Olympic Weightlifting Competition
COMP DAY INFO
Competing for the first time can feel like there is a lot to know. We’ve got you.
Your coach will help manage the day with you, but it is still helpful to know how everything works and what you need to bring.
BEFORE COMP DAY
Your session details, weigh-in time and competition start time will usually be released by the competition organiser before the event.
Check these ahead of time and pack your bag the night before. If you’re unsure about anything, ask your coach before comp day rather than trying to figure it out on the morning. Your coach can also help you with figuring out nutrition/fluid intake in days leading up to the comp, to make sure you make weight.
WHAT TO BRING
Competition suit (if you have one)
Lifting shoes
Knee sleeves
Wrist wraps/thumb tape
Belt - make sure to check prior to your comp with your coach if your belt meets I/AWF standards.
Water and sugar hits (think gummy bears, fruit, sour lollies. Comp days can be long)
Food and snacks for after weigh-in
Any medication you normally need
Change of clothes
Phone/headphones/charger
Any ID or competition information required by the organiser (this is important as some competitions can’t let you enter if you don’t have your drivers licence).
Bring the equipment, food and supplements you already know work for you. Comp day is probably not the day to try something new.
WEIGH-IN
Arrive with plenty of time before your scheduled weigh-in.
At weigh-in, your bodyweight will be recorded and your opening snatch and clean & jerk will be nominated.
Opening attempts are usually decided with your coach based on how training and competition prep have gone. You’ll have a good idea of where things are sitting, but your coach will make the final call on the day. They may let you know your openers beforehand, or they may meet you at weigh-in with your numbers ready to go.
By competition day, we hope you’ve built enough rapport with your coach to trust that decision. Sometimes not having an exact number sitting in your head is helpful. Your coach knows how your prep has gone and will choose attempts that put you in a good position for the rest of the competition.
AFTER WEIGH-IN
Once weigh-in is done, you have some time to eat, drink and settle in before warm-ups start.
Stick with food you know sits well, get some fluids in and relax. Your coach will let you know when it is time to get going.
WARM-UP
If a Crucible coach is handling you, you don't need to spend the warm-up room trying to work out when you should lift.
Your coach will keep an eye on the competition, count attempts and help manage your warm-up weights and timing.
Let your coach know how things are feeling and follow the plan.
HOW THE COMPETITION WORKS
You have three attempts at the snatch, followed by three attempts at the clean & jerk.
The bar moves up in weight throughout the competition, which means athletes don't simply take turns in the same order.
Your coach will keep track of where you sit in the order and when you need to be ready. After each attempt, come back to your coach before worrying about what happens next. They’ve got plenty of experience managing the comp floor and timing of your lifts.
ON THE PLATFORM
You don’t need to memorise the rulebook before competing. We’ll practice the important parts in training, and your coach knows the competition rules inside and out and will guide you through them on the day.
A few basics worth knowing:
You have three snatch attempts and three clean & jerk attempts.
The bar only moves up in weight during the competition.
Listen for your name and the weight called. Your coach will help manage your attempt timing and any changes to your nominated weight.
On the platform, take your time to set yourself up and complete your lift.
At the completion of the lift, make sure you are stable and wait for the down signal before lowering the bar.
Three referees judge each attempt. Two or more white lights = a good lift. Two or more red lights = a no lift.
After your attempt, head back to your coach. They’ll help manage what happens next.
We’ll practice these things as part of your competition prep, so none of this should feel new when you get onto the platform.
For those who like to read up and have a little more information going into competition day, the full IWF Technical and Competition Rules & Regulations are available below.
BETWEEN SNATCH & CLEAN + JERK
There will be a break between the snatch and clean & jerk portions of the competition.
Sit down, have a drink, eat something small if you need it and reset.
Your coach will let you know when it is time to start warming up again.
YOUR COACH ON COMP DAY
If a Crucible coach is handling you at the competition, you can focus on the lifting.
Your coach will manage warm-up timing and weights, count attempts, help select and change attempts, communicate with competition officials and keep track of where you are in the session.
Your job is to lift. We’ll take care of the rest.
FIRST COMP reminders :)
You don't need to know every rule or understand everything happening in the warm-up room before you compete.
Ask questions. Your coach will talk you through the process, help you prepare and make sure you know where you need to be and when.
The first one is about getting out there, learning how competition works and getting some lifts on the board.