Powersport: The Forgotten Strength Biathlon

What is Powersport?

Powersport is one of strength training's best-kept secrets — a two-lift competition combining the overhead press and strict bicep curl. While powerlifting tests the big three (squat, bench, deadlift) and Olympic weightlifting focuses on explosive movements, powersport measures pure upper body pressing and pulling strength in its most fundamental forms.

Think of it as the strength sport for those who believe the measure of a man's strength has always been simple: How much can you press overhead? How much can you curl? These two questions have been asked in gyms, military bases, and strongman gatherings for over a century. Powersport simply formalized the answer.

Historical Origins

The roots of powersport trace back to the golden age of physical culture in the early 1900s. Before bench presses became popular (the bench press wasn't invented until the 1930s), the overhead press was THE pressing movement. Eugene Sandow, George Hackenschmidt, and Arthur Saxon were judged by their overhead strength.

Similarly, the bicep curl has been a measure of arm strength since dumbbells were invented. The classic strongman pose — flexing a bicep — became iconic precisely because bicep development was seen as the ultimate symbol of strength.

The Military Connection

Military physical training has always emphasized these two movements:

  • Overhead Press: Lifting ammunition boxes, hoisting equipment, functional battlefield strength
  • Pulling Strength: Climbing ropes, pulling wounded comrades, obstacle navigation

Soviet military training particularly emphasized these movements. The overhead press was part of the GTO fitness standards, and pull-up strength (closely related to curling strength) was mandatory for all soldiers.

The Birth of Modern Powersport

Modern powersport emerged in Eastern Europe in the 1990s as powerlifting equipment became increasingly complex and expensive. Many lifters, particularly in Russia and Ukraine, wanted a simpler test of strength that required minimal equipment — just a barbell.

The sport was formalized by the same federations that govern powerlifting (WRPF, NAP) but with distinct rules:

The Overhead Press Rules:

  1. Bar starts at shoulder level, hands no wider than 81cm apart
  2. Strict press — no leg drive, no back bend beyond natural arch
  3. Full lockout overhead with control
  4. Must wait for down command

The Bicep Curl Rules:

  1. Standing position, back against wall or power rack
  2. Full arm extension at start
  3. Curl to full contraction
  4. No body momentum or swing
  5. Controlled descent

The total of both lifts determines the winner, similar to Olympic weightlifting's total of snatch and clean & jerk.

Why These Two Lifts?

The combination might seem arbitrary at first, but it's brilliantly balanced:

Biomechanical Opposition

  • Overhead Press: Vertical push, triceps/shoulders/upper chest
  • Bicep Curl: Vertical pull, biceps/forearms/upper back
  • Together they test complete upper body strength

Simplicity

  • No spotters required (unlike bench press)
  • Minimal equipment needed
  • Easy to judge — either locked out or not
  • Can be performed anywhere

Injury Prevention

  • Overhead press builds shoulder stability
  • Bicep curls balance pressing movements
  • Lower injury risk than heavy squats or deadlifts
  • Suitable for older athletes

Technical Mastery

The Overhead Press in Powersport

Unlike strongman or Olympic lifting, powersport overhead press is STRICT:

Starting Position:

  • Bar racked on anterior deltoids
  • Elbows slightly forward
  • Core tight, glutes engaged
  • Feet hip-width apart

The Press:

  • Drive through heels (but feet don't leave ground)
  • Press in slight arc around face
  • Achieve full lockout
  • Bar over base of support

Common Faults:

  • Excessive layback (instant red light)
  • Soft lockout
  • Press starting before command
  • Stepping during lift

The Bicep Curl in Powersport

This isn't your gym bro curl — it's strict and technical:

Starting Position:

  • Back flat against wall/rack
  • Arms fully extended
  • Grip shoulder-width or narrower
  • Shoulders back and down

The Curl:

  • Pure elbow flexion
  • No shoulder movement
  • No wrist rotation
  • Full contraction at top

Common Faults:

  • Body English (any torso movement)
  • Incomplete range of motion
  • Swinging the weight up
  • Moving away from wall

Training Methodology

Frequency Patterns

Most successful powersport athletes train each lift 2-3 times per week:

  • Heavy day (85-95% 1RM)
  • Volume day (70-80% for reps)
  • Technique day (60-70% perfect form)

Accessory Work

For Overhead Press:

  • Behind-neck press
  • Dumbbell shoulder press
  • Tricep work
  • Upper back strengthening

For Bicep Curl:

  • Hammer curls
  • Preacher curls
  • Cable curls
  • Grip work

Periodization

Similar to powerlifting:

  • Accumulation Phase: High volume, moderate intensity
  • Intensification Phase: Lower volume, higher intensity
  • Peaking Phase: Very low volume, maximum intensity
  • Deload: Active recovery

The Soviet Classification Standards

Powersport adopted the Soviet sports classification system, providing clear progression goals:

Elite: Combined total over 2.5x bodyweight Master of Sports: ~2.2x bodyweight Candidate Master: ~1.9x bodyweight Class I: ~1.6x bodyweight Class II: ~1.3x bodyweight Class III: ~1.0x bodyweight

These standards vary by weight class and federation, but provide clear benchmarks for progress.

