Powerlifting competitions are not for everyone, but anybody can improve their chances of becoming a powerlifter. The most difficult parts of a powerlifter’s training journey do not end there. Instead, each powerlifter must remember and follow specific rules, which is not always easy. This article will go over one of the areas covered by powerlifting competition rules: the deadlift.
Deadlifting Movement Standards
In a powerlifting competition, three judges will ensure that you meet the following motion criteria.
The appraisal of your movement criteria by a referee may be subjective. One referee could think you’re locked out, while another thinks your shoulders are rounded and not “back.”
This is why, rather of receiving unanimous approval from all officials, a’majority’ of referees (two out of three) must agree that the lift was acceptable (three out of three). The lift was successful if you finish it and observe two or three white lights. However, if you see two or three red lights, the elevator is broken.
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The easiest approach to ensuring your lifts pass in competition is to first comprehend the movement requirements stated below, and then closely adhere to these standards in training. I have a saying:
Your worst rep in training is your greatest rep in competition.
When competing, you will see white lights if you approach your training with this in mind. Without further ado, let us go through the criteria in detail.
The rules in this article will be based on International Powerlifting Federation (IPF) and USA Powerlifting (USAPL) guidelines. While most powerlifting competitions have similar rules, each federation will have its own set of rules.
The IPF rulebook clearly stipulates what you are and are not permitted to wear during competition. Certain equipment brands and models are authorized. Check out my best picks for powerlifting competition gear.
1. The bar cannot descend farther before reaching its final position.
After starting the up phase off the floor, the bar cannot move lower.
This entails dipping one side of the bar or the entire bar down. If you studied my bench press technique rules, you’d realize that one side of the barbell may sink down and yet be a solid lift. This is not true for the deadlift. Any movement downhill is considered a failed lift.
The bar will occasionally move lower because it will slip in your hand from its beginning position. This is why it’s critical that after you’ve established your hold, it stays secure on the bar. Please see my post on how to strengthen your deadlift grip for more information. Other causes of the bar dropping down include losing your balance, losing mid-back strength, or having the bar come off of you in the middle of the range.
Now, I just said the bar couldn’t go down, but can it stop? Yes.
The lift will still be good if the bar stops halfway through the range of motion and continues upward.
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2. You must stand tall with your shoulders back.
Let’s divide this into two sections: “stand erect” and “shoulders back.”
To stand upright, your torso must be straight or perpendicular to the ground. This is the final position of your torso. This implies you don’t have to ‘lean back’ any further than straight up and down. Many lifters will lean too far back, which is simply wasted effort that will not get you any additional points with the referees.
Shoulders back refers to the retraction of your shoulder blades. You want to avoid bending your shoulders forward. Your muscles aren’t strong enough to put your shoulder blades back into position if your upper back is curving. As a result, your torso may be upright, but your shoulders may be rounded, resulting in a poor lift.
3. At the end of the lift, you must stand with your knees straight.
To accomplish the exercise, you must stand tall with your shoulders back and your knees locked.
The most basic method for locking your knees is to flex your quadriceps. When you flex your quads, you drive your knees into extension. If you’re not sure if your knees are locked, engage your quadriceps while standing at lock-out to avoid bending.
If you’re having difficulty locking your knees in the lock-out, it might be because your torso is tilting too far back. Remember how I mentioned your torso being erect? Your knees may droop if you pull any further than is strictly required.
4. During the lift, the bar cannot rest on the thighs.
A hitch occurs when the bar rests on the thighs during a deadlift.
Remember that the bar can halt (as long as it doesn’t fall), but it cannot stop and rest on the thighs. It’s also worth noting that hitching is allowed in Strongman. However, this is not the case in the context of powerlifting.
5. During the ‘up phase,’ you cannot step forward or back or move your feet laterally.
This rule only applies to the upward portion of the movement.
As a result, once you begin moving the barbell upward, you cannot transfer your feet from the starting position to the lock-out position.
This rule does not apply during the down phase. After obtaining the ‘down’ signal from the head referee, you may move your feet. The majority of lifters will not move their feet during the ‘down’ phase, but if you do, you will not fail.
6. You must return the bar to the floor while keeping both hands in control.
When the head referee says ‘down,’ your hands must be grasping the barbell the entire time.
This rule prohibits you from dropping the bar from hip height after you have locked the weight out. Dropping the barbell during lock-out is permissible in other sports where deadlifts are performed, such as Crossfit or Strongman. However, in powerlifting, they would be grounds for failure.
You don’t have to gently lower the barbell to the floor if you drop it quickly. However, you must always keep your hands on the bar.
Deadlifting Instructions You Must Follow
Now that you understand the technical movement criteria, you must also follow the orders of the referees.
Even if all other movement criteria are followed, failure to comply with any referee directives will result in the lift being invalidated. Missing an attempt because you did not follow commands when you were physically capable of doing so may be quite unpleasant. However, there is a rule that requires you to follow the orders since it is the referee’s obligation to ensure you maintain control of the movement at specific phases of the lift.
There is only one command in the deadlift: “DOWN.”
The deadlift, unlike the squat and bench press, does not include orders to begin and end the activity. The only command you will hear once the head referee believes you have achieved the “lockout position” with your hips, knees, and shoulders locked is “DOWN.”
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Rules for Choosing Deadlift Attempts
After each try, you will select the next weight to hoist.
For example, after completing your opener, you must select your second try. You can either repeat the same weight (if you failed the first time) or increase it. If you chose to move up, you cannot choose a load that is less than the weight you just lifted. You must go up by at least 2.5kg, and you cannot change the weight once you have chosen the load. When you’ve finished the second attempt and are deciding on weights for the third, the same rules apply.
These rules apply to the squat, bench press, and deadlift, with the exception of the third try deadlift. You can alter your first third try deadlift up to two times on the third attempt.
For example, suppose you deadlifted 100kg successfully on your second effort and are competing for first place. You next proceed to the scoreboard and choose 110kg for your third try. After watching a few lifters go before you, you realize that all you need to do to place first is lift 105kg. You may now drop your weight from 110kg to 105kg. You may reduce the weight as long as it does not fall below the weight you lifted on your second attempt (remember, this exception only applies to the 3rd attempt deadlift).
As an alternative, say you needed to win with 115kg. You might up your starting weight from 110kg to 115kg. If you wished, you may change your attempt a second time. As an example, you may drop your effort from 110kg to 105kg, then back up to 115kg. However, after submitting your modification request for the second time, you must go and lift the specified weight.
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Jamal Browner Powerlifting Program
If you want to make sure that you are fit enough to make sure that you don’t break the rules, then you can train by doing Jamal Browner’s amazing Powerlifting Program. The Jamal Browner Powerlifting Program is a great training program that has been carefully designed to help you achieve your dreams of becoming a world-class powerlifter. This is because it takes the time and attention to detail that only a real world-class athlete could offer. This makes it the perfect program for any beginner or expert looking for an amazing workout. With this amazing Powerlifting Program, you will be able to increase your power every day, find out what your strength levels are at and what they need to be in order to reach your goals, and get the toned body you need to support your power.