Introduction
Over the past few years, powerlifting has shifted from a niche pursuit to a widely recognised strength sport, drawing participants from different backgrounds. Open powerlifting, in particular, has become a clear and accessible route for those who love lifting. In this guide, we’ll take a thorough look at what sets this sport apart and offer tips on how to join a thriving powerlifting community.
What is Open Powerlifting?
At its heart, open powerlifting tests your strength in three key lifts: the squat, bench press, and deadlift. Unlike “equipped” powerlifting, which involves special suits and shirts, open powerlifting (often called “raw”) relies on only the most basic supportive gear—belts, knee sleeves, and wrist wraps.
This focus on minimal equipment creates a more level setting where training skill and raw strength matter most. It welcomes everyone, from fitness enthusiasts who love challenging themselves to experienced lifters who prefer a direct measure of their abilities.
Why Open Powerlifting is Gaining Popularity
Social Media Impact
Platforms such as Instagram and TikTok have made it easy for powerlifters to share training milestones and meet highlights. The clear, number-based nature of the sport resonates with younger participants who enjoy tracking tangible progress.
Inclusive Atmosphere
Open powerlifting invites people of all ages, sizes, and levels of experience. Nearly every meet has divisions for different age brackets, weight categories, and abilities. Women’s participation has also risen significantly, confirming the sport’s appeal across genders.
Must-Have Gear
Though open powerlifting is all about simplicity, certain items are vital for safety and performance:
The Powerlifting Belt
Typically 4 inches wide and up to 13mm thick
Provides core stability and helps lower stress on the spine
Most helpful when working at around 85% or more of your one-rep max
Other useful pieces include knee sleeves for comfort and warmth, wrist wraps for stability, and quality lifting shoes designed for each specific lift. These items help support your body without overshadowing your natural strength.
Competition Rules and Format
The Three Main Lifts
- Squat
Hip crease should drop below knee level
Must follow the referee’s commands to begin and rack
End with hips and knees fully extended
- Bench Press
Pause the bar on the chest until signalled to press
Feet must remain flat on the floor
Arms must lock out to complete the lift
- Deadlift
Pull cleanly from the gym flooring tiles to a full lockout
Avoid resting the bar on the thighs
Finish with hips and knees locked, shoulders held back
How Meets Usually Run
Weigh-ins (often 1–2 hours before lifting starts)
Rules Briefing and grouping of lifters into flights
Three Attempts at each of the three lifts
Awards Ceremony to celebrate the top performers
Taking the First Steps
Choosing a Federation
Several federations organise meets, such as the International Powerlifting Federation (IPF), USA Powerlifting (USAPL), and smaller local groups. Each has its own guidelines, event calendar, and culture. Look for one that suits your targets and is practical in terms of location.
Preparation for Competition
Master proper lifting technique before boosting intensity
Use a structured programme that increases load step by step
Practise the commands you’ll hear on the platform
Follow a training cycle (often 12 weeks) aimed at peak performance
Keep an eye on your body weight if you’re aiming for a specific class
Finding Meets
Federation websites post upcoming events
Online directories like Powerlifting Watch list meets around the world
Many gyms display posters for local competitions
Social media groups often feature event calendars
Community and Support
One of the best aspects of open powerlifting is the sense of camaraderie. There’s a genuine culture of helping one another, regardless of experience level. New competitors often get tips from veterans, and the community is known for cheering on every personal triumph. This atmosphere makes competitions feel welcoming, even for first-timers.
Conclusion
Open powerlifting blends clear markers of progress, an encouraging community, and a straightforward approach to strength. Whether you aim to become a top competitor or simply want to test yourself alongside fellow lifters, open powerlifting provides a solid path. Its basic rules and minimal equipment requirements highlight pure lifting ability while drawing in a broad range of participants.
Remember the wise words of Arnold Schwarzenegger: “Strength does not come from winning. Your struggles develop your strengths.” In open powerlifting, each training session and competition attempt can shape you into a stronger version of yourself.
If you’re keen to begin, check with local organisations for upcoming meets, talk to seasoned lifters at your gym, and start preparing for a lifting adventure that offers both challenge and growth.