FAQ: Powerlifting

What is Powerlifting?

    Powerlifting is a weight lifting sport comprised of three lifts; the squat, the bench press, and the deadlift.  Some people host competitions where there is a combination of lifts, some hold bench press contests, and some people hold bench press and deadlift contests.

What do I need to know before I compete?

Before you compete you need to know the rules. The rules in the USAPL are very strict so you must make yourself familiar with them or you will not be successful in competitions. The rulebook can be found at www.powerlifting-ipf.com

What's the difference between the federations and why should I care?

    The Penn State Powerlifting club has voted to be associated with the USAPL(USA PowerLiftering).  We choose this federation because they are IPF (International Powerlifting Federation) certified, if you win your class at the National level, you qualify to compete internationally. A new rule instituted by the USAPL is that you cannot compete in a non-drug tested federation and also compete in the USAPL. You may still be part of the club but will not be able to receive club funding for non- USAPL events.

I'm a great bencher, can't I just do that?

   Even though we compete as a team at the USAPL Nationals you can still compete in local bench only competitions sactioned by the USAPL. However, bench press only competitors will not be able to compete for team points at any events.   

What does a competition look like?

   A typical meet my have more then one platform.  A platform is composed of three judges sitting around the lifting area.  The different equipment is set up depending on which lift is being performed.  A timer will either be at the platform or the head table.  The judges will either press a button hooked up to a light bar or hold up a colored card.  White means the lift is good, red means it is not, you need two whites by the judges in order to make the lift count.

So what are the rules?

    The lifts go in the same order squat, bench press, and deadlift.

The Squat:

    The Squat the most trouble for beginners, but the rules are straightforward.

            1. Take the weight off the rack, when the ref sees that you are standing under the weight and have control of it the head judge will say SQUAT!

            2. At this time you can no longer adjust under the weight, your hands or feet cannot move.  You descend downward until the top of your knee breaks parallel with your hip, then you come up with the weight, and stop.

            3. After you have completed the lift the judge will say RACK, and you then put the weight back into the squat rack.

IMPORTANT!!! If you attempt a weight you can not ask for less.  If you can not get your squat, you are out of the contest. Since all of the lifts are required, if you miss your squat, you contest ends there.  Please take a light first squat; most people call it your last warm up.

The Bench:

    1.  The spotter will help you to take the weight off the rack, you have to hold the weight until the spotter is out of the way and the judge sees that you have control of the weight.  The judge will the say START.

    2.  At this point you lower the weight down to your chest.  The weight must be on your chest with no movement. Once the judge feels the bar is under control you will hear a PRESS call.

    3.  Push the weight off you chest to the starting position and weight for the judge to say RACK.  At this point you return the weight to the rack.

The Deadlift:

       1.  Once the judge says BAR IS LOADED you have one minute to get set and lift the weight.

        2.  After you are set, stand up with the barbell.  During the lift the bar can not go back down, nor can you move you feet or readjust your grip.  Using your legs to rest the bar on is called "hitching" and you can't do that.

If I have a disability can I compete?

Yes, depending on what your disability is there are different rules, feel free to contact the club for the specifics.

What are the weight classes?

Also, men and women lifters must qualify in local meets to go to Collegiate Nationals every year. The lifter must lift a minimum combined total to qualify for Nationals. The total numbers go by weight class and are in parentheses behind each class.

MEN:

weight  class (total)

114 (655) 123 (760) 132 (885) 148 (1025) 165 (1075) 181 (1145) 198 (1250) 220 (1275) 242 (1290) 275 (1305) SHW (1325)

WOMEN:

weight  class (total)

97 (365) 105 (391) 114 (418) 123 (440) 132 (462) 148 (507) 165 (545) 181 (589) 198 (640) SHW (655)

Contents provided by Seth Abrahms
Copyright © 2000  [ Penn State Powerlifting Club]. All rights reserved.
Revised:  January 27th, 2008.