Powerlifting competition
Competing for the first time can feel like there is a lot to know. Most of it becomes pretty straightforward once you’ve done it once.
We’ll practice the important parts in training, and your coach will help guide you through the day.
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 equipment, rules or anything else, ask your coach before comp day.
WHAT TO BRING
Competition suit
Lifting shoes
Deadlift shoes if different
Knee sleeves or wraps if you use them
Wrist wraps if you use them
Belt if you use one
Water and electrolytes
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
Bring the equipment, food and supplements you already know work for you. Competition day is not the time to try something new.
If you’re unsure whether any of your equipment meets competition requirements, check with your coach beforehand.
WEIGH-IN
Arrive with plenty of time before your scheduled weigh-in.
Your bodyweight will be recorded and your opening attempts for squat, bench press and deadlift will be submitted.
Opening attempts are usually decided in collaboration with your coach based on how your training and competition prep have gone. You’ll have a good idea of where things are sitting, but your coach may make the final call on the day.
By competition day, we hope you’ve built enough rapport with your coach to trust that decision. The goal is to choose openers that put you in a good position for the rest of the competition.
AFTER WEIGH-IN
Once weigh-in is done, eat, drink and settle in.
Stick with foods you know sit well, get some fluids in and relax. Your coach will let you know when it’s time to start warming up.
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 track of the competition, count attempts and help manage your warm-up timing and weights.
Let your coach know how things are feeling and follow the plan.
HOW THE COMPETITION WORKS
Powerlifting consists of:
Squat → Bench Press → Deadlift
You have three attempts at each lift.
Within each round, the bar moves up in weight, so lifting order is based on the weight nominated rather than staying the same each round.
After each attempt, come back to your coach. They’ll help select your next attempt and keep track of where you are in the lifting order.
ON THE PLATFORM
Each lift has specific referee calls that you need to follow. Missing one can turn an otherwise good lift into a no lift.
We’ll practice these in training so they feel familiar before competition day.
SQUAT
Walk the bar out, get yourself set and wait for the referee to call SQUAT.
Complete the squat and stand fully upright.
Wait for RACK before returning the bar to the rack.
BENCH PRESS
Set yourself up and take the bar from the rack.
Once the referee is happy with your starting position, you’ll hear START.
Lower the bar to your chest and wait for PRESS.
Once your arms are locked out again, wait for RACK before returning the bar.
DEADLIFT
There is no start call for the deadlift.
Step up, set yourself and lift when you’re ready.
Once you’re standing in the finished position, wait for DOWN before returning the bar to the floor.
These are the current IPF referee signals for squat, bench press and deadlift.
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.
BASIC COMPETITION RULES
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 attempts at squat, bench press and deadlift.
Listen carefully for the referee calls on each lift.
Three referees judge each attempt.
Two or more white lights = a good lift.
Two or more red lights = a no lift.
After each attempt, head back to your coach before worrying about what comes next.
FIRST COMP?
You don’t need to know every rule or understand everything happening in the warm-up room before your first competition.
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 on the platform, learning how competition works and putting some lifts on the board.