Empowering Lifters Nationwide
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What is powerlifting?
Powerlifting is a strength sport that tests an individual’s maximal strength in three specific lifts: the squat, bench press, and deadlift. Participants attempt to lift the heaviest possible weight in these three exercises. Each lifter gets three attempts for each lift. The heaviest successful lift from each category is added together to calculate their total score. The lifter with the highest total in their weight class is the winner. Powerlifting requires significant muscular strength, coordination, technique, and mental focus.
Squat
The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter’s shoulders. At the referee’s “Squat” command the lift begins. The lifter bends his knees and lowers him into a squatting position with the hips slightly below parallel position. The lifter returns to an erect position. At the referees “Rack” command the bar is returned to the rack and the lift is completed.
BencH press
Back resting on the bench, the lifter takes the loaded bar at arm’s length. Once the lifter has demonstrated full lockout to the judges, the lifter lowers the bar to the chest. On the chest, the bar must be held motionless until the referee gives the “press” signal. The lifter pushes the weight up until the arms are straight and the elbows locked. Then the referee will call “rack,” and the lift is completed as the weight is returned to the rack.
DeadLift
In the deadlift, the lifter grasps the loaded bar which is resting on the platform floor. The lifter pulls the weights off the floor and assumes a standing erect position. The knees must be locked and shoulders back with the weight held in the lifters’ grip. At the referees command the bar will be returned to the floor under the control of the lifter.
Additional Lifts
Some meets will feature additional lifts.
These are not offered at every Raw meet nor do they count towards an official total.
Strict Curl
After removing the bar from the racks, the lifter must move backwards to the wall. The lifter shall have their shoulders and buttocks firmly against the wall with knees locked. After the referee’s “Curl” command, the lifter must curl the bar to the fully curled position. Once the bar is motionless, the referee gives the “Down” command. Then the referee calls “Rack” and the lift is completed as the weight is returned to the rack.
Military Press
The lift starts from a standing position with the bar in the squat hooks. The lifter unracks the bar and steps back, holding it no more than a bar width above the collarbones. Once standing erect with knees locked, they receive the “Press” command. Without body motion, the lifter presses the weight overhead until elbows are locked and the body is stationary. They receive the “Down” command and lower the bar under control back to the starting position. The “Rack” command allows the bar to be returned to the hooks.
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