What is streetlifting? A complete guide for beginners.
What is streetlifting?
“What is streetlifting?” is a question that’s being asked more and more these days. This has everything to do with the growing hype around this sport. If you're serious about building raw, functional strength, streetlifting is the sport for you. No machines, no shortcuts, just you, a weight belt, and pure grind.
But what is streetlifting exactly? Is it about lifting weights in the street? Or is there (much) more to it?
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 history, benefits to different programs and competition insights.
History of streetlifting
Streetlifting originated from street workout culture, where athletes performed advanced bodyweight movements like muscle-ups, levers, and planches.But as athletes got stronger, something changed.
Over time, strength enthusiasts began adding weights to basic movements, creating a new form of competition based training. This culture exploded in the early 2000s in places like New York, Eastern Europe, and South America, where athletes trained on street bars, often with no gym access. It was raw, accessible, and focused on skill, control, and style.
Today, streetlifting is recognized globally, with dedicated competitions and athletes pushing the limits of strength. The first time streetlifting really was ‘practiced’ in public, was in 2012 in Ukraine. It was here were the first competition was held.
Since then you see more competitions popping up worldwide, with standardized rules, judging, weight classes and professional equipment.
Streetlifting: A combination of calisthenics and powerlifting
In essence, streetlifting is a strength sport. This has everything to do with the fact that it’s a combination of two others sports.
Calisthenics: In calisthenics, the idea is to use your bodyweight to improve your overall fitness level. It’s therefore a form of strength training that uses very natural movements, without the necessity of complicated work-out machines, dumbbells and other equipment. This lets you improve in many different fitness ‘areas’, like strength, endurance, flexibility and coordination.
Powerlifting: Powerlifting, on the other hand, is more about competitive strength. When you are training for powerlifting, your goal is to attempt a maximum weight at certain specific lifts; the squat, the bench press and the deadlift. Therefore you are in essence measuring your absolute strength and technical capabilities. Note that it is much different in that sense from calisthenics.
Since streetlifting is a combination of these two it comes down to the following:
It is a fitness discipline that puts the focus on mostly 2 main, fundamental body movements; the pull-up (or a chin-up) and weighted dips. The pull-up or chin-up is performed on a horizontal bar, whereas the weighted dips are performed on parallel bars.
In streetlifting, you get 3 attempts at maximum weight on 2 lifts pull-up or chin-up and dip.
The idea is that in a street lifting session, you use weights and dipping belts to lift a heavier weight than just your natural body weight.
Today, streetlifting will also allow for muscle-ups and back squats, to add 2 more exercises to the main ones.
Want to learn more about the key differences between streetlifting and calisthenics? Head over to our blog on key differences.
The main exercises of streetlifting explained
As mentioned before, there are now 4 main exercises in today’s expanded version of streetlifting:
The pull-up (or chin-up): During a pull-up or chin-up you are gripping a bar above your head and pull yourself up. You have to reach a certain height with your head and/or chin for it to count as a rep. This trains your arms and back muscles.
Dip: With a dip, you are grabbing two parallel bars around the height of your hips, while hanging above the ground. You then ‘dip’ down, bending your arms and then push yourself up again. This trains your triceps and upper-body. When you do dips, your body uses several important muscles. Interested which muscles? Read more here.
Muscle-ups: A muscle-up is one of the newer additions to streetlifting and consists of largely the same movement as with a pull-up. The main difference is that you pull yourself up completely (with more speed for momentum), until your arms are fully stretched. This basically adds a dip to the movement.
Back squats: The back squat is the second addition to the 2 basic exercises of streetlifting. This one consists of holding a barbell behind your neck on your upper back and squatting down, bending your knees. You then press your feet against the floor, training your leg muscles to move back up again into a standing position.
More and more people are intensely working-out and improving on these exercises to be able to beat others during a competition.
Benefits of streetlifting
Streetlifting is tough but has rewarding exercises that works many muscles like your chest, shoulders, arms, and core. One great thing about streetlifting is that it helps you to keep making progress. Regular body movements can start feeling easy after a while, and you might need to do a ton of reps to feel challenged. This is the moment you need to start with adding more weight.
