Is Streetlifting Calisthenics or Powerlifting?
Streetlifting is an exciting and fast-growing strength sport that blends calisthenics and powerlifting. We’d love more people to know about it, so here’s your streetlifting 101 including how to get started, how to compete, and who will fare better – a powerlifter or calisthenics athlete?
What is streetlifting?
Streetlifting is a strength sport where you do three weighted calisthenics movements combined and a barbell back squat. Unlike freestyle calisthenics, where the focus is skill and movement, streetlifting is about max strength. The aim in competition is to lift your heaviest single rep in all four exercises for a “total” (your score).
Competitors do the calisthenics movements with additional weight attached (with a dip belt) aiming for a one rep max.
The sport has grown a lot in the last few years, attracting calisthenics athletes, powerlifters and even crossfitters looking for a new challenge.
As record-holding streetlifter Owen Gayle explains in his Gravity Fitness interview, streetlifting gives the best of both worlds – calisthenics movements with traditional strength sports elements.
How streetlifting competitions work
Streetlifting competitions follow a similar format to powerlifting meets. Athletes get three attempts at a one-rep max in each lift. The heaviest successful attempt counts toward their total. At the end of the competition, the best lifts are added together to create the athlete’s final total score.
Athletes compete in weight classes and divisions, and competitions recognise national and world records. Lots of competitions are open to complete beginners, so you don’t need previous comp experience (everyone has to start somewhere after all!
What are the four lifts in streetlifting?
The question you’ve been waiting for! What are the weighted calisthenics lifts in streetlifting?
Lift one – weighted muscle up
For men this is performed on the bar, women can do bar or ring muscle-ups with weight added via a dipping belt.
Lift two – weighted pull up or chin up
Strict pull-ups to competition standard with weight added using a dipping belt.
Lift three – dip
Weighted dips again with weight added via a dipping belt.
Lift four – barbell back squat
A traditional back squat like in a powerlifting comp, to depth.
Is streetlifting closer to calisthenics or powerlifting?
What’s so great about streetlifting is that it sits somewhere between calisthenics and powerlifting. From calisthenics, it takes the movements (pull ups, dips, muscle ups), strict form, and control. And from powerlifting it takes max-strength training, the classic back squat movement, and powerlifting comp format.
The result is a sort of hybrid strength sport that rewards athletes who can combine relative strength (bodyweight strength) with absolute strength (external load) under control and to strict standards.
Who does better at streetlifting – calisthenics or powerlifting athletes?
Athletes from both backgrounds can do well in streetlifting, but they often bring different strengths. Calisthenics athletes usually excel at the cali movements and bodyweight control, but they might need time to develop max back squat strength as well as weighted cali movements.
Powerlifting athletes often have the advantage in the squat and overall strength levels, but they may take longer to get up to speed with strict calisthenics movements.
The most successful streetlifters train both styles, using strength training, calisthenics skills, and explosive power training. Check out Owen Gayle’s interview with us for a great insight into a top streetlifter’s training.
How to train for streetlifting
Streetlifting training typically combines weighted calisthenics and barbell strength work.
A typical programme might include:
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Weighted pull-ups and dips
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Muscle-up technique and power work
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Heavy squats
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Accessory exercises for weak points
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Grip and core training
The basics still matter, as calisthenics fundamentals are the foundation of strength.
Simple movements like pull-ups, dips, and squats become extremely powerful when progressively loaded over time.
What equipment do you need for streetlifting?
You don’t need a huge gym setup to start training for streetlifting. The key equipment includes:
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A pull-up bar or pull-up rack
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A dip belt for calisthenics and plates or kettlebells to load
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A squat rack or barbell setup
Some athletes also train on rings to improve control and stability.
Are you ready for a streetlifting competition?
If you can already do clean pull-ups, dips, and squats, you’re closer than you might think. Streetlifting competitions usually have lots of divisions so there’s space for beginners. You definitely don’t need elite numbers to compete, just the willingness to test yourself.
The sport is still pretty young so it’s a great time to get involved (maybe you’ll even set some of the early records!)
How to find a streetlifting competition near you
The best way to find events is to follow streetlifting organisations and communities online.
Official Streetlifting tracks rankings, records, and upcoming competitions. As the sport grows, there will be more local meets, making it easier for new athletes to get involved.
Should calisthenics athletes try streetlifting?
Streetlifting isn’t just calisthenics, and it isn’t purely powerlifting. It’s a hybrid strength sport that rewards strength, skills, and strict movements.
For calisthenics athletes, it offers a great next step so you can see how strong you can get. We’d love to hear from you if you decide to give it a try!
