Interested in a streetlifting competition? Then your options are growing larger by the day!
Now that streetlifting is becoming some kind of a worldwide phenomenon, there is growing interest in at one point performing in a competition setting.
This is obviously pretty natural, since it’s in our human nature to seek competition.
Therefore let’s dive into everything you need to know about the streetlifting competition in general!
What does a streetlifting competition look like?
First of all, it’s a good idea to learn more about what this kind of competition even looks like.
We can be clear in that area, as there are 2 main directions:
1. Streetlifting Classic: This type of streetlifting competition focuses on 2 main exercises; the weighted pull-ups and the weighted dips. You do them in alternating rounds to get the highest possible number of repetitions within a round. You get 3 rounds per exercise. Judges evaluate your performance, judging the total weight of the best attempts from both exercise to create one overall score.
2. Streetlifting Multilift: The multilift division adds another layer on top of this. You now have a single round for each exercise to perform as many reps as you can. You are not allowed to change the weight later (which you can in Classic competitions). Judges will score the total number of reps you manage for each exercise.
Now that the sport is becoming increasingly popular, competitions are including muscle-ups and barbell back squats more and more often.
When to start with streetlifting competitions?
The moment you’re becoming interested in a streetlifting competition, you’re probably not a complete beginner anymore. If you want to win in your specific category, you’re going to need quite a bit of experience.
Are you already pretty strong in categories like pull-ups, dips, muscle ups and/or back squats? Then your foundation is there to think of beginning to enter streetlifting competitions. The best way to then prepare is as follows:
· Improve with progressive overload: By training with the progressive overload method, you make sure you keep increasing and strengthening your muscle mass. For example in the triceps and chest (for dips) and in the biceps and back (for pull-ups). Progressive overload means you keep increasing the weights in small steps so your muscles never get used to it and stagnate.
· One-rep maxing: Your one-rep max (1RM) is a very important part of many streetlifting competition formats. Try to improve this step by step in all the categories (muscle up, pull up, dip and squat).
· Focus on competition form: Judges will look at your form and judge whether a rep counts. It’s therefore very important that your form is completely accepted according to the standard rules of the competitions. For a dip this for example means that you’re triceps must reach a 90-degree angle (or lower) to the bars for a rep to count. Read up on it for all exercises and test your form!
· Ask a professional coach for tips: Do you really want to make sure your preparation is as optimal as possible? Then you always have the option to ask a professional coach for tips and/or to examine your form.
But even if you’re not planning on winning, it’s always possible to enter and just see how it works. The experience alone is worth it!
Which streetlifting competition options are there?
Everything kicked off with the introduction of the first streetlifting competition in 2012 in Ukraine. Since then, many more streetlifting competition options have been introduced.
This all is mostly organized by the International Streetlifting Federation (ISF) in Russia. This organization is working with many national federations to further worldwide competition options in this sport.
Options that are there already right now are:
· Dutch Streetlifting Nationals (DSN)
· European Streetlifting Federation (EUSF)
· Australian Streetlifting Federation (ASF)
· Streetlifting Nordic
· Federation Nationale de Streetlifting (FSNL)
· Streetlifting Italia
· Final Rep
Just to name a few..
Make sure you have all the right gear before you enter your next streetlifting competition!