POWER LIFTI NG COMPE TITIO NS For people interested in weightlifting and competition Mike Consalvi
Dec 22, 2015
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+
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
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
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