Powerlifting Meets: A Deep Dive – Now What?
You’ve Decided to do a Powerlifting Meet, Now What? Manda Wolff (@bigbadwolff24) here. Welcome back to part two of the deep dive into powerlifting meets. In the previous article, we talked about venue, fees, and equipment; today we will talk in depth about what to do when you decide you want to step on the platform and compete in a sanctioned meet. I will discuss how to pick a meet/federation, and general rules of the big three. Part three of this series will discuss attempt selection, as well as address questions I have received in my Q/A.
How to Pick a Federation
Congratulations, you’ve decided to step onto the platform! Competing in powerlifting is an adrenaline rush unlike any other. Powerlifting is an ever expanding sport. There are literally hundreds of federations worldwide. Picking one that suits you is important. Hop onto Google and type something along the lines of “powerlifting meets near me”, and see what pops up. This will give you a good idea of what federations are in your area. The most popular federations in the USA, where most of the GGC competitors are, are the USAPL and the USPA. These federations have been established for the longest time, and host the most meets per year. Each has it’s own rules and requirements. Let’s break down the differences.
USAPL
The USAPL is the choice for the majority of drug-free lifters (drugs to mean steroids or anything else that may enhance performance). Lifters can compete in these powerlifting meets knowing that their opponents do not have a competitive edge from using PEDs (performance enhancing drugs – Prohibited List | World Anti-Doping Agency (wada-ama.org)). The USAPL holds lifters to high standards of execution. You must earn every white light in your meet.
As mentioned in part one of this series, the USAPL performs all lifts on a power bar, so if you’ve been training deadlifts on a deadlift bar, you will want to practice on a power bar, as it changes the lift mechanics. One MAJOR difference between the USAPL and any other federation, is that weigh ins are 2 hours in advance instead of 24 hours, which gives you much less time to refuel and rehydrate if you have had to cut weight for a meet (which you should NOT be doing for your first meet, but I digress).
USPA
The USPA is another popular federation for powerlifting meets. Like the USAPL, the standards are high and there is a tested and non-tested option. This is helpful because if you are a drug free lifter and there are no USAPL meets near you, you may register for a USPA meet as “tested” and your results will only compare to others that have entered as “tested”. Unlike the USAPL, some USPA meets will use a squat bar, and every USPA meet will use a deadlift bar.
Non-Tested Feds
If you are not a drug free lifter, popular non tested federations aside from the USPA include the WRPF, RPS, IPA, and SPC. Drug Free lifters can use the “amateur” label to enter. Pro meets are for non-tested athletes. These are the meets that will 99% of the time use a squat bar, sometimes a specialized bench bar, and a deadlift bar.
In these feds you will most likely use a Monolift for your squat.. This eliminates the need to “walk out” your squat. If you do choose to compete in one of these federations and prefer to walk out your squat, don’t worry, they will let you. These federations hold weigh-ins 24 hours in advance of the meet, so you will have to take time off (usually on Friday) to go weigh in. At this time you will also get your rack heights for squat and bench.
WEAR YOUR SQUAT SHOES TO GET YOUR RACK HEIGHT FOR SQUAT
If you are a first time lifter, any local meet will be great for a first meet. You need a qualifying total for meets with the words “national”, “world”, or “pro-am”. Check the specifics on the meet registration page before you sign up.
I’ve Picked My Meet, Now What?
Now that you have read the rulebooks and decided which federation best suits you, it’s time to train to the standard! This section will cover the general rules of powerlifting meets as well as standard rules of execution for the squat, bench, and deadlift.
How a Meet Works
The good news here, if you’re a first time competitor, is that there will be a rules meeting before each meet. The meting explains how the meet will be run, and address any questions you may have before warm-ups begin.
Most meets have enough competitors to be split into “flights”. This will be your lifting order. For this example, I will act as if I am in flight A. This means I will be in the first group of lifters to lift. Flight A will perform three attempts of their squats to start the day, then flight B, and so on. After all flights complete the lift, the meet will progress to the next lift.
- Me: 1st Attempt
- 2nd Lifter: 1st Attempt
- 3rd Lifter: 1st Attempt
- Me: 2nd Attempt
And so on. Most federations require at least 7 minutes between a lifter’s attempts, so if there are only five people in your flight, they will run a two minute clock to give the lifters adequate rest between their attempts. Once it is your turn and you hear “platform ready” or “bar’s loaded”, you have 60 seconds to get on the platform and attempt your lift.
Squat
Squats are the first event at every powerlifting meet. There are two commands; “SQUAT/START, and RACK”. You will receive the START command when your knees and hips are locked out at the top of the motion after your walkout/after the monolift hooks are pulled. When you receive the start command, you will lower yourself to your federation’s depth, and stand back up. When you are fully locked out after performing the squat, you will receive the “RACK” command.
Where is depth? It’s here:
While some federations are more lenient than others, a squat where you descend until the top of your leg at your hip joint is BELOW the top of your knee will pass in every federation. The most common reasons for a lifter to miss a squat are missing depth, jumping a command, losing balance and taking a step, and up and down bar motion.
Note: Up and down bar motion is a rule for all three lifts. It means that once the bar is moving in one direction, it can ONLY go in that direction. If you’re on the way down, the bar moves down. If you’re on the way up, the bar moves up. You cannot go even a little bit in the other direction.
Bench Press
The bench press is the second lift of the day. You will unrack the bar, bring the bar to your chest, and press it back up. There are typically three commands for the bench: “START”, “PRESS”, and “RACK”.
You will receive the START command after your arms are locked out at the top of the movement. The PRESS command will be given once the bar reaches your chest and remains motionless. The RACK command will be given once your arms are back to locked out position at the top of the movement. Some federations do not have a START command, reference the rulebook for your specific federation. (USAPL and USPA do have START commands).
Common errors that will earn you a red light in the bench press include: skipping the commands, butt coming off the bench (your butt and shoulders need to have contact with the bench through the entire movement), uneven lockout, and heaving. (Heaving is when the bar is on your chest, and after receiving the PRESS command, sink the bar further into your chest to press it back up). In most federations, your head can come off the bench. In the USAPL, it may not. You are allowed to bench on your toes or be flat footed in most federations. In the USAPL, you may NOT bench on your toes.
The Deadlift
Deadlifts are the final event for the day. There is only one command, and it is “DOWN”. Both sumo and conventional deadlifts are acceptable for your deadlift attempt. Execute the deadlift by starting with the bar on the ground, and standing up with it until your shoulders, knees, and hips are locked out. Upon lockout, you will receive the DOWN command. Common errors that will earn you a red light in the deadlift include not locking out completely, hitching (this isn’t strongman), and up and down motion. Straps are NOT allowed in any federation to complete the deadlift.
Powerlifting Meets – Wrap Up
Now that I’ve armed you with how to pick a federation/meet, and how to lift to the standards, get your butts to your garage and lift! You’ve got a meet to prepare for!!
Stay strong, friends!
