A Guide to Your 1st Powerlifting Meet
Are you new to Powerlifting & planning to compete? Nervous about the big day? Find out what you should expect in our step-by-step guide of what goes down on the day of the Powerlifting Meet!
But wait! Before you get started make sure you set yourself up for success by choosing a Coach/Handler to help manage your lifts at the meet. This is a sure way to reduce overall anxiety & ensure your first meet is a great success! Need a Handler for your upcoming meet? We’ve got you! Message us for more details. Now lets get into it!
First, Weigh-ins & Equipment Check:
Ensure you have all of your gear with you for competition day! Here’s a mini checklist to use when packing & on the day of the meet:
MEET CHECKLIST
____ Singlet
____ Belt
____ Underwear - briefs only - no boxers or boxer briefs and a sports bra (if needed)
____ Knee Sleeves
____ Elbow sleeves - if you wear them
____ Squat Shoes
____ Wrist Wraps
____ Deadlift socks (again see the rulebook, must be knee-high)
____ Deadlift shoes or Slippers
____ Sweatpants, sweatshirt, or extra clothes
____ Sanitary Pads (if needed)
____ Baby Powder for thighs
____ Water & or Electrolytes
____ Food and Snacks
____ Headphones & Phone Charger
____ Government ID
____ Current Proof of Membership (digital copies are usually accepted at most federations)
____ Proof of Completion of any certificates (ex. CCES certificate for CPU)
Ceremony & Announcements:
Acknowledgement of volunteers, officials, & lifters! Expectations of the meet are given & if there are any venue rules etc. they will be mentioned here.
Warm-ups.
It’s time to get serious & into the zone! This is where having a handler comes in handy as many will have your practice lifts pre-calculated & will load the bar for you. No need to stress over math or fighting for a spot in the warm-up area. All you have to do is focus on your lifting & stay warm! Check the flight schedule posted to ensure you’re ready to be called & check out your competition.
Let the Lifting Begin!
If performing in a 3-lift meet (SBD) the order of your lifts will be as follows: Squat 3 (attempts), Bench (3 attempts), Deadlifts (3 attempts).
You will be divided into groups called flights. They’re based off of weight & categories of lifters. Lifters will be called to the stage in order of the flight listed using the following terms; Lifter, On Deck, In the Hole & In the Wing. You can enter onto the lifting platform when directed by the meet director as they say “The Bar is Loaded”. This is your cue that you have 1 minute to perform the lift. The officials will then score your lift with 3 lights, you need two or more white lights for your lift to qualify as completed. Don’t worry if you don’t get your first lift! You have 2 more tries!
After you perform each lift you will be directed to the officials/volunteer table to submit your next attempt. If you have a handler they will check in with you & perform this task for you. You have 1 minute after your lift to submit your next attempt. This attempt cannot be lighter than your last attempt. In most federations the next attempt may be repeated at the same weight or at least 2.5kg higher (separate for para powerlifting standards).
End Ceremony & Awards.
Find out the final results of all of the lifts for every athlete. Stay and enjoy the celebration, medal ceremonies & appreciation for all of the wonderful people that made the meet possible!
Powerlifting Meet Terms:
In the Hole – this person will be second up after the Lifter and the person On Deck.
In the Wing – this person will be third up, after the Lifter, the person On Deck, and the person In the Hole.” - ALL About Powerlifting
Platform is Ready/Bar is Loaded- Lifter can approach the platform & has 1 minute to perform the lift
A powerlifter (Coach Doug) performs a deadlift at a Canadian Powerlifting League Competition. There are 3 red 25kg plates & 1 blue 20kg plate on both sides of the bar. A man in a hat and “WARD Smelling Slats” shirt stands behind the powerlifter as a spotter.