Streetlifting is a rapidly growing strength sport that combines elements of calisthenics and powerlifting. If you’ve ever wondered “What is streetlifting?”, this guide will break down everything you need to know. From its origins and benefits to competition insights.
What is Streetlifting?
Definition of Streetlifting
Streetlifting is a weighted calisthenics discipline where athletes perform fundamental bodyweight exercises such as muscle-ups, pull-ups, dips, squats, but with added weight. It is a strength-focused sport that emphasizes progressive overload, similar to powerlifting, but incorporates dynamic calisthenics movements.
Origins and History of Streetlifting
Streetlifting originated from street workout culture, where athletes performed advanced bodyweight movements like muscle-ups, levers, and planches. Over time, strength enthusiasts began adding weights to basic movements, creating a new form of competition based training. Today, streetlifting is recognized globally, with dedicated competitions and athletes pushing the limits of strength.
Benefits of Streetlifting
Strength Gains and Muscle Growth
Adding weight to bodyweight movements promotes hypertrophy and strength development, leading to denser, more defined muscles.
Minimal Equipment Needed
Unlike gym based strength sports, streetlifting requires only a belt or weighted vest, pull-up bar, dip station, and some weights, making it accessible to anyone. In competition, athletes push their limits by using very stiff elbow and very stiff knee sleeves for added support, improved movement control, and a strong rebound effect. This helps athletes explode out of the bottom of their squats and dips.
How to Get Started with Streetlifting
Basic Equipment and Setup
To begin streetlifting, you’ll need:
• A pull-up bar and dip station
• A dip belt or weighted vest
• Weight plates for progressive overload
Beginner Streetlifting Routine
A basic streetlifting workout could look like this:
• Weighted Pull-Ups: 4 sets of 5 reps
• Weighted Dips: 4 sets of 5 reps
• Bodyweight Squats: 3 sets of 15 reps
Common Mistakes to Avoid
• Progressing too fast without mastering bodyweight movements
• Ignoring mobility and flexibility, leading to injuries
• Not following a structured plan for progression
Streetlifting Competitions and Community
Popular Streetlifting Events and Organizations
National organizations like Dutch Streetlifting Nationals (DSN), Streetlifting Nordic, Fédération Nationale de Streetlifing (FSNL), Streetlifting Italia and Final Rep host competitions in streetlifting.
How to Prepare for a Streetlifting Competition
• Train with progressive overload
• Improve your one-rep max (1RM) in weighted muscle up, pull up, dip and squat.
• Work on competition specific form.
• Ask for guidance of a professional coach.
Sign up!
The final step is to sign up for one of these competitions to test your abilities as an athlete. The community is highly supportive and motivating, making it a great environment to challenge yourself and find new friends.