Powrlifting
for beginners
What is a powerlifting meet and is it for me?
A powerlifting meet is a single day event in which a participant will perform three types of lifts in competition with other participants. Participants are scored based on a formula using body weight and the total maximum weight successfully lifted, called a DOTS or WILKS calculation. Scoring in this manner will even the playing field for persons of all shapes and sizes.
During the competition, participants will be allowed three attempts at each of the three lifts with the intention that each attempt will be more weight than the last, working up to max effort. Each participant chooses how much weight to lift for each attempt. Participants are broken into groups, called flights, and the order on which participants complete their attempts is sequential based on the amount of weight on the bar. This manner of organization ensures that the persons loading weight onto the bar can only add to the total weight, rather than having to remove weight.
The only prerequisite to compete in powerlifting is training and ability to perform the lifts with proper form and technique. Lifters of all ages, sizes and abilities participate in the event from the most elite men to 9-10 year old girls. Many lifters hire a coach to assist in their training and just as many do it all on their own. Do not "wait until I can lift x amount" or be "good enough for that kind of thing." Get started today!
What do I need to decide right away?
Once you have chosen a meet you need to decide:
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Your event. You can sign up for multiple events, or all four, if you wish. Options are:
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Full Power - consists of all three lifts: squat, bench, deadlift, in that order
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Push Pull - consists of only bench and deadlift
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Bench only
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Deadlift only
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Your class. This is based on your age on competition day. You may register for both your age group and Open to compete against your peers as well as everyone else or register for only Open.
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Youth 0-10
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Teen 11-19
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Junior 20-23
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Open (all ages)
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Submaster 35-39
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Master: 40+
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Your weight class. This is your body weight in kilograms on competition day and a classification you will be scored within. You will be weighed 24 hours prior to the competition and if you do not weigh within the parameters of the class you registered for, you will have the option to move a class up or down at the meet director's discretion. For your first competition it is recommended to choose a comfortable bodyweight and do not try to cut or gain.
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Your equipment level. This is based on the equipment you will use during your lifts.
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Raw in Sleeves - Consists of only singlet, belt and neoprene knee sleeves.
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Raw in wraps - Consists of only singlet, belt and knee wraps.
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Single ply - Consists of a squat suit, bench shirt, or other compression garment that assists your body during the lift.
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What will I need?
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Singlet. Can be either powerlifting or wrestling style and conform to the specifications in the XPC rulebook.
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T-shirt to be worn under the singlet. Your shoulder and entire back must be covered for both squat and bench press to shield the bar and bench from sweat and chalk. You are allowed to remove the shirt for deadlift.
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Regular athletic socks for squat and bench, and
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Deadlift socks must cover the shin but not go past the knee or touch the bottom of knee sleeves if you wear them for this lift. This is to protect you and the barbell from scrapes and blood from other lifters.
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Shoes of your choice. Footwear can be removed to perform a lift but must be worn off the platform and in staging.
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Powerlifting Belt as allowed by the specifications in the rulebook.
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Optional equipment: Knee sleeves, knee wraps, wrist wraps, elbow sleeves, bite/mouth guards, chalk, smelling salts, baby powder.
What happens the day before comp?
The day before competition, participants will need to arrive at a venue during a time period announced by the meet directors. At this time participants will:
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Weigh In: Each participant will step on a calibrated scale in whatever attire, or lack thereof, they choose with a judge or meet director to read the numbers. Absolute privacy and gender considerations are never compromised. Often, the scale will be behind a closed door with the number screen remaining outside for the official.
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Give first attempt weight amounts in kg. Participants will choose an amount of weight for their first attempt in each of the lifts. The officials will use these amounts to determine the lifting order and flights. Choose first weights that you are certain you will be able to lift no matter what. The only requirement for second and third attempts is increases of at least 2.5kg.
