Tips For Your First Powerlifting Meet

Tips For Your First Powerlifting Meet
Written by Calvin Sun

“The best preparation for tomorrow is to do today’s work superbly well” – William Osler

Have you ever wanted to sign up for a Powerlifting Meet, but was unsure about the who, what, where and when? Then check out these tips below!

Sign Up For The Right Division and Weight Class

Powerlifting is a weight class sport and you will be required to weigh-in the morning of the meet. Make sure you are signing up for the correct weight class when registering. If you are experienced with cutting weight, feel free to pick a weight class that you know you can make weight in. However, if you are new to powerlifting and have never cut weight before, consider competing in whatever weight class you fall within. Review the criteria for each division as well. If you are a raw lifter, you shouldn’t be competing in the same division as the equipped lifters. “Raw” means no supportive gear like squat suits or bench shirts. Typically a belt, lifting shoes, wrist wraps, and knee sleeves are all the “gear” that is allowed for the raw division.

Make Sure Your Equipment Is Compliant With Regulations

Some powerlifting federations are extremely picky about the equipment you are allowed to use in competition. Raw divisions typically allow knee sleeves but not knee wraps. Wrist wraps are usually allowed but any sort of elbow support is not allowed. Certain federations even require your equipment to be from a manufacturer on their approved list. An official will most likely inspect all of your gear when you check-in at your meet. Review the rule book of your organization before the meet avoid any issues.

Pick An Opener You Can Hit In Your Sleep

I recommend picking an opening weight that you are absolutely certain you can lift. Test your limits on your second or third attempt. For the first attempt, just build your confidence and get some momentum going. As a general guideline, I normally have my athletes use about 85-90% of their 1-RM as their opener but adjust accordingly for your ability level.

Understand The Standards

If it’s your first meet, it’s probably wise to spend some time with a training partner or coach to make sure your technique falls within the competition standards. Squat depth, keeping your butt in contact with the bench, deadlift lock out, and simply not following the judge’s commands are the most common areas where a new lifter will have issues. Also, familiarize yourself and practice with the commands that the head judge will give you.

Seeing Red

There are normally three judges in a powerlifting competition. There is typically a head judge directly in front of you and a judge to either side of you. If two or more judges give you a white light, your rep will count as a good lift. However, if two or more judges give you a red light, it’s considered a no-lift. Do not get angry at the judges. If you don’t understand why you received multiple red lights, make sure you ask an official for clarification before making your next attempt.

Squat

Once you are called up to the platform and the requested weight is loaded on the bar, you will have one minute to make your attempt. There are two commands you will receive from the head judge, “SQUAT” and “RACK”. You will un-rack the bar and walk out without any command, however, you must wait for the “SQUAT” command before initiating your attempt. Assuming you have made a successful attempt, you also must wait for the “RACK” command before you are allowed to re-rack your bar.

Bench

Most powerlifting competitions do not use a “touch and go” standard for bench press. There are normally three commands, “START”, “PRESS”, and “RACK”. Once you un-rack the bar, you must wait for the “START” command before you can begin lowering the bar to your chest. Once the bar is contact with your chest, you must hold it there until the judge gives you the “PRESS” command. Once you have locked out your lift, you also must wait for the “RACK” command before you will be allowed to place the barbell back in the rack.

Deadlift

The deadlift only has one command, “DOWN”. The judges are looking for your hips and knees to be in full extension before they will give you the command. Once you receive the “DOWN” command, lower the bar under control back to the floor. Do not let go of the bar and let it crash to the floor. You’ll piss off the judges and get red lights as a result.

Don’t Do Anything You Haven’t Done In Training

The day of your competition is not the day to experiment with anything new. It is not the time to break-in your new lifting belt, change your technique, or try out that new fancy supplement you just purchased.

Have Fun!

Don’t take your first meet too seriously. Remind yourself that you are there to learn, get some competition experience, and most importantly, have some fun!