How much should a man squat with a barbell and with what weight?

Standards for squats with a barbell of the federations AWPC and WPC, WRPF and WEPF, RDFPF, WUAP and WUAP PRO

If you look at the website of the Moscow Region Powerlifting Federation https://wpcmoscow.ru/normativy (AWPC and WPC federations), you will notice that they simply do not have standards for barbell squats.

There are standards for the bench press, deadlift and classic powerlifting (the sum of three exercises - bench press, deadlift and squat), and even for the folk press (as well as the standing press and biceps curl), but there are no separate standards for squats (there are only for the GPC federation, but there will be a separate section about it).

Therefore, we are skipping the AWPC and WPC federations.

Exactly the same situation exists in the federations WRPF and WEPF, RDFPF, WUAP and WUAP PRO. Therefore, let’s immediately move on to those federations for which we were able to find regulatory tables.

How the competition is held

1. A day before the tournament, the athletes are weighed and divided into weight categories. Also, 2 hours before the competition, athletes are weighed again - these are mandatory conditions for subsequent participation in competitions.
2. Also, in any tournament, the following must be appointed: a speaker, time controllers, secretaries, assistants on the platform, who perform the function of monitoring and scoring the exercise.
3. Athletes declare their working weight in advance, therefore, after establishing the working weight on the platform, the athlete has no right to change the declared weight.
4. The first athlete to perform is the one who declared the least weight in the attempt. Next, athletes compete in ascending order. It is not possible to change the weight to a smaller one within one approach after another athlete, with the exception of setting the wrong weight. You can change the declared weight no later than five minutes before performing the approach.
5. Attempts are made in three rounds. A fourth approach is also possible, but only if there is at least one successful attempt, with the permission of the chief judge.
6. Athletes perform exercises according to the rules of discipline, which are monitored by judges. Violation of any rules specified in the competition regulations may result in failure or disqualification of the athlete at the discretion of the head judge.
7. At any sanctioned competition of the above organizations, records can be set. To do this, the athlete or his coach must fill out a record form and send it by email to the competition organizer within 30 days.

Standards for squats with a barbell of the SPR and NAP federations

SPR - Union of Russian Powerlifters. NAP - National Powerlifting Association. The tables below present data for these two federations simultaneously (all data assumes no equipment).

A search for data on standards for the IPF federation did not give us results, and ultimately brought us to the data of the above federations on the website https://frs24.ru/st/prisedaniya-so-shtangoj-normativ/.

With doping control

Men

Women

No doping control

Men

Women

Note: on the website https://zhimlezha.ru/normativyi-po-prisedaniyam.php there is a more detailed set of tables with data on standards in the IPA (NAP) and SPR federations. But they are slightly different from those above. We do not have reliable information about which ones are more correct.

WDFPF/RDFPF (Russia)

— A doping-free federation. For the use of dope - lifelong disqualification.

Class standards WDFPF-RDFPF powerlifting

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Rank standards WDFPF-RDFPF powerlifting veterans

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AGPC/GPC Bench Press Standards

AGPC

Raw classic (squat WITH BANDAGES)

Men

Women

In equipment (without layer restrictions)

Men

Women

GPC

Raw classic (squat WITH BANDAGES)

Men

Women

In equipment (without layer restrictions)

Men

Women

Sports equipment for powerlifting

Powerlifting equipment can be of two types: supportive and non-supportive. The second is allowed in all competitions, but usually equipment is understood as the type that supports it, which consists of the following elements:

• a belt for powerlifting (weightlifting) or a wide belt for triathlon;
• tights for powerlifting (wrestling) made of elastic material;
• a T-shirt with sleeves or a special T-shirt;
• powerlifting knee wraps;
• weightlifting shoes – special shoes;
• gaiters, shin guards or gaiters.

Also acceptable:

• special shoes for squats and deadlifts;
• neoprene knee pads;
• wrist bandages;
• special overalls.

The main purpose of support equipment is to protect the athlete from injury. It is designed to reduce stress on the muscles and allow the athlete to maintain the correct position.