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Give rack heights. There is a single, height adjustable power rack on the platform to be used by all participants. The spotters and loaders will be performing the height adjustments during competition so the rack is customized to you for your attempt. Height adjustments of the arms and safeties are marked with numbers. Participants will need to adjust the rack to a comfortable height for their bodies for squat, a proper height for arms during bench press, as well as an appropriate height for the safety catches in case of failure and advise the officials of the numbers. A great video is here
MEET DAY!
On meet day there will be a rules meeting approximately one hour before the competition begins. This meeting is REQUIRED and will have loads of important information, especially for new lifters. Participants in the first flight will begin warming up immediately following this meeting.
You may have one person designated as your "handler" to stay with you and assist with equipment and preparation during competition.
The setup:
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The room. You will arrive to the venue and see a large room with spectator seating, the platform and power rack set up in front of banners, a TV and the judging lights, a judges table and a warm up/staging area behind some more curtains. Find a spot along the perimeter that you feel comfortable leaving your things, watching the other lifters and resting between flights.
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The platform. Generally a slightly raised, carpeted area with the power rack in the center, weight plates off to the sides and the judges chairs on each side and in front. This is your stage.
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The warm up area. Behind some curtains there will be three or four stations of power racks, equipped with barbells and plates as well as three or four rubber mat deadlifting stations. This is where you will warm up before your flight. If you use kettlebells or bands to warm up you must be prepared to bring your own. The warm up area is not a full gym.
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Staging area. Directly connected to the warm up stations will be a clear area for the current flight's lifters to prepare and wait their turn to lift. There will be a tv set up that will display the flight order so you always know exactly when it's your turn. This area is often in view of the spectators so remain respectful. Near this area will be a chalk bowl and likely a tarp or other plastic on the ground to catch dust and spillage. If you utilize baby powder on your legs for the deadlift, please apply while standing on the tarp and do NOT add baby powder to the chalk bowl.
Lifting begins:
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Lifts will be done in order of squat, bench, deadlift. Each participant will complete their attempts in a round-robin style with everyone in the flight making their first attempt before beginning the order again for their second and third. Once a flight completes all three attempts of a lift, the next flight will be up. All flights must complete all attempts before moving on to the next lift.
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You will begin to warm up while the prior flight is lifting. Ex: Flight B will warm up while flight A is competing, flight C will warm up while B is competing, etc. Everyone in your flight will be warming up together so take turns on the racks and be respectful of others. Prepare your body as well as your mind for competition. Make sure you have all the equipment you need.
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When your flight is called, check the monitor for the order of lifters. Make sure you have all your equipment on and you are ready to lift.
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When it is your turn, you will wait at the front of the staging area for the head judge to shout "Platform ready!" You must have your belt adjusted, chalk on, smelling salts completed, and headphones off before this signal. The call for "platform ready" is the beginning of your one minute timer to begin the lift.
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YOU MUST FOLLOW THE HEAD JUDGE'S COMMANDS FOR LIFTS. Refer to the XPC Rules for details regarding commands here
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Once you have completed your lift, the three judges will determine if all rules and technique per the XPC rulebook were followed and will signal via a series of three lights. The lights will be white for good and red for bad. You must have at least two white lights for the lift to be considered successful. If you receive a red light, you may ask a judge why before leaving the platform, however decisions are final. Do not argue.
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If you cannot complete a squat or benchpress, rely on the spotters to assist you in bringing the bar back to the rack. Do NOT bail or drop the bar. The spotters could be seriously injured if a heavy bar is suddenly dumped at their feet.
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Leave the platform immediately after receiving your lights and go directly to the judges table to inform them the weight of your next attempt. Failure to inform them within 30 seconds will result in an automatic increase in weight of only 5 lbs. If your previous lift was unsuccessful you may repeat the weight.
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Go back to the staging area and begin preparing for your next attempt.
Between flights:
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Be sure to rest and refuel while other flights are competing. You will not have time to leave the venue to eat so be certain to pack snacks and food.
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Be respectful of participants that are currently on the platform.
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Pay attention so you know when you need to start warming up for your next lift.