You can keep the challenge level just right by adding weight as you get stronger.
Streetlifting also does wonders for your shoulder strength and stability. Since your shoulders have to work hard to keep you steady during muscle up, dips and pull-up, doing them with added weight can make them stronger and less prone to injury
It's a good idea to start doing weighted movements early in your workout routine when you're still fresh. And don't go too heavy too fast. Start with just a little extra
Over time, you'll gain all the benefits that streetlifting has to offer. Here are some of them:
Strength gains and muscle grows. Adding weight to bodyweight movements promotes hypertrophy and strength development, leading to denser, more defined muscles. This can help in building serious upper body and core strength, if you are consistent in training and progressive overload. This will help you create an impressive physique with a thick chest and strong arms. Want to learn which muscles are activated during dips? You can read it in our blog Muscle Activation During Dips.
Body control. You’ll get stronger neuromuscular coordination from controlling weighted movements like pull-ups and dips.
Functional strength. Streetlifting will help you with real-world strength, such as climbing, lifting, controlling your own body under load.
Mental toughness. Grinding out heavy, weighted reps build mental grit. Especially with movements like +50kg pull-ups and +70kg dips.
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 high quality wrist wraps, elbow and 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.
Curious to learn more? Check our our in-depth blog.
Streetlifting equipment
One of the main benefits of streetlifting (and also one of the main drivers of it’s quick rise in popularity) is the fact that you don’t necessarily need a LOT to get started.
Which just a couple things to think about, it’s essentially possible to start within a couple of days. Before you know it, you’re no longer a beginner but already turning into an expert! However, using high quality streetlifting equipment is crucial for safety, performance, and progress.
Here’s why:
Injury prevention: Poor quality belts, dip bars or pull-up bars can break or slip, leading to serious injuries when you are loaded with +30kg. That’s why a solid dipping belt with strong carabines can ensure that your added weights are securely fastened.
Stability and confidence: Knowing that your streetlifting equipment is reliable helps you focus on from and intensity, not worrying if the bar or your belt will snap. Note, a good belt distributes weight properly, reducing stress and improving stability during reps.
Better performance: A snug, well designed belt will allow for smoother, more controlled muscle up, dip and pull-ups with heavy weight. Moreover adjustable dip bars improve your range of motion and comfort, letting you train longer and harder.
It all starts with the right equipment. As you probably know already, you don’t a lot of equipment for streetlifting. However, you do need some depending on your preferences.
For beginners, In essence it comes down to:
Pull-up bar: A pull-up bar is the perfect type of equipment that will let you perform a couple of the main streetlifting exercises that exist. For example, you can perform pull-ups, chin-ups and muscle-ups on a pull-up bar. Therefore this is one of the first types of equipment you should buy!
Dip station: Secondly, there is the dip station. Also crucial, since the dip is one of the core exercises of streetlifting. A good dip station is solid and adjustable. You can find premium brands that developed stations specifically for streetlifting (i.e. SupremeForce).
Dip belt or weighted vest: Up next we’ve got the dip belt or the weighted vest. Again you’re going to need this. For starters because you don’t only use bodyweight in streetlifting. So a dip belt can add extra weight during dips, pull-ups and other types of exercises.
Weight plates: Lastly a couple of the streetlifting exercises require you to add plates for more weight. The back squat is a nice example. Weight plates give you the opportunity to have progressive overload and keep increasing your max reps.
Now that we’ve covered all the basic equipment for beginners, it’s time to move on to streetlifting equipment for elite / professional athletes. Once you’re able to load more (serious) weight, you can think of the following equipment:
Elbow and knee sleeves: Using sleeves are very useful to achieve joint stability and support. This goes for elbow and knee sleeves. They will compress the joint, which helps with movement control, reduces pain and minimize inflammation. Moreover, they will help you to add 5-15% more weight. Fun fact: there is actual scientific data supporting the benefits of knee sleeves. You can read more in our blog "Top 3 Things Knee Sleeves Can Do For You (Scientific Data)". Moreover, putting sleeves on can be challenging. Check this YouTube video on smart ways to put them on.
