Several of our members just competed at RPS powerlifting meet and we’ve got several more training for Christmas Carnage in December. Powerlifting, at it’s core, is a simple sport: the goal is to squat, bench, and deadlift the most weight possible. That said, sometimes the rules, categories, and options can be confusing.
Sanctioning Body
Powerlifting meets can be sanctioned or unsanctioned (learn a bit more about sanctioning here). Each sanctioning body for powerlifting has slightly different rules, requirements, and options available.
Lift Events
The traditional “full power” competition is squat, bench, and deadlift. Typically, athletes will have some time to warm up, then you’ll be organized into a flight (that just means a group), and each athlete will take their first attempt. After your first attempt, athletes submit their second attempt. Athletes will have a bit of time while everyone else in the flight lifts, then it’ll be time for that second attempt. After the second attempt, athletes will repeat the same process for their third and final attempt. Then, you do the same thing all over for the next lift.
At most meets, you also could choose to do a push-pull (bench & deadlift, no squat), or compete in a single lift. This can be a good option if you have some mobility limitations that prevent you from performing certain lifts to comp standards, or if you want to dip your toe in but don’t feel confident in all three lifts yet.
Divisions
Divisions are based on what equipment you plan to use on meet day. Generally, a belt and wrist wraps are allowed in all divisions. “Raw” divisions might allow knee sleeves, or might not allow any supportive equipment on the knees. In some federations, the “raw modern” option may allow knee wraps (knee wraps are different from knee sleeves). For most newer lifters, a raw division is most appropriate.
Other equipped divisions allow use of single or multi-ply suits, bench shirts, and other supportive equipment. This equipment helps the lifter to move more weight.
Classes
RPS allows classes for amateur, pro, law enforcement, and others. Not all feds offer these classes, but when you register, don’t get confused or overwhelmed by these options! Just pick the thing that seems most appropriate for you.
Age Division
Generally, age divisions allow young folks and us oldsters to compete against each other, and then everyone else is “open”. If you see a sub-master division, that is usually for folks approaching 40, and then masters divisions are for people over 40, and may be divided up into 5 or 10 year increments.
Weight Classes
For a first meet, just pick the weight class you can easily be in without trying to lose weight. Once you’re a little more experienced, there might be benefit to cutting if you’re trying to compete at higher levels. That being said, for most people in powerlifting, it doesn’t make sense to cut.
Rules
Specific rules vary by federation, so it’s important to acquaint yourself with the rules for the event you’re signing up for. Nearly all powerlifting federations require you to wear a singlet on the platform, and typically, you have to wear a t-shirt under it for squat and bench. You’re usually allowed to wear a belt, but there are rules about the specific types of belts allowed. All federations follow some version of commands for each lift. Make sure you know what the commands are for your federation. The rules will also tell you what kind of weight jumps are permitted, whether you can make choices in 5lb increments, or 2.5lb increments, or (gasp!) kilos.
Powerlifting is a fun and exciting way to test your strength. Signing up for a meet is great to keep up your motivation, and to challenge yourself. If you’ve been lifting for a bit and you’re ready to push yourself, consider a powerlifting meet! We’d love to help you get there!
