What are the three main lifts in powerlifting?

The three main lifts in powerlifting are the squat, bench press, and deadlift. These lifts form the core of powerlifting competitions and are performed in that order during competitions.

The squat targets the legs, specifically the quads, hamstrings, and glutes, and is performed by lowering one’s body while maintaining a barbell across the shoulders. The bench press focuses on upper body strength, particularly the chest, shoulders, and triceps, and is done while lying on a bench and pressing a barbell upwards. Lastly, the deadlift engages multiple muscle groups including the back, legs, and core, and involves lifting a barbell from the ground to hip level.

Other options include lifts that are not part of powerlifting competitions, such as the overhead press, clean and jerk, and snatch, which are instead associated with Olympic weightlifting or strength training. This distinction highlights why the squat, bench press, and deadlift are uniquely recognized as the foundational lifts in powerlifting.