Powerlifting 101

Basics

Put simply the sport of powerlifting displays strength. Powerlifting consists of 3 exercises: squat, bench, and deadlift. The highest weight of 3 attempts in each exercise are added together to create a total. The highest total wins/is the strongest.

How does this work? 

  1. Find a federation and become a member. The big 2 are: Drug Tested-USAPL/IPF & Untested-USPA/IPL
  2. Find a meet and Sign up- Usually sign up is done several months prior to the competition date. Name, age, type of competition (e.g. raw or equipped), weight class, proof of membership, and payment of registration fee.
  3. Competition roster will be sent by the meet director prior to the competition between sign up and meet day.

MEET DAY:

  1. Registration-“I’m who I say I am. I’m here.”
  2. Equipment Check- Judges will determine that ALL equipment to be used on the platform meet the rules of competition.
  3. Weigh in- Either 24 or 2 hours prior to meet start time. Athletes will submit first attempts of each exercise in kgs and be weighed.
  4. Finalization of roster/flights- flights determine athelete lifting order and are capped at 14 lifters per flight.
  5. Warm up for Squat- Determine how long warm ups will take to figure out when to start warming up. Depending on meet venue and the number of athletes warm ups can take a long or short time.
  6. Squat- 1st flight will start when the meet is scheduled to start. The entire 1st flight will complete all 3 of their attempts before the 2nd flight starts and so on until all flights are finished squatting. The 1st athlete will complete their 1st attempt. The 2nd athlete will complete their 1st attempt until every athlete has completed their 1st attempt. Then the 1st athlete will complete their 2nd attempt, the 2nd athlete will complete their 2nd attempt etc. until all 3 attempts are completed by all the athletes in the flight. Heaviest attempts go towards the end of the flight.
  7. 10 minute break- There will be a break before bench begins to set up equipment.
  8. Bench- Just like squat, athletes will continue the same order system.
  9. 10 minute break- Equipment will be taken away to clear the platform for deadlift.
  10. Deadlift- The same system for squat and bench will be used.
  11. Medal ceremony- After the last deadlift attempt, scores will be determined and winners will be announced.

There’s Commands?!

Yes there are. There are 3 judges who take 3 positions around the platform. The head judge is the one at the front of the platform. The head judge will give various commands depending on the exercise being performed.

Squat commands: “Squat” and “Rack”

Bench commands: “Start”, “Press”, and “Rack”

Deadlift command: “Down”

For squat and bench athletes are allowed to take the bar out of the rack without a command. However, they have to wait until they receive the “squat” or “start” commands before initiating the squat or bench respectively. In the bench, athletes cannot press the bar back up until they receive the “press” command.

The deadlift is performed without any initiating commands by the head judge. Athletes will perform the lift until standing erect. Once erect, the judge will give the athlete the command “down”. At this command the athlete may put the bar back on the ground.

Speaking of Judges…

There are 3 judges positioned around the platform. Their job is to determine if the lift was performed according to the competition standards outlined in their rulebook. Specifics change depending on the federation but generally across all feds have these rules:

Squat: crease of the hip must go below the top of the knee

Bench: bar must be motionless on the chest before receiving a press command at which point the athlete’s arms must go back to full extension.

Deadlift: the athlete must stand completly erect. i.e. hips and shoulders back

*Please look at your federation’s rulebook months before competition time to be clear on their expectations of each exercise.

Other considerations

  • Watch a meet- seeing a meet in person will answer most questions about powerlifting.
  • Always be prepared- know the rules, know what equipment is allowed at various levels of competition, meets are several hours, bring regular meals along, if long travel is required, prepare to get there a day or two early to rest.
  • Nothing new- from new meals/snacks, exercise technique, warm up protocols, don’t introduce something new if you haven’t trained with it for several weeks or months.
  • Hire a coach/handler- from 1st time competitors to 20+ year veterans, a coach who programs your training and handles your warm ups, attempts, and takes care of everything else for you on meet day allows the competitor to focus on lifting the weight and nothing else.