Sun. Jun 16th, 2024

Strongman and powerlifting are two popular strength-based sports that often overlap in terms of training methodologies and competition performance. While both sports showcase immense strength and power, there are distinct differences between the two when it comes to event selection, techniques, and overall focus. This article will explore the unique aspects and similarities between strongman and powerlifting, shedding light on their respective characteristics and training requirements.


Strongman is a sport that challenges athletes to perform a variety of strength-related tasks, often in a competition setting. These tasks typically involve lifting and carrying heavy objects such as Atlas stones, farmer’s walk implements, and axle bars. Strongman events are diverse and may include truck pulls, log presses, yoke walks, and more. In strongman competitions, the athletes accumulate points based on their performance in each event, with the participant having the most points at the end of all events being declared the winner.

Training for Strongman

Strongman training focuses on a holistic approach to strength development, combining elements of powerlifting, Olympic weightlifting, and other conditioning exercises. Athletes train to enhance their strength, endurance, and explosive power, often incorporating compound movements into their routines. Training sessions may involve events simulation, such as practicing stone lifts or log presses, to improve technique and build functional strength specific to the demands of strongman competitions.

Strongman Techniques

Strongman events require athletes to master various techniques to optimize their performance. For example, in Atlas stone lifting, the technique involves utilizing a combination of leg drive, core engagement, and precise hip placement to hoist the stone onto a platform. Similarly, in a truck pull, athletes must maintain proper body alignment and make effective use of their leg drive and back strength to overcome the resistance. These specific techniques differentiate strongman from powerlifting, where the focus is more on maximal strength in specific lifts.


Powerlifting is a strength sport that centers around three primary lifts: the squat, bench press, and deadlift. Athletes aim to lift the heaviest weight possible in each lift, competing in different weight classes. Powerlifting competitions are structured, with each participant getting three attempts in each lift. The lifter with the highest total across the three lifts wins the competition.

Training for Powerlifting

Powerlifting training focuses primarily on building maximal strength in the three main lifts. Athletes follow structured strength programs that involve progressive overload, aiming to increase their one-repetition maximum (1RM) over time. Training sessions often revolve around the squat, bench press, and deadlift, with variations included to target specific weaknesses and build overall strength. Additional accessory exercises are incorporated to strengthen supporting muscle groups and enhance training efficiency.

Powerlifting Techniques

Powerlifting techniques emphasize optimal form and movement patterns to maximize strength and minimize the risk of injury. Each lift has specific rules and cues that athletes must adhere to in order to achieve a valid lift in competition. Squatting, bench pressing, and deadlifting techniques are refined and perfected to generate the highest amount of force possible. Unlike strongman, where the lifts are more dynamic and event-specific, powerlifting requires precise and technically sound execution of each lift.

Similarities between Strongman and Powerlifting

Despite their differences, strongman and powerlifting share several similarities. Both sports require incredible strength and dedication from participants. Athletes in both disciplines follow intense training programs to build their strength and proficiency in specific lifts or events. Additionally, both sports foster a sense of community and camaraderie among competitors, who often support and encourage one another during training and competitions.

Strength Development

Both strongman and powerlifting prioritize strength development, albeit with different emphases. While powerlifting focuses on achieving maximal strength in the squat, bench press, and deadlift, strongman aims to build functional strength to tackle a wide range of events. The training methodologies may differ, but the underlying goal remains the same: to become stronger and more powerful.

Mental Toughness

Strongman and powerlifting demand immense mental toughness from participants. Athletes must overcome physical and mental barriers while pushing their bodies to the limit. The ability to stay focused, determined, and resilient is crucial in both sports, as it contributes to optimal performance during training and competitions.

Equipment and Gear

Both sports require specialized equipment and gear. Powerlifters often use supportive gear such as belts, wrist wraps, and knee sleeves to enhance their performance and reduce the risk of injury. Strongman gear may include lifting straps, tacky (a sticky substance for improved grip), and specialized shoes for different events. Athletes from both disciplines invest in appropriate equipment to maximize their potential and ensure safety during training and competition.


Strongman and powerlifting are two incredible strength-based sports that have captivated athletes and spectators alike. While they have differences in event selection, training methodologies, and techniques, both sports exemplify the incredible feats of human strength and endurance. Whether one is drawn to the dynamic and diverse events of strongman or the focus and precision of powerlifting, participating in either sport requires unwavering dedication, hard work, and a strong commitment to personal growth and development.

By admin