What are the three main lifts in powerlifting?

The three main lifts in powerlifting are the squat, bench press, and deadlift, which form the foundation of the sport. Each of these lifts targets different muscle groups and aspects of strength.

The squat is a lower-body strength exercise that primarily targets the quadriceps, hamstrings, and glutes, while also engaging the core for stabilization. It is performed by lowering the hips from a standing position until the thighs are parallel to the ground (or lower) before returning to standing.

The bench press focuses on upper body strength, particularly the chest, shoulders, and triceps. In this lift, the lifter lies on a bench and lowers the barbell to the chest before pressing it back up to a fully extended position.

The deadlift is a full-body lift that mainly targets the back, glutes, and hamstrings. The lifter lifts a barbell from a position on the ground to hip level, emphasizing pulling strength and proper technique to ensure safety and effectiveness.

In contrast, other options include lifts that are not part of standard powerlifting competitions, such as the clean and jerk or the snatch, which are featured in Olympic weightlifting rather than powerlifting.