IPA Bench Press Standards

In equipment

Men

Women

Without equipment

Men

Women

Types of squats

These variations are performed to work the muscles more deeply, or to work on the weak points of the power movement in powerlifting.

Frontal

The barbell is held on the chest, a clear approach is required. The body cannot tilt forward.

Zerchera

The barbell is held by bending the elbow, at waist level. The movement serves to correct excessive forward lean in the classic barbell squat.

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Hackenschmidt

The barbell is grasped with a straight grip behind the back. Some believe that this works the hamstrings and buttocks better.

One of the scissoring movements that corrects leg imbalances is essentially one foot placed slightly back on the toes and the athlete simply lowers into a squat from that position.

The athlete stands on the box, stretches forward or simply lowers the non-supporting leg and performs the movement first with one leg, then with the other. This is necessary to correct the “difference in strength” of the legs.

Powerlifting

or
powerlifting
(eng. powerlifting; power - “strength, power” + lifting - “lifting”) is a strength sport with the main goal of mastering the heaviest possible weight. There are men's and women's powerlifting.

Classic powerlifting includes three types of exercises:

• bench press;
• back squats;

The International Powerlifting Federation (IPF - International Powerlifting Federation) is the largest international governing organization in powerlifting. Founded in 1971.

The National Powerlifting Association (NAP) is the largest powerlifting organization in Russia in terms of the number of athletes competing. Founded on November 18, 2010.

The World Powerlifting Congress (WPC) unites more than 30 countries and is the most powerful alternative powerlifting federation in the world. Founded in 1986 by Ernie Franz.

Amateur branch of the World Powerlifting Congress (AWPC).

Federation Bench Press Standards RAW/RAW+

RAW (without equipment)

Men

RAW AMATEUR

RAW PRO (professionals)

Women

RAW AMATEUR

RAW PRO (professionals)

RAW+ (without knee wraps)

Men

RAW AMATEUR

RAW PRO (professionals)

Women

RAW AMATEUR

RAW PRO (professionals)

Write in the comments how much you squat now, and what standard you can qualify for.

Also, you may be interested in our articles about world records in squats with a barbell, deadlift standards and powerlifting standards (the sum of three exercises).

History of the emergence and development of powerlifting

Powerlifting got its start at the beginning of the twentieth century, when athletes - weightlifters began to add non-specific exercises to their training complex. That is, they didn’t just squeeze the barbell, but did it from behind their heads, lying down, sitting, etc. The main goal of this behavior was to increase their performance indicators.

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In the 40-50s, unusual exercises became so popular in the West that they began to be included in the complex of competitive events.

Already in the 50-60s, the formation of the discipline in its modern form began. And by the mid-60s, the first rules were developed and championships began to be held on a regular basis.

The first unofficial championship took place in 1964 in the USA, and the first national championship took place exactly a year later. 1972 is the year the International Powerlifting Federation was founded, and in 1973 the first world championship was held.

What is a deadlift?

What kind of exercise is the deadlift? In short, it is lifting a barbell (or other weight) from the floor, performed by working the muscles of the legs and back. This exercise is excellent for gaining muscle mass and increasing strength, since here we can work with serious weights, while using almost all muscle groups of our body. The deadlift is rightfully considered a classic basic exercise, which no athlete can exclude from his program.

Beginners, as well as experienced athletes, are strongly recommended to begin deadlift training with a thorough warm-up and stretching. The movement must be powerful and synchronous, each muscle must be involved in the work exactly when necessary, and it is unlikely that it will be possible to perform a deadlift technically correctly without properly preparing our muscles and joint-ligamentous apparatus for heavy power work.

There are 3 main types of deadlifts: classic, sumo and Romanian. Each of them is complemented by a different variation of weights (barbell, kettlebell, dumbbells, Smith machine, trap bar, etc.) We will talk about each type separately.

The difference between them lies in the position of the arms and legs, due to which the load falls more on the back or legs. There are also several additional types of this exercise that are of no less interest to us, for example:

• deadlift on straight legs (Romanian deadlift);
• deadlift in the Smith machine;
• deadlift with trap bar;
• deadlift with dumbbells.

We will look at each of these types in more detail in this article.