Perfect Body for Powerlifting

Ideal Body Dimensions for PowerliftingYou may be asking yourself, have I got the ideal body to become an elite powerlifter ? am I to tall/short ? are my arms too long and my legs too short ? In this article I take a look at the data from several powerlifting studies looking at the human body and how it performs in the sport of Powerlifting.

Key body variables for Powerlifting

World records show that male powerlifters in the lighter bodyweight divisions can lift in excess of five times their body mass in the squat and deadlift and over three times their bodyweight  in the bench press.  It has been suggested that powerlifters have very specific body characteristics that are of great advantage in developing max strength (Bale & Williams, 1987; Brechue & Abe, 2002; Mayhew, McCormick, Piper, Kurth, & Arnold, 1993a) .Powerlifters are in general, average to below average height, have high body and fat-free mass and have greater than average trunk and limb thickness, however a range of other body variables could also influence powerlifting performance. ((Brechue & Abe, 2002; Mayhew et al., 1993a; Mayhew, Piper, & Ware, 1993b)

The other body variables in Powerlifting

Based on biomechanical principles for third class levers, the shorter the lever, the
less work and torque are required to lift a load (e.g. the barbell). powerlifters who are of average or below average height with proportionally short limbs appear to be at an advantage compared with taller lifters with longer limbs. Powerlifters also possess a relatively large bony structure with wide dense bone mass (Johnson et al., 1990; Katch et al., 1980; Marchocka & Smuk, 1984).

Powerlifters anthropometric dimensions

Somatotype

Powerlifters and Olympic weightlifters tend to be  endo-mesomorphic (Bale & Williams, 1987; Pilis et al., 1997). compared to Bodybuilders who are balanced mesomorphs.

The Bones

Powerlifters have thicker bones in comparison to similarly sized Bodybuilders,with this being most evident in the bi-iliac (hip), femur, and humerus (da Silva et al., 2003; Fry et al., 1991; Johnson et al., 1990).  The powerlifters large bone structure allows for the accumulation of greater muscle mass per unit height (Mayhew et al., 1993a, 1993b). Thicker and heavier bones typically have an increased ability to withstand the massive compression and shear forces imposed on the body during powerlifting training and competition (Escamilla et al., 2000).

Lever Lengths (Body Proportions for Powerlifting)

Generally speaking, any powerlifter with a short stature will have a mechanical advantage over a taller lifter with other differences evening out across the three lifts, however studies have shown significant difference with stronger lifters having a significantly shorter lower leg than weaker lifters. (The Journal of Strength and Conditioning Research 23(8):2256-65 · October 2009).

Squat

A short torso and femur provide a mechanical advantage for the Squat.

Bench Press

Bench Press requires a thick  torso, combined with short forearms.

Deadlift

Long upper arms are an advantage for the serious deadlifter. A shorter torso also  improves the leverage in the deadlift.

 

See Also Journal of Sports Sciences, October 2007; 25(12): 1365 – 1376

 

Don’t forget, I am available for private fully qualified coaching in Gympie and the surrounding areas.

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Cullen Griffin

I think I have a pretty good deadlift. I weight 200lbs and my max is 500lb at the moment. I’m 5”11 , but have a 6ft wing span. It’s weird , but I certainly can agree that that I have a slight advantage on my deadlift having longer limbs. Great Read.

Haley

My brother loves exercising and he is now buying some lifts to add up to his routine but he has thin bone structure, I dont know about it and he is just training by himself now, can you give some advice on where to start?

Arwa

In my point of view, powerlifters should have the ability of continuation and practice a lot. The powerlifting has 3 fundamental things which are well eating, the exercising and start-up. It helps to promote heart health. I actually did not know that the short people have different mechanical over the tall people.

melvs

Hi there! I am lifting some weights but not doing heavy lifting, I don’t go to a gym. I just do it in my house. Just lift dumbbells weighing 2 kilos only and then lift my whole body with my feet using those dumbbells. I have a scoliosis by the way. Is it okay what I am doing? I feel that there are changes within my muscles. can I continue what I am doing?

kevinfeb4

My favorite routine would be squats and deadlifts. My personal coach tells me that I’ve got the strength in me to lift weight as heavy as my body weight. Now I’m a 5’7″ 124lbs asian guy and I enjoy lifting 120++lbs weight. I have a short torso which kind of gives me the advantage for these exercises just like it was stated here. Thanks!

sweetpot81

Very interesting article. I’m just wondering if there’s a certain requirements for powerlifting. My daughter is so interested about doing this but she’s only 15. Is there any bounds or limits about it? How does powerlifting develop them physically? Are their bones ready for it?

ecole11j

It’s good to see a breakdown of powerlifting for different body types. However, I notice some of the information seems to be a bit specific to male powerlifters. Do you have any data on female powerlifters or think you can do a similar breakdown based on research in the body types of female powerlifters?

SerumSleeper

I’m six feet tall, and I’m pushing 235, I’m heavy, and a little out of shape, however I have amazing genetics. I feel if I put some time into this I could become a beast, before I do that, want to try and convert some of this fat into lean muscle. How I could do that rapidly, efficiently and safe, is the question. I’m willing to work hard, but in the other hand, I work and have three kids, so I don’t have all the time I’d like to put towards tightening my temple. Any suggestions?

vin.averia

Hello. I want to start building up my physic. I haven’t enrolled in a gym yet. What exercises can I start doing at home? Can anyone help? Thanks

SpeedofSilence

Thank you very much for the information. Do you have any suggestions for someone who doesn’t have the ideal body type to improve their lifts? For example, is there a variation for someone with long forearms to maximize their bench? Thanks in advance.

JeffreyMaximo1

I can say that all the power lifters that I know is under the average and under average height. Here in my country, most of the power lifters that are joining in the Olympics is not tall and have lean or big body and for me this sport is very suitable for those who is lacking in height. Because this sport doesn’t require a tall body is requires pure strength.

sager

Hmm, I never wondered about it, actually. Hence, I was never pretty serious about competing, just entertained myself with the idea.
Could you make a post about minimum requirements for specific tasks? For example, “to compete you need to be able to do at least … squats in a row”. I know it probably varies by a competition itself, but some guidelines for total newbies would help me and others a ton for goal setting. Nice blog and nice posts, not the average ideas I read so often. Glad I found you.

websitehombre

Most if this is consistent with what I know. I’m just not clear if thicker bones is something that develops as you continue to train? Nonetheless, this was really informative, thank you!

MomoStarr16

I was amazed by this post when i read it. It was so informative to the intent that It gaves me knowledge about powerlifting. I came here because of a tv show that is the main protagonist is a powerlifter. According to your info I can also be a powerlifter. Maaybe ill try it.

RRI87

I’m 5″7 and I’ve never had any issue lifting. My body complexion is a bit bigger than average but I had a period in my life where I was so skinny I would think my bones were really thin. I recovered from that and started lifting heavier than ever. I believe you build resistance and even though there’s an ideal powerlifter body type, you can always train and eventually get to that level, no matter what your body type is…. probably you won’t be like the strongest heavy weights out there that can deadlift over 1,000lbs, but can be decent… Read more »

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