This guide is designed to help you navigate your first powerlifting meet with confidence. It includes key information about the competition process, rules for the three main lifts (squat, bench press, and deadlift), and tips for a smooth experience.
The Competition Day: Key Steps
- Arrival & Warm-Up:
- Arrive at least an hour before your weigh-in or competition start.
- Get a proper warm-up in the designated area, focusing on mobility and gradually increasing the weight for each lift.
- Know Your Flight:
- You’ll be grouped into flights, and each lifter in the flight will take turns attempting their lift in the order called.
- Keep track of when your next attempt is and ensure you are ready.
- Technical Meeting:
- Many meets have a brief rules meeting before the competition starts. Make sure you attend to clarify any doubts about commands or rules.
- Coaching Assistance:
- If possible, bring a coach or experienced friend. They can help with attempt selections, timing warm-ups, and handling any meet-day stressors.
- Stay Calm and Focused:
- Trust your training. The meet is about hitting your personal bests, not comparing to others.
- Stay hydrated and keep snacks ready for energy.
Competition Rules for Each Lift
1. Squat
- Starting Position:
- The bar must be placed horizontally across the shoulders/upper back (behind the head)
- All four fingers must be gripping/grasping the bar and are not required to be wrapped around the bar.
- The hands may be positioned anywhere on the bar inside, and/or in contact with the inside surface of the bar sleeve.
- The lifter must stand tall, motionless and erect/upright (slight deviation is allowable) with knees locked, and wait for the "Squat" command from the head referee to begin.
- Depth:
- The lifter must bend the knees and lower the body until the top/anterior surface of the legs at the hip joint (anatomically defined as the inguinal crease) is lower than the top surface of the knees.
- Failing to reach proper depth is a common reason for missed lifts.
- Execution:
- After receiving the "Squat" command, lower the body until the hips goes below top/anterior surface of the legs at the hip joint.
- After achieving the required depth, the lifter must recover to an erect/upright position with the knees locked.
- When the lifter is motionless (in the apparent finished position), the head referee will give the signal to rack the bar.
- Commands:
- "Squat": Given when you’re ready to start.
- "Rack": Given when you've completed the lift and are ready to rack the bar.
- Common Mistakes:
- Not reaching proper depth.
- Losing balance or letting the bar drift too far forward.
- Failing to wait for the "Squat" and "Rack" commands.
2. Bench Press
- Starting Position:
- The lifter must lie flat on the bench with the head, shoulders, and buttocks in contact with the bench.
- Feet must be flat on the floor, and there should be no lifting of the buttocks during the lift.
- The lifter must use an overhand/pronated grip on the bar in which all four fingers and thumb are wrapped around the bar.
- The “Start” command will be given as soon as the lifter is motionless and in the proper position.
- Execution:
- Begin with the bar directly over the chest, arms fully extended.
- Lower the bar to the chest, ensuring control, and hold it still when it touches the chest.
- Press the bar back up once you hear the "Press" command. Elbows must lock fully at the top.
- When the lifter is motionless (in the apparent finished position), the head referee will give the signal to rack the bar.
- Commands:
- "Start": Given when you’re ready to begin lowering the bar.
- "Press": Given when the bar is motionless on the chest and you can begin pressing.
- "Rack": Given once the lift is complete and the bar is under control.
- Common Mistakes:
- Bouncing the bar off the chest.
- Lifting the feet off the floor or the buttocks off the bench.
- Not pausing at the chest (must be motionless before pressing).
3. Deadlift
- Starting Position:
- Feet should be flat on the floor, with the bar directly over the mid-foot.
- Grip the bar with either a double overhand grip or mixed grip (one hand overhand, one hand underhand).
- Execution:
- The lifter begins the lift whenever they are ready. No start/commencement signal is given by the head referee.
- The lifter must raise the bar until they are in the finished position standing erect with knees locked and shoulders back.
- The head referee’s signal to return the bar to the floor consists of a downward motion of the arm and the audible command “down.”
- Commands:
- "Down": Given when the lift is complete, signaling you can lower the bar.
- Common Mistakes:
- Hitching (jerking or pausing the lift to regain momentum).
- Not standing up fully (knees or hips not locked at the top).
- Dropping the bar without control.
After the Lifts
- Reflect on Your Performance:
- After the meet, take time to think about your lifts: What went well? What needs improvement?
- Celebrate Your Progress:
- Even if you didn’t hit a personal best, competing in your first meet is a huge accomplishment! Enjoy the experience and set goals for your next competition.
- Results:
- At the end of the competition, results will be posted. Your total is the sum of your best successful squat, bench press, and deadlift attempts.
Final Tips for Success
- Listen to the Judges: Always wait for the commands ("Start," "Press," "Rack," etc.) and follow the head referee’s cues.
- Stay Calm: Nerves are normal! Focus on your performance and stay in the moment.
- Manage Your Time: Be aware of when your attempts are coming up. Don’t wait too long to warm up or get ready for your next lift.
- Hydrate & Fuel: Make sure to eat and drink during breaks to maintain energy.
Good luck, and most importantly, enjoy the experience! Powerlifting is about testing your strength and improving over time—each meet is an opportunity to learn and grow.
If there is anything we were not able to answer or cover please reach out to us or refer to the USAPL rulebook which is linked below.