Author: Britton Schaeufele, LAT, ATC, Cobi Matsumoto

Date: November 27, 2023

Welcome to the thrilling world of competition powerlifting! Whether you’re a seasoned athlete or just beginning your fitness journey, powerlifting offers a unique blend of strength, technique, and mental fortitude. In this article, we’ll delve into the basics of competition powerlifting, exploring the key lifts, rules, and the exciting journey that awaits you on the platform.

Understanding Powerlifting:

Powerlifting is a strength sport that revolves around three primary lifts: squat, bench press, and deadlift. Athletes compete to lift the heaviest weight in each of these exercises, and the combined total determines the winner in their respective weight class.

The Three Pillars of Powerlifting:

1. Squat:
   • In the squat, competitors aim to lift as much weight as possible by descending and ascending with the barbell on their shoulders.
   • Proper form is crucial, emphasizing depth and control to ensure a successful lift.
2. Bench Press:
   • The bench press focuses on upper body strength. Athletes lie on a bench and lift the barbell from chest to arm’s length.
   • Arching the back and maintaining a solid base are key elements to maximize performance.
3. Deadlift:
   • The deadlift challenges athletes to lift a loaded barbell from the ground to a standing position.
   • Technique is paramount, with attention to maintaining a straight back and a powerful hip drive.

Rules and Regulations:

Understanding the rules is essential for a successful powerlifting competition. Here a few points to keep in mind:

1. Three Attempts:
   • Athletes have three attempts for each lift, and the heaviest successful lift is recorded.
   • A missed attempt cannot be repeated, so strategic planning is crucial.
2. Commands:
   • Judges provide specific, verbal, and non-verbal, commands for each lift. For example, squats are directed to “start” and “rack” to begin and conclude the lift and bench press uses “start”, “press”, and “rack” to pace the lift.  Failing to adhere to these commands may result in a lift being disqualified.
3. Scoring:
   • The Dots Score is the most common scoring system. It is a ratio between a lifter’s body weight and the weight they’re lifting. Also referred to as a “coefficient,” the dots score allows officials to compare a lifters’ strength relative to their body weight.
   • Simply put, the heaviest successful lift in each discipline is added together for the total score.
   • Athletes are categorized into weight classes, ensuring fair competition.