COMPETITIVE POWERLIFTING MEET GUIDELINES

collection of pictures of people lifting weights

Is this your first competitive powerlifting meet with USA Powerlifting? Exciting!…But you’re realizing that there’s a lot of stuff you don’t know. What do I need to wear? To bring? To do? What will be happening throughout the day?

Never fear. Here’s some information that will help you have the best experience possible – whether it’s your first meet or you just want some reminders about how things go.

First of all, if you’ve never attended a USA Powerlifting meet, let alone competed in one, you should review the USA Powerlifting Technical Rule Book ASAP. Pay special attention to the “Personal Equipment/Apparel” (and/or “Raw/Unequipped/Classic Lifting”), “Powerlifts and Rules of Performance”, “Weighing In”, and the “Order of Competition” sections. This alone will answer most of your questions.

Order of Competition, or “What is Happening and When?”

There are very strict rules regarding timing of the events at a sanctioned competitive powerlifting meet. There are lots of people on hand to help guide you, but please be present and aware of what is going on around you.

1) Registration/Check-In

  • The front desk is your first stop of the day so you can get registered. Have your government-issued photo ID handy.

2) Weigh-In

  • Weigh-Ins begin exactly 2 hours before the beginning of the declared lifting time for the session and end exactly ½ hour before lifting starts.
  • The weigh-in order is determined by randomly assigned lot numbers. The order will be posted ahead of time. If you miss your turn the first go-round, you will have to wait until everyone is called once before you can present yourself. Where there are multiple flights (i.e., groups) lifting in a session, flights will be weighed in based on the order in which they lift. The lot numbers assigned to the first flight must be lower than the numbers for the second flight and so on.
  • Lifters have the option to weigh in in the nude, wearing only their undergarments/underwear, or wearing a singlet and/or T-shirt. For reasons of hygiene, lifters may wear socks during the weigh-in and/or request that a paper towel be placed on the scale surface. Lifters may not weigh in wearing more than their undergarments/underwear, singlet, T-shirt, and socks. Shoes may not be worn during the weigh-in. (Youth lifters must be weighed in wearing a singlet and T-shirt.)
  • You will need to submit your opening attempts for all three disciplines – squat, bench press, and deadlift – at the weigh-in. You will be allowed to change the opening attempt once and only once as long as it is three (3) minutes prior to your flight in that discipline.
PRO TIP: Unless you wear it during your weigh-in, wait to put your singlet on until after you are through with Weigh-In.

3) The Lifting Session

  • Each session will have lifters grouped in flights of no more than 15 people. Most likely there will be only two (2) flights per session but there could be more.
  • The flights will be confirmed and displayed on a monitor at the close of weigh-ins. There will be plenty of time for the first flight to warm up before lifting begins.
  • The first flight will warm up for squats first. While the first flight is competing, the second flight will warm up for the squat. While the second flight is squatting, the first flight will warm up for the bench press. This continues in the same manner throughout the session.
  • For each discipline, there will be no breaks between flights. The bar for the first lifter in the second flight will be loaded immediately after the last lifter in the first flight. Be ready!
  • Once the bar is loaded for a lifter, the lifter’s name will be announced. The lifter has one (1) minute from that time to get a “start” command in the squat and bench, or to initiate a legitimate attempt to lift the bar in the case of the deadlift.
  • There will be a 10-minutes break between squat & bench and then bench & deadlift.
  • Each lifter will get three (3) attempts for each discipline. This will happen in rounds.
  • The bar is loaded from the lightest attempt to the heaviest per round.
  • After the attempt is over, the lifter has 30 seconds to exit the platform and 60 seconds to submit their next attempt. The next attempt cannot be changed once submitted. The only exception to this rule is on the 3rd attempt of the deadlift. That may be changed 2 more times.
PRO TIP: Finish your warm ups about 5 minutes before your flight begins lifting in case you need to change your opening attempt.

Personal Equipment, or, “What Do I Wear?”

There are requirements and limitations on what a participant is allowed to wear when competing. To summarize, there are some items that are required and some others that are allowed but not necessary for competitive powerlifting. All must meet certain specifications in order to be used. PLEASE LOOK AT THE RULEBOOK FOR ALL EQUIPMENT and COSTUME SPECIFICATIONS.

Required:

  • T-Shirt

Plain, no pockets, zippers, or zigzag stitch seams; no “performance” material (cotton or a cotton/poly blend is fine); no extra seams.

(Note: the t-shirt does NOT have to be worn for deadlift)

  • Tall Socks – Only required for deadlift

Socks should cover your shins completely – up to just under the knees

  • Shoes 

Indoor sports shoes only; closed toes

  • Singlet

The best places to purchase a singlet online are: Anderson Powerlifting, Lifting Large, Mark Bell Slingshot, Strength Shop, Stoic, or SBD. It really comes down to availability and preference. If you are not sure about what to purchase, please contact South Brooklyn Weightlifting Club

Optional Items:

  • Knee Sleeves
  • Wrist Wraps
  • Belt
PRO TIP: Report to the Equipment Check station before lifting begins to confirm that everything you plan on wearing during competition is legal.

Preparing for the Day, “What Do I Need to Bring with Me?”

All items you will be wearing when competing.

  • Sweats, layers, or something to keep you warm while you are between activities.
  • Photo I.D. 

You absolutely must have a photo ID with you for registration, weigh-in, and in the case that you are selected for drug testing.

  • Your USA Powerlifting Membership Card. This can be an electronic or paper version. It must be current.
  • Snacks and drinks
  • Bring easily digestible food that’s not going to sit in your stomach or cause gastric distress. This is a time perhaps to indulge your sweet tooth a little. Focus on fast, simple carbs, moderate protein, and low fat. Examples: Pop Tarts, Snackables, Rice Krispies Treats, a bagel with cream cheese or peanut butter, etc.
  • Bring more than you think you need. The session could take up to 4 hours once lifting begins. Your energy may bonk especially before it’s time to deadlift. 
  • Stay hydrated!
  • Do not consume anything you’re not used to, especially a pre-workout drink or heavy food.
PRO TIP: Keep eating and drinking to a minimum the day of the meet until after you weigh in.

Miscellaneous, or “What Don’t I Know About Competitive Powerlifting that I Need to Know?”

  • Drug Testing

USA Powerlifting requires a minimum of 10% of the lifters at a competitive powerlifting meet submit to anti-doping drug testing. This will happen immediately after the awards at the end of the session. Do not leave the event without notifying one of the Meet Directors and confirming that you have not been selected for testing. If you are selected for drug testing and are not available, you will get a Failure to Report.

  • The week of the meet, plan on WEARING YOUR SINGLET at least on the first training day. 
PRO TIP: Be prepared and enjoy your experience!

Again, this only covers the basics and rules may be subject to change. Be sure to review the most recent version of the rulebook on the USA Powerlifting website. If this outline leads to more questions about competitive powerlifting, we encourage you to book a free intro to the South Brooklyn Weightlifting Club where we’ll share more information about our group, semi-custom, individual training, and nutritional coaching options to give you the boost you need in competition.

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