Ultimate Guide to Powerlifting Competition Rules: Squat, Bench, Deadlift

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hello my sharks young friend welcome

back to the third video of my 0-2

platformer series if you're new to this

channel my name is Meg or make squats

and I am an elite power lifter and I'm a

strength coach and this series intends

to prepare you or any like first-time

competitors to get ready to get to the


starting from absolutely no knowledge of

the sport of powerlifting if you haven't

yet had a chance to check out the first

two videos make sure to click the link

description of this box and you can

check those out and kind of get you know

the first and second lessons this video

is all about reasons lifters failed in a

meet now this will not include strength

fails obviously if you load something on

the bar and you're not strong enough to

pick it up obviously you're gonna fail

that lift this is gonna be more about

the technical fails regarding calls from

judges in powerlifting needs so in my

opinion this is a really important topic

in a lifters preparation to getting on

the platform you need to understand the

technical standards of each lift and by

doing that you're ensuring that 100% of

your training lifts are in compliance

with those standards and being prepared

for those standards are gonna be setting

you up to hit the biggest numbers you

can on the platform come meet day the

most common mistake that we see novice

competitors make across all three lifts

is a failure to weight and comply with

the judges commands for those three

lifts if you didn't know already there

will be a front judge and then to side

judges who decide whether or not the

lifter has met all Federation standards

now when you're breaking down each lift

will take a moment to go over these

particular commands then dive into other

common reasons for failure this list

isn't exhaustive and it will also be

based on the IPF or USA PL

standards but it'll be a good overview

of common mistakes that we see across

all Federation's I recommend reviewing

your feds rulebook prior to competition

to best understand your particular needs

and that Federation's particular

standards so first we're gonna start

with the squat and those commands now

these are relatively simple there's only

two and the first one is squat and that

signals that the lifter can begin the

movement and then rack is given at the

completion of the repetition that

informs the lift or to then return the

barbell back to the squat rack do note

that there is no command given to unwrap

the barbell initially and that a lifter

can do this at their own pace from the

time the judge announces that the bar is

loaded the lifter has one minute to

receive the squat command now one minute

may not seem like that long but trust me

there's ample time there and there's no

need to rush beyond failing to obey the

commands the most common reason for a

technical miss in powerlifting

competition is for not reaching adequate

depth in the squat adequate depth means

that the crease of the hip needs to sit

below the horizontal plane made by the

top of the knee while there can be some

inconsistencies in judging

we always recommend that lifter squat to

depths beyond a reasonable doubt in

training so that they're never caught

off guard in a competition setting

failing to meet depth will be denoted by

judges with a red flag in addition to

the more popular dev standard common

mistakes causing lifters to fail in a

meet include the following the first one

could be any foot movement after the

squat and before the rack commands are

given this can mean any lateral forward

or a backward step and it doesn't just

refer to stumbling if you start to rock

the bar before the command is given you

will fail the rep the second one is any

downward motion of the bar if at any

point during the upwards portion of the

lift the bar starts to lower the lift is

technically no good even if the lifter

saves it this rule also applies to any

double bouncing in the squat

the third is failure to lock out your

knees or hips at completion of the rep

even if you stand all the way up the rep

won't count in a meet unless your knees

and hips are locked out soft knees here

at the completion of the rep will be red

lighted and you'll sometimes see lifters

fail to receive the squat command

because of not having their knees and

hips locked out at the start and the

last one is any contact of the upper

arms or elbows to your legs this is kind

of game to that judges to be a

supportive technique while incidental

contact isn't necessarily an immediate

disqualification any contact that is

deemed supportive can be flag as a no

lift rather than leave this to the

discretion of the judges

we recommend avoiding any of this

contact altogether in training or

obviously on the platform as well all

right now we're moving on to the bench

press this one's a little bit more

complicated of the three lifts because

there are three commands here there

start which indicates to the lifter that

they are able to begin their rep press

is given once the bar rests motionless

on the chest and that lets let her know

that they can begin pushing up the bar

and then there's rack which is given at

the lockout indicating that the lifter

can return the bar to the rack even

after obeying all these commands there

are still a number of other reasons

lifters fail list in a meet that we want

to avoid the first thing to look out for

is failure to lock out the bar keep in

mind that the rep isn't over until your

elbows are fully locked out and the rack

command is given the second is any

downward movement of the entire bar some

Federation's used to have a rule where

the lockout was required of both arms

simultaneously but feds have recently

allowed some asymmetric lock outs given

this rule it's possible to see a dip in

one side of the bar and that's kind of a

companies and uneven lockout and that's

all within a legal rep the rep will not

be overruled here unless the entire bar

descends so this applies to any sink or

Heath where the bar descends

after the press command the third one is

your head shoulders or but losing

contact with the bench any change in the

lifters elected position during the lift

will result in a new lift some

Federation's including the u.s. APL

require contact between a lifters head

and the bench throughout the whole rep

where other Federation's don't the last

one is any instance of feet or just one

foot lifting off of the floor during the

press the lifters feet must remain on

the floor the u.s. APL requires that the

entire flip must be flat on the floor

and that's as flat as the shape of the

shoe allows but other funds allow you to

match with your heels up so foot

movement in the u.s. APL is permissible

as long as the foot remains completely

flat on the floor like the head position

rolls on foot placement vary from Fed to

Fed so make sure you're double-checking

your rule books and figure out how you

can position your feet and what those

standards are okay and finally for my

favourite lift we have the deadlift this

is the easiest one there's only one

command where the center judge calls

down to inform the lifter that the rep

is complete and they may lower the bar

to the ground

there's no start command so the lifter

can begin the rep at any point after the

judge announces that the bar is loaded

of course within their one-minute window

the lifter must wait until the down

command is given to lower the bar or

else they'll get some red lights beyond

missing that down command there are a

number of other reasons lifters may fail

a deadlift in a meet the first is

failure to stand erect at the lockout

full lockout is achieved when the

lifters shoulders are back their hips

are forward and their knees are straight

second is any downward movement of the

bar any downward movement of the bar

before it reaches that lockout will

result in a no lift or some red lights

the third is supporting the bar on the


any lift where the judges deem that the

bar supported by the thighs as like

ramps up the legs on the way up may be

ruled invalid this rule also applies to

any hitching where the

knees are locked in unlocked in attempt

to squat the bar up next we have any

foot movement before the down command is

given so any step forward backward or

laterally before you hear that down

command will result in a red light

movement is allowed after the down

command is given where you might see

some sumo deadlift errs with a really

wide stance rotate their toes inwards

after that down command is given to

avoid dropping the bar on their feet and

the next is lowering the bar without

control so after you hear the down

command you have to lower the bar with

both hands using some control the worst

way to miss a lift is to hear the down

command everything be good and then a

lifter just drops it or loses control or

it loses their grip make sure that

you're holding tight throughout the

entire downward movement of the barbell

all right and that's it for this video

guys I hope you enjoyed the explanations

of how you can screw up your list out of

me hopefully this will be a good lesson

to teach you how not to do it and what

to look out for again always check out

your Federation's rule book because the

rules do differ depending on if you

compete us APL or us PA or whatever

Federation you may choose if that

doesn't make sense to you make sure to

check out the previous videos so you

learn about Federation's you can learn

about other things to look out for when

getting ready when going from zero to

platform which is what this series is

all about make sure to give this video a

like if you enjoyed it or found any of

this information helpful and if you're

not already subscribed to my channel I

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those are also there for you so I hope

you guys enjoyed this and I'll see the

next one bye