Squat belt: This will give your core something to brace against, helping you generate more intra-abdominal pressure to stabilise your spine during heavy squats and reduce risk of lower back strain. Contrary to the myth, a squat belt doesn’t replace your core, but it helps you engage it better. Noteworthy, studies have demonstrated that an increase of 5-15% more weight can be achieved thanks to the added core support of a squat belt.
Wrist wraps: Up next we’ve got wrist wraps. They are a real game changer for streetlifting, especially when doing heavy dips or squats. Wrist wraps made from robust material will help stabilize the wrist joint, keeping it aligned under heavy load. This will reduce pain and discomfort.
Bargrip t-shirt: A bargrip t-shirt might look like just a cool t-shirt, but it’s actually a legit performance tool. The grippy rubber pattern on the back and shoulders keeps the bar locked in place during the squat. That locked-in feeling lets you focus more on the movements and less on stabilizing the bar. Finally, gym owners will love you for it! No more chalk is needed. This will keep the gym clean!
A smart way to start is also to make sure you assist your body as much as possible, for example to maintain great form that support your knees, elbows and back.
There are many forms of body protection that will really help you as a beginner. Once you’ve advanced to a more elite status, you will need to consider serious protection to prevent most of the possible injuries. Although streetlifting is a powerful tool for building strength, but like any intense training style, it comes with injury risks. Loading heavy weights or pushing volume too high can result in shoulder injuries (i.e. rotator cuff strains, labrum tears), elbow tendonitis (i.e. golfers elbow or tennis elbow), wrist pain or lower back strain.
You can prevent the aforementioned injuries by using high quality, supportive equipment, but also warm up properly, progress slowly, and prioritise form and recovery over ego lifts. Finally, we want to tell you a little bit more about what these things are. We can consider them ‘streetlifting beginner mistakes’.
One of the biggest mistakes beginners make in streetlifting is skipping proper form to chase heavy weights too soon. While it’s tempting to load the belt and go heavy, neglecting technique often leads to sloppy reps, no-counts in competition, or worse: injuries. Another common mistake? Ignoring mobility and warm-ups, which are crucial when lifting with added resistance. Master the basics, build clean reps, and progress with patience. That’s how real strength is built.
Streetlifting program
If you’re thinking of starting streetlifting, we’ve got you! Starting something new can be exciting. Having a program from the start is important. It will give you clear direction and structure. A streetlifting program will give you a step-by-step path so you’re not randomly guessing what to do each day.
Without a plan, people often over train their favorite moves (like only doing dips and pull-ups), and neglect other (like squats and muscle-ups). A good streetlifting program will balance pushing, pulling, legs and core for well-rounded strength. Want to dive deeper on how a program needs to look like? Read it in our blog here.
There is, of course, a huge difference in a program for beginners and elite athletes. As a beginner, your main goal is going to be to perform exercises the correct way. This is the way to build a foundation for future growth.
Try this:
Warming-up: Do 5-10 minutes of cardio + shoulder stretching
Work-out: Perform 3 sets of 10 reps of dips, pull-ups and squats with just bodyweight
Do this beginner streetlifting program 2 – 4 times a week. Once you have mastered technique, you can start with loading weights to your work out.
Obviously you are allowed to slightly vary in the amount of sets and reps. Just know that you don’t want to overdo it, especially in the beginning. Curious? Discover more in our blog "How to start streetlifting". Here we’ll give you all the information you need to start.
The raw hype of streetlifting competitions
They say once you step into a streetlifting competition, you’re hooked. And it’s true. It’s more than showing off strength, it’s an experience that you’ll never forget. Not only will you be able to test your strength under pressure, but participating in a competition will let you see what you’re really capable of in a high stakes setting, The hype around a competition is unforgettable! Moreover, you get to watch high level athletes perform, which can be super inspiring.
Fun fact: Around 40–50% of all athletes on that platform are female. Streetlifting is one of the most inclusive strength sports out there, and the level is only getting higher. Frida Petersen is one of them.
