Powerlifting and Olympic lifting both involve intense whole-body training using multi-joint lifts. However, each sport has certain aspects that set the two apart.
Powerlifting | Olympic Weightlifting | |
---|---|---|
Exercises | Squat, Bench Press, Deadlift | Snatch, Clean & Jerk |
Top Difference | Maximal absolute strength | Explosive power |
Top Similarity | The heaviest lift wins | The heaviest lift wins |
Pros | Develops overall strength | Develops athleticism |
Cons | Low focus on aesthetic | High risk of injury with poor technique |
As a strength and conditioning coach, I have created training programs for powerlifting and Olympic lifting.
Read my full article to learn the major differences between the two lifting styles to decide which is right for you.
Table of Contents
Differences Between Powerlifting vs Olympic Lifting
Powerlifting and Olympic lifting share the main goal of lifting as much weight as possible centered around their respective lifts. But the two sports have many key differences besides the lifts themselves.
Overall Goal
Powerlifting focuses on maximizing strength in the squat, bench press, and deadlift, emphasizing the total weight lifted across these three exercises. The discipline values precision, technique, and the ability to control and lift maximal weights, and the lift speed doesnโt matter.
Olympic lifting focuses on strength and power, requiring athletes to perform the snatch and clean and jerk at high speeds. Success in this sport depends on the ability to generate force quickly, showcasing agility and coordination in addition to raw strength.
Want to see the differences between the Olympic and powerlifting squat? Read the full post.
Training Style
Powerlifting training prioritizes mastering the squat, bench press, and deadlift. In my training, I emphasize overcoming sticking pointsโthe most challenging parts of a lift.
To enhance performance at these critical junctures, powerlifters often incorporate specific exercises such as overcoming isometrics, which involve pushing or pulling against an immovable object, and inertia lifts that focus on initiating movement from a dead stop. This targeted approach develops the strength and technique to effectively push through these sticking points.
Olympic lifting training balances enhancing strength through foundational exercises like squats and deadlifts. They also work on stability and mobility exercises, especially in the shoulders, to handle overhead lifts efficiently.
Olympic athletes dedicate significant time to perfecting the snatch and clean & jerk, complemented by rigorous technique drills. This multifaceted training regimen ensures Olympic lifters can execute complex movements precisely and efficiently.
Technique
Powerlifting lifts like the squat, bench press, and deadlift require precise technique to complete the lifts. While some athletes deviate from conventional textbook techniques due to their substantial strength base, if you can master your form and each step, youโll get closer to your potential and prevent injuries.
With Olympic lifts, the snatch and clean & jerk rely on coordination as well as technique. You need to synchronize your movements across multiple joints.
One research article found that a pelvic angle greater than 17.6ยฐ at the starting position led to 100% success during the snatch. A pelvic angle less than 17.6ยฐ led to a success rate of only 75%. That shows that a small change in technique can either make or break a world record.
Physique
Powerlifters usually have more body mass compared to Olympic lifters. Powerlifters do not require as much flexibility and mobility, so they can functionally have more muscle mass around the chest and upper arm area. In all 3 powerlifting moves, the bar path never crosses the midsection so that they can have extra mass around the stomach.
Olympic lifters need mobility in their hips, knees, and shoulders, so they traditionally do not have as much body mass in those areas. The two movements for Olympic lifts require deep levels of knee flexion to sit in a squat, so these athletes develop their quads.
However, the overall average body mass index (BMI) of both powerlifters and Olympic lifters tends to be similar.ย
- The average BMI of the Quebec Powerlifting Federation male athletes in 2019 was 27.4 ยฑ 3.5.
- One study of the BMI of male weightlifting athletes at the 2016 Olympics was 29.3.
Those numbers show the two sports have pretty similar body anthropometrics.
Wondering if powerlifters are stronger than bodybuilders? Check out our article with real examples!
Competition Federation
The International Powerlifting Federation (IPF) and the USAPL are the main competition federations for powerlifting. Competitions are broken down by age, gender, and weight class.
The ages are Open (14+), Sub-Junior (14-18), Junior (19-23), Master I (40-49), Master II (50-59), Master III (60-69), and Master IV (70+). Male weight classes range from 53 kg to 120+ kg, and female weight classes range from 43 kg to 84+ kg.
