Understanding Powerlifting Techniques: The Judging Criteria
Powerlifting is a sport that is both physically demanding and technically intricate, which requires strength, precision, and technique. Understanding the judging criteria used in powerlifting competitions is vital for athletes seeking to top scores in their events.
Powerlifting follows three major lifts – the squat, the bench press, and the deadlift. Each lift carries its judging criteria, which are dependent on the rules set by the relevant governing bodies. The IPF (International Powerlifting Federation), for instance, has its comprehensive set of rules. Athletes are evaluated based on their ability to perform the lifts as per these criteria.
Squat Technique Criteria
In the squat, the judges primarily focus on the depth of the lift and the lifter’s control. For a squat to count as a full lift, the top of the thigh at the hip point must break parallel and go lower than the knee’s top. Judges pay keen attention to the position of the bar, which should be steady without any vertical movement.
The whole movement should be deliberate and controlled. Any signs of instability, such as stumbling, can lead to significant point reductions. Also, the lifter must stand erect, with shoulders and knees locked at the start and finish of the lift, to score maximum points.
Bench Press Technique Criteria
The bench press judgment involves three primary elements—the pause, position, and finish. The lifter must pause for a brief moment with the weight resting on the chest before the upward push. Lifting the buttocks off the bench or failure to keep feet flat on the floor during the movement could lead to disqualification.
The lifter must evenly lock out both arms simultaneously while keeping the bar steady. Inconsistency in the upward movement or any signs of downward motion are not permitted. Each lift must conclude with the bar returned to the rack under the lifter’s control.
Deadlift Technique Criteria
In the deadlift, judges focus on the lifter’s full body lockout, meaning the knees, hips, and shoulders are straight at the top of the lift. Lifters must control the weight through the entire movement, without any support from the thighs or uneven extensions of the shoulder.
At the conclusion of the deadlift, any dragging of the weight down the thighs is a no-go. The lifter must also return the bar to the floor under control. Any deliberate, forceful drop of the weight might lead to disqualification.
Frequently Asked Questions
1. Are there different rules for different powerlifting federations?
Different federations may have slightly different rules, but the essence remains the same. Lifters must perform the squat, bench press, and deadlift in a controlled, stable manner. The depth of the squat, pause in the bench press, and lockout in the deadlift are universal elements.
2. What if a lifter fails to adhere to the judging criteria?
Failing to adhere to the judging criteria during a lift often leads to disqualification of that lift. However, lifters usually have more than one attempt to rectify their mistakes.
3. What is the role of a spotter in powerlifting competitions?
A spotter primarily ensures the safety of the lifter. They also assist in unracking and reracking the weights during the squat and bench press but do not help during the actual lift.
Step-by-step Guide
1. Understand the judging criteria for each lift.
2. Practice the movements individually, focusing on the necessary elements like depth, pause, and lockout.
3. Film your lifts to see if they comply with the judging criteria.
4. Obtain feedback from an experienced powerlifter or coach.
5. Work on elements you struggle with, one at a time.
6. Test yourself in an actual competition situation.
7. Analyze your performance, noting what went right and wrong.
8. Apply this feedback to your training.
9. Repeat this process, working on your weak spots.
10. Include mobility and stability exercises to aid your lifts.
11. Adopt a balanced diet for a better strength-weight ratio.
12. Practice lifting in your competition gear.
13. Learn to peak at the right time through intelligent programming.
14. Get familiar with competition protocols and commands.
15. Enjoy the process and celebrate improvements.