Before the big day.

In both federations you will be expected to wear a Singlet. For British Powerlifting this must be from an approved supplier. You will also be required to wear long socks to deadlift. You must have footwear, a sports shoe or ballet pump. You are also required to wear a T-shirt.

Aside from these required items, you are also permitted to use the following further personal equipment:

• Wrist wraps
• Knee sleeves (British Powerlifting only)
• Powerlifting belt

These items are optional and if you chose to use them they must meet specific specifications. For British Powerlifting events they must be from an approved supplier. 

Below are links to the respective federations kit specification/approved lists.

BDFPA

https://bdfpa.co.uk/rule/WDFPF%20RULEBOOK-book-4-V1-Nov-16.pdf

See from page 14. See unequipped (raw)

British Powerlifting

https://www.powerlifting.sport/fileadmin/ipf/data/rules/approved-list/Approved__List_2023-2026_Final31-10-22-01.pdf

See Classic (Raw)

Below are links to UK suppliers where you can find everything you need for both federations. If you are lifting with British Powerlifting, be sure to look for products that are marked "IPF Approved".

Pullum Sports

https://www.pullumsports.co.uk/

A7

https://a7uk.com/

Strength Shop

https://www.strengthshop.co.uk/

SBD

https://sbdapparel.com/

Preparation

Powerlifting events are a long day. You're going to want to take plenty of provisions with you. Firstly, you'll likely want something to eat after you weigh in. 'Just add water' porridge pots are a really good option.

You may also want to pack lots of foods that are easily digested like jelly sweets, Pringles and rice cakes. No one wants a hungry Powerlifter!

Be sure to pack plenty of water to and energy drinks such as Lucozade are also a good idea. If you are going to be taking pre-workout please please make sure it is from an "Informed Sport" approved supplier. There have been many cases where lifters have tested positive and been banned due to something they have inadvertently consumed from a pre-workout.

For the ladies

Ladies, you may want to take some extra provisions. Accidents can and do happen on comp day, so you might want to take some extra liners and underwear with you for the day.

On the morning

You're going to want to give yourself a little extra time to get to the venue and settle in. Aside from the standard traffic issues, many of the venues have little parking. They also tend to be in the ass end of nowhere so may take some finding! The last thing you want is the extra stress of getting lost to deal with.

Weigh-in

'Weigh-in' opens two hours prior to your respecting groups 'Lift-off'. You will assigned a 'Lot Number' and this will be the order you get weighed in.

When you are called in to be weighed, you are permitted to take in a chaperone. There will be two/three officials of the same sex as yourself in the room with you.

Firstly, you will be asked to show your membership card. You will be asked for you date of birth then you will be asked to give your opening attempts for each discipline. 

Its then time to step onto the scales. You will be required to strip down to your underwear (or you can strip completely naked should you need to). You must have a barrier between your feet and the scales. This should be your socks but you are also permitted to use a paper towel.

You may also have to get your personal kit checked. This can be done before or after you weigh in. The event officials will let you know where and when this will take place. More often than not, this will be done at 'weigh-in'.

At some point after weigh in and before 'lift-off' you will be asked to check what rack height you require for the Squat and Benchpress. Make sure you wear the footwear you will lift in when you do this, as this could change the height you require.

Once you have weighed in you are free you go and start your warm up.

**At this point you must not leave the venue unless you get permission from the event organiser of senior official.**

Warming up

Here is where you'll want to consider your timings. 'Weigh-in' doesn't tend to take too long and you may well be one of the first on the list. You could be in and out in just a few minutes. Dependant on your opening attempts you may be one of the last to be called out onto the platform, so you could potentially have an hour or so before you even need to think about getting moving. Keep this in mind when you are preparing your kit. You may want to take something to pass the time and keep that nervous energy at bay.

So, what warm up's will you do?

What rest will you want to take between each warm up set?

What mobility and activation will you do before or between your warm up sets?

You should aim to get the above locked in so that you know how long it will take on the day. I would strongly advise doing a dry run prior to comp day. You will want to time the start of your warm up so that you don't have too much time standing around. You also don't want to feel rushed.

Lift-Off

Prior to 'Lift-off' you will be moved into a 'Holding Area'. This is where you will sit before you are called to the platform.

When the lifter before you is called to the platform, you can wait in the technical area to the side of the platform where the Technical Officer will be positioned. This is also normally where the chalk bowl is located.

When the previous lifter has completed their lift, the platform crew will load your weight. When the centre official is satisfied that the correct weight has been loaded to the bar they will signal to the announcer that they are ready. The announcer will then call "Bar Loaded".

You will then step onto the platform and address the bar. Once you step onto the platform, you are not permitted to adjust any of your personal equipment, other than your belt. Should you need to do so, or if you are directed by the officials to do so, you must step off of the platform to make any adjustments to your equipment.

For your squat attempts, once you get the 'Bar Loaded' signal you will have one minute to remove the bar, assume your starting position and receive the starting command from the centre official. Commands vary by lift. Below are the commands for each discipline that you will need to know and must follow:

Squat

At the start of the lift - "Squat"

Before placing the bar back in the rack - "Rack"

Benchpress

At the start of the lift - "Start"

Once the bar has reached and is motionless on the chest -"Press"

Before placing the bar back in the rack - "Rack"

Deadlift

There is no command at the start of the lift. Once the announcer signals "Bar Loaded" you can step onto the platform and address the bar. You can set yourself up, then pull the bar. The only command you will receive will be "Down" . This will be given once you have stood erect and achieved the required finishing position.

You will have one minute from the "Bar Loaded" to receive the "Down" command.

Next attempt

Following each attempt you will have one minute to submit your next attempt to the desk.

Should you miss a lift you are permitted to attempt the same weight again. If you wish to go up, you can. You are not permitted to go down in weight from a previous attempt, so it's extremely important that you open with a comfortable weight that you are confident you can acheive.

Round Up

I hope you found this helpful and that the advice given helps to make your first competition a little less daunting. I could go on for hours sharing the various different rules and regulations that may apply. The reality is, this is your first competition and it will be information overload. There will be more than enough to take in but in summary, the
the main things to get familiar with are:

• The kit you need
• The technical processes (Weigh-in, Platform etiquette, Getting your attempts in)
• The commands that you must follow

Get these squared away and you're golden!

Below are the respective rule books below should you need further guidance.

WDFPF (BDFPA)

https://bdfpa.co.uk/rule/WDFPF%20RULEBOOK-book-4-V1-Nov-16.pdf

IPF (British Powerlifting)

https://www.powerlifting.sport/fileadmin/ipf/data/rules/technical-rules/english/IPF_Technical_Rules_Book_2023__1_.pdf

You will have an awesome day! Powerlifting is a fantastic sport with a welcoming and inclusive community. From your fellow competitors to the platform crew and the officials the event staff, everyone will want you to succeed so we're all right behind you.

We at the Strength Academy wish you all the very best in your first competition, and we hope it lights the fire and you continue to dive further into the sport.

Andy Champ