Kyle Hunt
Hunt Fitness
Powerlifting is going mainstream…well, not mainstream but mainstream within the fitness industry.
Over the past few years powerlifting, more specifically raw powerlifting, has seen a huge influx of people getting involved in the sport.
If lifting big weights is something you enjoy, I’m sure you have at least thought about entering a meet. You may have even talked about it amongst your training buddies.
Well, it’s time to stop talking about it and start being about it.
Here are some tips to help you along the way towards your first powerlifting meet.
Are You Strong Enough?
This is the big question which I assume holds people back the most. If you wait until you are “strong enough” most likely you will never compete. Nobody ever feels they are strong enough.
It’s easy to say, “I want to wait until I hit a 300lb bench and a 400lb squat” But then it is a 315lbs bench and 425lbs squat. See what I mean? Don’t make the mistake of waiting until you are more competitive.
It doesn’t make much difference how much weight you lift at a meet. No one is going to laugh at you. Quite frankly, no one is even going to care how much weight you lift. Everyone will be too concerned with their own lifts to worry about you.
No matter how strong you currently are, it’s strong enough.
The Perfect Time
Like waiting until you are strong enough, if you wait until the perfect time chances are you will never compete.
This is what has always held me back. I always had an excuse as to why it wasn’t the right time to do a meet…and they all were bullshit.
All you have to do is pick a meet and sign up.
We all live busy lives. With all the things you have going on it is easy to push something like a powerlifting meet until a later date when things “calm down”.
It’s all about priorities. It doesn’t matter how busy you are, if you really want to do a powerlifting meet you will find the time to get ready.
But how much extra time will you really need? Aside from the actual day of the meet (plan for all day), not much else should require additional time. Most likely you are already training as much as needed.
Set Realistic Expectations
This all comes down to being honest with yourself
I can’t tell you how many times I have seen people post their “maxes” on Facebook or Instagram that would not even be close to passing at a meet.
That’s fine if you want to test yourself from time to time but just realize that means nothing when it comes to a powerlifting meet.
You must squat at or below parallel.
When benching the bar has to touch your chest and you need to hold it there until you hear the press command. Full range of motion is obviously required as well – full lockout to start and finish the lift.
You can’t “hitch” when deadlifting. Hitching is when the bar gets stuck on your thighs and you re-bend the knee while nudging the bar up along the thigh.
If your best squat is 500lbs, but it’s a mile high prepare to be humbled. Same goes for bench, if you have hit 315lbs but you bounced it off your chest or only came down half way…again, prepare to be humbled.
This is a big issue with your average gym goer. People (who don’t compete) try to compare their shitty form gym lifts with competitor’s competition lifts. There just is no comparison.
Don’t set yourself up for disappointment. Set your goals for the meet based on lifts that you have done that would meet the specific requirements. Also don’t expect to hit 50lbs more than you have ever done before. Shoot to hit PR’s but make sure they are within the reach.
Some Things You Should Know
– The Federation Rules –
Every powerlifting federation will have slightly different rules.
For example, some will allow knee sleeves in the squat, some will allow knee wraps, some will allow both and some will allow none.
It’s important to know the rules of your federation. Go to the federations website and actually read through the rules. This way you will have a basic idea of what is expected.
There will also be a rules meeting for all competitors before the meet starts where you will get a rundown of the rules as well.
Make sure you pay attention! You may find out you read the rules wrong…I did lol!
When I was going through the rule book for the IPA I thought it said you can ONLY wear knee wraps when squatting – no knee sleeves. This was a big deal for me because I had never worn knee wraps before and have always worn knee sleeves.
As it turns out I read the rules wrong and you can wear either wraps or sleeves in the IPA.
– Weight Class –
Powerlifting is a weight class sport. It’s important to not only know what the weight classes are but know how much you weigh and what weight class you plan to enter.
I do not recommend cutting a bunch of weight for your first powerlifting meet. Especially if you have never wrestled or cut weight before. Weight cutting can be pretty easy for the experienced but if you don’t know what you are doing it can be a nightmare.
However, with that being said if you are within a couple pounds of a weight class it would make a lot of sense to drop the couple pounds. You don’t want to be that guy (or girl) who is two or three pounds over the weight class and has to bump up 15+ pounds to compete in the next one higher.
Most powerlifting meets have a 24 hour weigh in, which is great. If you are within a couple pounds of a weight class just cut back on food and water intake the day before and you will nail it. Don’t worry about losing any strength. When you have 24 hours to rehydrate and refuel, a couple pounds is really nothing.
– Be Conservative With Your Opener –
There should be no chance you miss your opener. You should be able to hit your opener, on your worst day, sick, tired and half dead. Don’t take that too literal but, for real, your opener should be easy.
A good recommendation is to pick a weight you can do for a triple. My first meet I even went a little more conservative than that.
Just remember you can always go heavier.
Get one lift on the books and go from there!
Meet Checklist
Here are some things you will need to bring with you the day of the meet.
Large bag: You will need something big enough to fit all of the stuff on this list. You may even need two large bags. One for lifting equipment and one for everything else.
Singlet: Can’t forget this!
Belt: If you have a lever belt if possible bring a back up. Those levers have been known to break on occasion.
Knee Sleeves/Wraps: Essential to hitting raw squat PR’s!
Chalk: The meet will probably have chalk but it’s a good idea to have your own for warming up or if by chance the meet runs out.
Squat Shoes: Self explanatory
Deadlift Shoes/Slippers: Self explanatory
Deadlift Socks: These are actually required in some federations. Either way you will want these for deadlifting.
Foam Roller / Lacrosse Ball: If you use it during training use it at the meet.
Water / Gatorade: Stay hydrated!
Pre Workout: Get hyped up!
Food: You will be at the meet all day, bring snacks.
Extra T-Shirts, Socks, Underwear: You can never be too prepared in this area.
Shorts: You will want something to slip over your singlet in between lifts.
Sweatshirt: Wear this while warming up and in between lifts to stay warm.
Baby Powder: Have someone put baby powder on your thighs before deadlifting. This will help the bar slide up your legs easier. Don’t get it on your hands or shoes.
Towels: You might want to dry your hands/body off.
Ibuprofen / Aspirin: It might come in handy.
Deodorant: Don’t be the smelliest one there.
Music / Head Phones: Chances are something heavy will be playing during the meet. Bring something to listen to in between lifts to help you relax. I don’t recommend being pumped up all day. You will never make it to deadlifts if that is the case.
Camera: Video or it didn’t happen brah!
Last but not least, Federation Card: If you wanna play, ya gotta pay!
Bottom Line
If you have been thinking about doing a powerlifting meet, I recommend finding one in your area and signing up. There is no better time than now!
Video of my first powerlifting meet
Other Articles You Might Like:
1- Nutrition for the Strength Athlete
2- The Big Three: Bench, Deadlift and Squat
3- Interview with EliteFTS Powerlifter Casey Williams
4- Westside Barbell Powerlifter Turned Bodybuilder – AJ Roberts
5- The Top 6 Benefits of Box Squatting
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