Two divisions to compete in are the raw and equipped. Raw means a competitor cannot use equipment, but equipped competitors can use extra accessories and gear. Competitors are allowed up to 3 attempts per lift and are reviewed by the referees.
The International Weightlifting Federation (IWF) is the main competition federation for Olympic weightlifting. Competition is separated by age, gender, and weight class.
The ages are Youth (13-17), Junior (15-20), Senior (โฅ15), and Masters (โฅ35).
- Youth male weight classes range from 49 kg to 102+ kg
- Olympic male weight classes range from 61kg to 109+ kg
- Youth female weight classes range from 40kg to 81+ kg
- Olympic female weight classes range from 49 kg to 87+ kg.
Competitors are allowed up to 3 attempts per lift and are reviewed by the referees.
How does powerlifting compare to Strongman? Read the full post.
Should You Do Powerlifting or Olympic Lifting?
For most people, powerlifting is best since they already do the main lifts. Olympic lifting is much more technical to learn and develop, while many people already do the big 3 barbell lifts in powerlifting.
Powerlifting
If you go to a gym and ask if they include the squat, bench press, and squat in their lifting, most will say yes. They already lift and train the powerlifting competition lifts. Developing pure strength is a major goal for many people, so powerlifting would be a great sport to get involved in.ย
Since physique does not play too big of a role in powerlifting, that would be better suited for most people. Many weight classes amongst age groups make it accessible for everybody to compete.
Learn more about the Differences Between Powerlifting vs Powerbuilding.
Olympic Lifting
Olympic lifting is a great form of training for athletes. Sports skills like sprinting, jumping, and throwing all require bursts of explosive power. Training Olympic lifts to increase explosive power will improve sports performance. I teach the barbell hang clean to all of my high-level athletes to increase their power output.ย
Olympic lifts are also suitable for adults to develop dynamic mobility and stability throughout their bodies. Moving through different ranges of motion can promote overall improved health. Strengthening the bones, especially for women, prevents osteoporosis as we age. Research studies found that female Olympic lifters had a higher bone mineral density than powerlifters, soccer players, and recreationally active individuals.ย
Need to get the right belt? Check out the difference between powerlifting vs weightlifting belts.
Frequently Asked Questions
Is Olympic Lifting Safer Than Powerlifting?
Olympic lifting is not inherently safer than powerlifting. Olympic lifting is more technical, so there is a greater risk of dropping the barbell, especially on overhead movements.ย
Can Powerlifters Do Olympic Weightlifting?
Powerlifters can do Olympic weightlifting, but it will likely be challenging. Powerlifters rarely practice the snatch and clean & jerk so the movements will be difficult, but they certainly can do these.ย
Is Powerlifting or Olympic Weightlifting Harder?
Olympic weightlifting requires more attention to small details in form and technique, making it harder. Olympic weightlifting depends on strength, power, speed, technique, and timing to properly complete the lifts.
References
- Lester Ho KW, Williams MD, Wilson CJ, Meehan DL. Using Three-Dimensional Kinematics to Identify Feedback for The Snatch: A Case Study. Journal of Strength and Conditioning Research [Internet]. 2011 Oct 1;25(10):2773โ80. Available from: https://journals.lww.com/nsca-jscr/Fulltext/2011/10000/Using_Three_Dimensional_Kinematics_to_Identify.17.aspx
- Anthropometry of Olympic Athletes 2016 [Internet]. www.topendsports.com. Available from: https://www.topendsports.com/events/summer/science/anthropometry-2016.htm
- Ferland PM, Pollock A, Swope R, Ryan M, Reeder M, Heumann K, et al. The Relationship Between Physical Characteristics and Maximal Strength in Men Practicing the Back Squat, the Bench Press and the Deadlift. International Journal of Exercise Science [Internet]. 2020 May 1;13(4):281โ97. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039481/
- Jeon W, Harrison JM, Stanforth PR, Griffin L. Bone Mineral Density Differences Across Female Olympic Lifters, Power Lifters, and Soccer Players. Journal of Strength and Conditioning Research. 2021 Jan 22;35(3):638โ43.
About The Author
Richard Schuller is a retired scientist and lifelong athlete. He has competed in powerlifting for over 30 years at the national (USAPL) and international level (IPF). He helps men over age 50 get in great physical condition and reach their strength goals. He has coached athletes at all levels from beginner to international competitor. His books, free weekly newsletter, and online coaching services are available at MidLifeHardBody.com