Famous Powersport Athletes

While less known than powerlifters, several athletes have achieved legendary status:

Mikhail Koklyaev (Russia)

  • Known primarily as a strongman
  • 220kg overhead press, 120kg strict curl
  • Advocates powersport for overall strength

Kirill Sarychev (Russia)

  • World record bench presser
  • Also elite in powersport
  • 200kg overhead press at 170kg bodyweight

Žydrūnas Savickas (Lithuania)

  • World's Strongest Man winner
  • 230kg overhead press
  • Demonstrates that powersport strength transfers to strongman

Powersport vs Other Strength Sports

Versus Powerlifting

Advantages:

  • Less equipment needed
  • Lower injury risk
  • More balanced (push/pull)
  • Easier to start

Disadvantages:

  • Less popular/fewer competitions
  • Lower total weights
  • Less impressive to general public

Versus Olympic Weightlifting

Advantages:

  • Simpler technique
  • No flexibility requirements
  • Easier to learn as adult
  • Less coaching needed

Disadvantages:

  • Less explosive/athletic
  • No Olympic recognition
  • Less technical interest

Versus Strongman

Advantages:

  • Standardized events
  • Clear progression
  • Indoor competitions
  • Predictable training

Disadvantages:

  • Less variety
  • Less spectacular
  • Smaller audience

The Cultural Impact

Powersport represents a return to basics in strength training. In an era of complicated programming, expensive equipment, and social media fitness, it asks simple questions: Can you press it overhead? Can you curl it?

The Anti-Ego Lift Movement

Powersport's strict judging eliminates ego lifting:

  • No bouncing bench presses
  • No hitching deadlifts
  • No high squats
  • Just pure, strict strength

Military and Law Enforcement Adoption

Several military units use powersport standards for testing:

  • Functional upper body strength
  • Easy to administer
  • Minimal equipment
  • Clear standards

The Masters Movement

Powersport is particularly popular among older athletes:

  • Lower spinal loading than squats/deadlifts
  • Maintains upper body strength
  • Social component at competitions
  • Age-adjusted standards

Training Philosophy

Successful powersport training follows key principles:

"Press More to Press More"

Unlike complex powerlifting systems, powersport responds to frequency:

  • Press 3-4 times per week
  • Curl 2-3 times per week
  • Practice the competition lifts

The 80/20 Rule

  • 80% competition lifts
  • 20% accessories
  • Focus on the money lifts

Recovery is King

Upper body recovers faster than lower:

  • Can train more frequently
  • But shoulder health is crucial
  • Soft tissue work essential

Common Misconceptions

"It's Just Accessory Work"

Wrong. The overhead press was THE upper body strength measure before bench press. The curl has been a strength standard since barbells were invented.

"Real Athletes Don't Curl"

Tell that to Olympic weightlifters who regularly curl for arm strength. Or strongmen who need bicep strength for stone loading.

"It's Not Functional"

Pressing weight overhead and pulling weight up are fundamental human movements. More functional than bench pressing.

"It's Too Simple"

Simplicity is the point. Not every strength sport needs to be complicated. Sometimes simple is better.

The Future of Powersport

Growing International Recognition

  • New federations forming
  • Online competitions emerging
  • Social media presence growing
  • Youth programs developing

Technical Evolution

  • Stricter judging standards
  • Video review implementation
  • Universal rule sets
  • Equipment standardization

Integration with Other Sports

  • CrossFit incorporating standards
  • Military fitness testing
  • Corporate wellness programs
  • School physical education

Why You Should Try Powersport

Accessibility

  • Start with empty barbell
  • Progress is quick initially
  • Minimal equipment investment
  • Can train at home

Balance

  • Addresses common imbalances
  • Pressing and pulling equality
  • Shoulder health improvement
  • Posture correction

Measurable Progress

  • Clear standards
  • Regular testing
  • Objective measurement
  • Classification system

Community

  • Supportive atmosphere
  • Less intimidating than powerlifting
  • Masters-friendly
  • International connections

Programming Example

Beginner Program (3 days/week)

Monday: Heavy Press, Light Curl Wednesday: Light Press, Heavy Curl Friday: Medium both

Intermediate Program (4 days/week)

Monday: Heavy Press Tuesday: Heavy Curl Thursday: Volume Press Friday: Volume Curl

Advanced Program (5-6 days/week)

Daily undulating periodization with varying intensities and volumes

Conclusion

Powersport might not have the glamour of powerlifting or the Olympic heritage of weightlifting, but it offers something unique: a pure test of upper body strength that anyone can attempt. No excuses about flexibility, equipment, or complexity. Just you, a barbell, and two fundamental questions: How much can you press? How much can you curl?

In a strength training world increasingly dominated by technology, specialized equipment, and complex programming, powersport stands as a reminder that strength can be simple. It honors the traditions of physical culture while providing modern athletes with clear, achievable standards.

Whether you're a former powerlifter looking for a new challenge, a military athlete seeking functional strength, or someone who just wants to get stronger without destroying their body, powersport offers a path forward.

The barbell doesn't care about your excuses. Can you strict press your bodyweight? Can you curl half of it? If not, you have work to do. If yes, there's always the next classification level waiting.

That's the beauty of powersport: it's simultaneously humbling and motivating, simple and challenging, accessible and elite. It's the strength sport that asks not how much you can lift, but how well you can lift it.