Tips to help you succeed in your first Powerlifting competition
#1: Practice the commands
Practice lifting to competition standards in your training - and this includes practicing lift commands.
If you’ve never competed before, you won’t know how you will feel on the platform - which is already more challenging than lifting in an environment you’re used to.
To avoid anything new throwing you off your game, make sure the commands (and rules) are second nature to you. Don’t waste a lift by being called on something entirely within your control.
There are 2 commands in the Squat:
After you have un-racked the bar and are completely still, ready to begin your lift (knees locked out with no further movement in your body i.e. feet shuffling etc.) - the front referee will say SQUAT.
Once you are done, stand completely still again and wait for the RACK command before re-racking the bar. Note that you must demonstrate a clear control of the bar and the weight on the back before the referee will give you the command to begin your lift.
There are 3 commands in the Bench Press:
Take your time to un-rack the bar - let the spotters know if you need help with un-racking. Once you have done that, and hips are on the bench, the front referee will give you the START command to begin your lift.
When the bar touches your chest, hold it completely still (it should not be bouncing or wobbling) until you hear the PRESS command. Do not jump this command - I would recommend practicing LONG pauses (3 missisipi seconds) in your training to help with this.
Once you have locked out the bar, arms completely straight - wait for the RACK command before racking the bar.
There is only 1 command in the Deadlift:
Take your time to perform your lift - you have up till 1 minute. You can begin your lift at any time. Once you have locked out the bar, legs straight (no soft knees), the referee will give you the DOWN command to put down the bar. To avoid jumping this command, I would recommend you train your grip strength.
NOTE: I’ve only covered the COMMANDS in this section.
To familarize yourself with the RULES on what makes a good lift, head on over to the official rulebook here:
#2: Lay off the ammonia/smelling salts
Contrary to popular belief and habits, you won’t want the extra adrenaline pump from ammonia in your system especially if it isn’t something you usually use in your training.
The more competitions you do, you will realize that over-reliance on hype or adrenaline alone (including back slaps), may throw you off your game and focus.
Adopting a calmer approach may actually lead to a more intentional, controlled lift.
That being said, having some hype leading up to a big lift may help depending on your training style. Find the right balance you need in training and replicate that on game day.
#2: Manage your expectations… and just have fun!
It’s easy to be overly ambitious in your first competition and shoot for the moon. It’s also normal to compare your lifts and numbers with your competitors - and you’re definitely going to feel the pressure on the day.
Just remember that everyone has their first times too and try to hold your own.
It’s not your priority in your first competition to bother about what everyone else is doing and DON’T let it put you down.
Aim to soak in the experience, and build a good starting total instead. You don’t know how you will perform on the platform with the added nerves, so I’d say to err on the safe side and be conservative in your attempt selections.
If it look like you have a good chance to place, and all the stars align for you to set some PRs - then by all means go for it.
Good luck and have fun! :)
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