Streetlifting has a tight, support community with likeminded people that get hyped up by others who love the same grind. It’s a place to connect, learn and grow, not just compete.
Everything started with a streetlifting competition in 2012 in Ukraine. Since then, many more streetlifting competitions have been introduced. Ranging from national to international world championships. The sport has become more professional, with licensed judged and professional athletes receiving sponsor deals.
You can find several streetlifting competitions across Europe, such as the Dutch Streetlifting Nationals (DSN), Streetlifting Nordic, Federation Nationale de Streetlifting (FSNL), Streetlifting Italia, and Final Rep.
Interested in participating in a streetlifting competition? Read our full guide in our blog on streetlifting competitions.
The crows: Energy on tap
There’s something electric in the air when you step into a streetlifting competition. It’s not just the clanging of plates, the chalk dusted hands, or the beast mode screams echoing through the venue. It’s the raw hype, the kind that grips you before the first lift and keeps your heart pounding long after the final rep.
The crowd is different. These aren’t your average gym goers politely clapping from the sidelines. At streetlifting comps, the audience is in it. They yell, they chant, they hype you up like your life depends on that next pull. It doesn’t matter if you’re repping 10kg or 60kg. When you step up, you’ve got a crowd behind you, pushing you to hit your PR.
Underneath all the hype, there’s a deep sense of community. It’s not uncommon to see competitors cheering each other on, sharing tips, or even lending gear. That mix of competition and camaraderie is rare, and it’s what makes the scene feel so authentic. You’re not just watching athletes go head-to-head; you’re witnessing a brotherhood and sisterhood built on respect for the grind.
The hype is growing
Streetlifting is still relatively young, but it’s growing fast. Why? Because people are drawn to the rawness. There are no fancy machines, no corporate sponsors plastered on every wall, just you, the bar, and what you can do with it. It’s simple. It’s pure. And it hits different.
As more events pop up and the sport gets more exposure, the hype will only build. If you’ve never been to a competition, make it a priority. And if you’re thinking about competing? Even better. Just be ready for the adrenaline, the noise, and the feeling of being part of something way bigger than yourself.
Streetlifting is one of the few strength sports where style matters. You’ll see lifters in oversized tees, chains swinging, and custom belts strapped tight. It’s gym culture meets streetwear, and it adds to the vibe. These comps aren’t just about numbers; they’re about presence, aesthetic, and identity.
Streetlifting is still relatively young, but it’s growing fast. Why? Because people are drawn to the rawness. There are no fancy machines, no corporate sponsors plastered on every wall, just you, the bar, and what you can do with it. It’s simple. It’s pure. And it hits different.
As more events pop up and the sport gets more exposure, the hype will only build. If you’ve never been to a competition, make it a priority. And if you’re thinking about competing? Even better. Just be ready for the adrenaline, the noise, and the feeling of being part of something way bigger than yourself.
Streetlifting records
Setting streetlifting records obviously isn’t going to be easy. A lot of things have to go right in order to be able to achieve amazing numbers. If you ask elite athlete what do they do to be able to perform at the highest level, you will undoubtedly hear one of the following points:
First of all, they will tell you to use the right, professional equipment for the support and stability. It has been scientifically proven that sleeves will give you more movement control (also called proprioception), which will lead to better performance. The use of neoprene sleeves will boost your 1RM and help you achieve high numbers.
Secondly, elite athlete also use so called grip shoes (youtube video). These are shoes specifically designed for streetlifting. They are very light, comfortable and come without laces (no hassle). The powerful anti-slip sole will keep you glued to the floor and help you perform during your squat.
Thirdly, you’ll need to incorporate a progressive overload training method. This means that you will have to increase the weight step by step so your muscles don’t get used to it. This will help you avoid hitting a plateau and achieve high numbers.
Lastly, if you really want to perform well in a streetlifting competition, you’re going to need a competitive mindset. You really have to believe you can go one step further than everybody else and break records.
Want to learn more about streetlifting records and famous athletes who achieved them? Check out the video of Pere Coll or click here to read on the most impressive streetlifting records in the world.