Powerlifting is a strength sport with the main aim being to lift the maximum load possible for the squat, benchpress and deadlift while being safe and in line with the rules of the sport.
The Squat
The squat starts with the lifter stood upright with the bar on their back. They will then bend the knees, squatting down until they hit depth (the hips are slightly below the highest point of the knee) and then extending the legs back to the starting position.
The Benchpress
The benchpress involves the lifter lying on a bench, lifting the barbell out of the rack and then lowering it to the chest. As soon as the bar is motionless on the chest the lifter needs to pause the movement, holding the bar still. The lifter then needs to press the bar back into the starting position and return it to the rack.
The Deadlift
The deadlift requires the lifter to lift the bar from the floor into a full upright position with their knees fully straightened and then return the bar to the floor. Lifters will either deadlift conventional or sumo. The conventional deadlift involves the lifter standing with their feet closer together with their hands outside of their legs holding the bar, whereas sumo deadlifting requires a wider stance and the arms inside of the legs.
How are lifters categorised at a competition?
When lifters compete, they will be categorised by age, gender and weight class. Information about each category is available in the IPF rule book.
What happens at a powerlifting competition?
Competition days are so exciting but they can get very busy.
At most competitions lifters will do the squat, benchpress and deadlift. They get 3 attempts for each lift with the aim being to increase the weight lifted with each attempt. The weight lifted for the heaviest squat, bench and deadlift is then added together to give the lifter a total.
Competitions can be just one day or they can be held over multiple days. Competition days can be split into morning and afternoon sessions and lifters will be put into groups (flights) that will determine when you lift. When entries for a competition have closed you will be told what day you’re lifting (if it’s a multiple day event), if you’re lifting in the morning or the afternoon, what flight you are in and when lifting starts.
You will also be told what time your weigh-in will start and end. This is when you get weighed to make sure you’re in the weight category you chose to be in when you entered the competition.
The next thing after weigh-in is warm ups. Depending on what time you get weighed, you may have a bit of time to wait before you need to start warming up. This is a good time to have some food and get into the right clothing and equipment.
The day starts with squats. When all the lifters have done all 3 squats they will move onto benchpress and they will finish the day with deadlifts. There is usually a small break in between each of the different lifts to set up and move equipment. Lifters will warm up again for benchpress and again for deadlifts.
The day usually finishes with awards and photos. The best lifter within a weight class is determined by who has the biggest total. The best overall lifter is determined by points.
It’s a good idea for lifters to have a handler on competition day – either their coach or someone that knows them and their training well. A handler is someone that helps you with everything throughout the day. They will help you in the warm up area with loading the bar and choosing warm ups. They will make sure you’re fully prepared throughout the day and make sure you are in the right place at the right times. They may help you with knowing when is best to eat and drink in between lifts and they will help with attempt selection for each lift.
That is a very basic overview of a typical competition. There is a lot more depth to competing which can be discussed with lifters during coaching sessions and check-ins. It’s also important to remember that competitions can vary in the way they are set up and they may not all run in this way.
What determines whether a lift is successful?
There are lots of things referees will look for to determine whether a lift is successful or a failed lift.
Some of the common reasons for a failed lift include:
Not hitting depth during the squat
Moving the feet during benchpress
Lifting the glutes off of the bench during benchpress
Having soft knees or using the knees to assist in lifting the bar during deadlifts
Missing commands for any lift
Downwards movement of the bar during any lift
These are just a few examples. All of the rules for each lift are available in the IPF rule book. During coaching sessions and check-ins we can address each of the rules and make sure you’re fully prepared for the day.