POW

ERLIFTI

NG

COMPETI

TIONS

For people interested in weightlifting and competition

Mik

e Con

salv

i

POWERLIFTING

Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts:

SquatBench Press

Deadlift

Each competitor gets 3 attempts at all 3 lifts Their highest weights for each lift are totaled Highest total wins the weight class

Squat

First Lift of Competition

The lift is completed when the lifter stands back up and racks the barbell

Barbell is placed on shoulders

Lifter squats down below 90 degrees

Bench Press

Second Lift of Competition

The lift is started as the lifter moves the barbell from the bench

Brings barbell down to chest, holds for a 1-2 second pause

Presses weight back up

The lift is completed when the barbell is re-racked

Deadlift

Barbell is on the floorThe lifter bends down

and grasps the barbell

The lifter then stands straight up, pulling the weight off of the floor

Lift is completed by placing the barbell back on the floor

Final Lift of Competition

Weig

ht C

lasse

s (lbs)

Men

116

123

132

148

165

181

198

220

242

275

Super

Heavyweight

Women

97

105

114

123

132

148

158

165

181

198

198+

Age C

lass

es

Sub-Junior (15-18 years old)Junior (19-23)Open (any age)Masters (40+)

There are 3 judgesA light system is used to judge good/bad lifts3 red lights (bad), and 3 white lights (good)Each judge has a clicker to light up either a

red or white lightThe lifter must get at least 2 white lights for

the lift to be considered a good liftWhen a lifter has a bad lift (or “no lift”), the

weight for that attempt is a zero

Judging

RULES AND WHAT THE JUDGES LOOK FOR

All lifts are performed under a judge’s instruction

The judge will give 3 orders: “Begin” “Lift” “Rack it”

Failure to comply with the judge’s commands result in a “no lift”

Rules and What the Judges Look For

1-2 second pause when barbell touches chestThis is to eliminate bouncing off the chest and using momentum

Bench Press Begin

Press Rack It

Rules and What the Judges Look For

Lifter must squat below 90 degrees

Squat

Begin

Squat

Rack It

Rules and What the Judges Look For

Deadlift

The lifter must hold the lift until the judge instructs him/her to put it down

Lift Down

RULES AND WHAT THE JUDGES LOOK FOR

There are several rules for the bench press:1. Back can be

arched, but shoulder blades and butt cannot move off the bench

2. Feet cannot move off of floor

3. Must pause with barbell on chest

Other Additional Rules:1. Chalk is allowed (grip)2. Lifting suits are allowed3. Bench shirts are

allowed4. Knee wraps are allowed5. Ammonia snaps are

allowed6. You may lift barefoot if

desired7. No gloves or wrist

straps allowed

Lifting Suits

• Made of thick, canvas-like material

• Does not stretch• Very tight• Provides stability and

an extra push• Used for squats and

deadlifts

Bench Shirts

• Made from the same material as the suit

• Does not stretch• Very tight• Provides stability and an

extra push• Sleeves come out front

of shirt• Used for Bench press

Other Equipment

Knee Wraps Chalk

Weightlifting Belt

SCORING

For each lift, the highest successful attempt is counted

Squat, bench, and deadlift weights are totaled

Highest total wins weight division

1st, 2nd, and 3rd places are awarded

Sample score:

Squat • 1st attempt – 450 lbs• 2nd attempt – 475 lbs• 3rd attempt – 500 lbs

Bench• 1st attempt – 275 lbs• 2nd attempt – 300 lbs• 3rd attempt – 330 lbs

Deadlift• 1st attempt – 470 lbs• 2nd attempt – 510 lbs• 3rd attempt – 540 lbs

Total: 1370 lbs

World RecordsSquat

1267.7 lbsJonas Rantanen

(Finland)10/8/11

Bench Press1075 lbs

Ryan Kennelly (USA)11/8/08

World RecordsDeadlift

1015Benedikt Magnusson

(Iceland)4/2/11

Total1360.8

Donnie Thompson (USA)

8/21/11

http://www.powerliftingwatch.com/files/PLWR-M-12-26-12.pdf

ORGANIZATIONS

There are many organizations, but these are the most

prominent:

Southern Powerlifting Federation (SPF)

World Powerlifting Organization (WPO)

International Powerlifting Federation (IPF)

oUSA Powerlifting (USAPL)

United States Powerlifting Federation (USPF)