muscles of the hips and back, frontal deltas, triceps, buttocks are especially developed in powerlifters.

All three strength athletes have common features, such as a high percentage of fast-twitch muscle fibers.

Bodybuilders try to take a holistic approach to developing muscle volume. They have their own specific exercises, and the number of repetitions in the approach is much higher than that of the other two athletes. Weight lifters and strength lifters can use this strategy at some point in their training cycles to stimulate the growth of the muscles needed to produce great strength.

A powerlifter doesn't need to aim for the dry topography of a bodybuilder. The layman is mistaken when he is sure that a bodybuilder constantly looks like he does in competitions. Bodybuilding is characterized by access to such volumes with high relief and increased venousness several times a year. Preparing for such a state is quite difficult. This form requires a special diet, which in turn requires preparation. The percentage of fat in bodybuilders can drop below 5%. In the practice of powerlifting, this is not required. Of course, there is a certain diet, especially when it comes to the moment when you need to move to one or another weight category.