Powerlifting Commands
If you are interested in competing in powerlifting, you must learn the powerlifting commands of your federation.
You could make all your lifts to the legal technical standards, but if you fail to follow your commands, you will not get credit for your lifts.
That is why it is so important that you learn, practice and follow the commands of competitive powerlifting.
In this post, I will explain the commands for the squat, bench and deadlift in the USAPL.
Squat
These are the squat commands you need to follow to receive credit for your squats.
First, you will be told “The bar is loaded.” This means you are ready to walk up to the bar, take it off the rack, and get into your start position.
The head officials will wait until you demonstrate motionless control. They will also wait till your feet are still and knees are straight.
You will then receive the “Squat” command.
At this point, you should take your breath and start the descent for the squat. Descend till your hips are below your knee joints. Then stand up.
You must demonstrate motionless control of the bar at the top of the lift with feet planted.
Then you will receive the “Rack” command.
Walk toward the rack and the spotters will help you put it the bar back on the rack.
If you start the squat before receiving the “Squat” command, or you start walking towards the rack without receiving the “Rack” command, you will not receive credit for the lift.
Bench Press
Here are the steps you need to follow to receive credit for the bench press.
Just like the squat, you will receive a “Bar is Loaded” command. At this point, you can walk towards the bench press, communicate with the spotters and get into position for the lift.
Next, get into position for the bench press. Take the weight off the rack or have the spotters help you take the bar.
You must demonstrate that your feet are flat and motionless, and that your shoulders and hips are in contact with the bench. Additionally, you must also demonstrate that your arms are straight and motionless and that you have control of the bar.
If you satisfy all these requirements, you will receive the “Start” command.
Next, you will pull the bar to your chest. You must keep the bar motionless on your chest without any heaving or downward motion.
After the required pause, you will receive the “Press” command.
You must press to arms straight and keep the bar motionless over your chest with arms locked out.
Then you will receive the “Rack” command.
Next you can start to move the bar towards the rack with the help of your spotters.
If you start the press before receiving the “Start” command you will not get credit. Or, if you begin the press before the “Press” command, you will not get credit. Finally, if you move the bar back toward the rack before receiving the “Rack” command, you will not get credit for the lift.
Deadlift
You will receive fewer verbal instructions for the deadlift than the other lifts.
On the deadlift, you will have a full minute to perform the lift once you receive the “Bar is Loaded” command.
Once you finish the lift, you must demonstrate full control at the top of the lift..
When you do that, you will receive the “Down” command.
If you put the bar down before finishing the lift or being told to put the bar down, you will not get credit for the lift.
Learn and Practice the Powerlifting Commands
Listening to and following the powerlifting commands is necessary to get credit for your lifts. Don’t be that athlete who can perform the lifts but does not get credit because they did not follow the commands!
Make sure you practice the commands in training before you plan to compete for the first time.
What do you think? Have you ever missed a command in a competition? Let me know in the comments below.
