Mastering the Squat: Differences in Weightlifting, Powerlifting, & Strength Training

When training the squat, the goals and techniques vary greatly depending on the sport or discipline. In this blog post, we will explore the differences between weightlifting, powerlifting, and strength training and the impact your choices have on how to train the squat.

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Definitions

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Weightlifting, also known as Olympic weightlifting, involves the snatch and clean & jerk. These lifts require a high level of technical proficiency, speed, and power. They are both focused on limiting maximal weights from the floor to overhead, with the snatch allowing one movement and the clean and jerk allowing two.

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Powerlifting consists of the squat, bench press, and deadlift. The focus is on maximal strength, and the goal is to lift the most weight possible in these three lifts.

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Strength training can encompass many goals, from muscle hypertrophy to improved athletic performance. It can include exercises that are common in weightlifting and powerlifting, as well as other movements like single-leg exercises and machine-based training.

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With a basic understanding of each discipline, let’s examine how the squat training changes within them.

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Weightlifting

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In weightlifting, the squat is not a competition lift. Instead, it is a supplemental exercise to improve overall leg strength and power. The technique for the weightlifting-style squat is almost exclusively a high bar position, with the barbell resting on the upper back. The focus is on the speed of movement and generating maximum power. The total volume of squats may be lower in a weightlifting program, as the primary focus is on the snatch, clean, and jerk. It is essential not to let the squat "rob" volume from these competition lifts.

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Powerlifting

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We must practice the squat as one of the three competition lifts. The technique can vary between a high bar and a low bar position, with the deciding factor being individual strengths and weaknesses. The focus is on maximal strength, and the goal is to lift as much weight as possible. The total volume of squats may be higher in a powerlifting program, as it is a competition lift.

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Strength Training

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A strength training program's focus and goals can vary significantly. Some programs may emphasize hypertrophy (increasing muscle size) and utilize higher reps with moderate to heavy weights. Others may focus on improving movement speed and use lighter weights with higher reps. The technique for the squat can also vary, with options such as the high bar, low bar, and front squat. Considering the individual's needs and goals is essential when designing a strength training program that includes squats.

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Final thoughts

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In conclusion, the differences between weightlifting, powerlifting, and strength training impact how the squat is performed and incorporated into a program. It is essential to frame your thinking correctly for your specific sport or goals and understand what is preference, what is sufficient, and what is necessary. Always plan and consider individual needs when designing squat programming. Some practical tips for implementation include allocating appropriate volume for the squat, utilizing specialized blocks for specific goals, and avoiding placing unnecessary emphasis on the squat at the expense of progress in other areas.