How powerlifting works
Powerlifting is three lifts: the squat, the bench press and the deadlift. You get three attempts at each; the heaviest one the referees pass counts. Add your best squat, bench and deadlift together and you have your total — the number every ranking on this site is built on.
The three lifts
The squat: you take a loaded barbell on your back, bend your knees until your hip crease drops below the top of the knee, and stand back up. The bench press: lying on a bench, you lower the bar to your chest, pause, and press it back to straight arms. The deadlift: you lift a barbell from the floor to a standing position with locked knees and shoulders back.
Attempts and a "good lift"
Each lifter takes three attempts per lift and chooses the opening weight; attempts usually go up, but a missed lift can be retaken. At official meets three referees judge each attempt; a majority of white lights means the lift is good and the weight counts.
Only your single heaviest good attempt in each lift counts toward your total — a missed attempt at a higher weight does not lower it.
From lifts to a total
Your total is best squat + best bench + best deadlift. It is the basis of every result: your placing in your weight class, your Dutch record shot and your GL points all start from the total.
Frequently asked questions
- What are the three powerlifting lifts?
- The squat, the bench press and the deadlift. You get three attempts at each, and your best good attempt in every lift counts.
- How is a powerlifting total calculated?
- By adding your heaviest good squat, bench press and deadlift together. That total is the basis of your placing, records and GL points.