Competition. For many new lifters, getting up in front of a crowd of mostly strangers and attempting to lift your maximum bests on the power lifts can be a very frightening proposition. It can be so unnerving for some that they never compete. How do you decide you’re ready for your first competition?
There are a few factors that must be addressed before you decide on a competition. First and foremost, are you physically ready for a competition? Have you trained appropriately to get yourself through a contest and to physically do your best on that day? You may or may not have had training partners—hopefully you have—but if you haven’t, that doesn’t mean you can’t compete successfully. Having lifting partners makes it that much easier for others to spot flaws in your form. Training partners can correct bad technique and bad habits before they set in and are harder to break. It’s also harder to push yourself safely in powerlifting gear by yourself. It’s almost impossible in a bench press shirt. At the very least, you should try to get together with some experienced lifters a few times before a meet. This may mean a long drive, but in the end, it will be worth it.
Early in my lifting career, I drove 110 miles round trip once a week for four straight years through snowstorms and all to squat with master’s lifter, Dick Furman, who taught me how to use the monolift and canvas squat suits and what the sport of powerlifting is really all about. I will forever be in his debt. It was worth the trip because I put 100 lbs on my squat in the first 18 months. So try to get around some experienced lifters to help you with your gear and your form.
Successfully competing in and finishing a powerlifting contest hinges on your form. Is your form in adherence to the rules of competition? In other words, do you consistently break parallel? Do you pause the bar at your chest? Do you cleanly pull the bar to completion without hitching?
Regardless of federation or affiliation, the rules of powerlifting are basically the same. You must clearly break parallel in the squat. You must clearly pause the barbell at your chest and wait for the press and rack command, and you must deadlift the bar, standing fully erect without hitching. This is where experienced lifters as partners truly have the most value because they will know what these rules mean and will help you understand them so that you can integrate proper lifting form. Nothing is worse for a new lifter than to bomb in the first meet because he never broke parallel in training or paused on the bench press. In fact, these errors push away many first time lifters because they feel so dejected that they don’t return to competition. That being said, it’s always a possibility that you may bomb out. You may be angry and upset but don’t let that drive you away from the great sport of powerlifting. Learn the rules and good form and give it all you have. Remember, there is always another contest coming up.
I refereed a high school meet a couple years ago and was given some flack by some teenage boys whom I had red lighted in the squat. They weren’t breaking parallel. The rules of the sport, regardless of a high school meet, the IPF World’s, or the APF Seniors, are the same. You must break parallel. Was I being too strict? No. They should have known the rules of sport prior to the contest. So learn the rules and follow them.
Each federation may have slightly different rules as far as squat commands, gear, and other issues. Before you show up at the meet, do your research on your particular federation’s rules so you don’t show up with the wrong gear or the wrong idea. Always bring a helper or two to a meet. This is especially important at your first meet. Hopefully, you’ll have someone who is experienced because that will make your day much easier. If you’re there learning and so is your help, it could spell disaster, so get somebody with experience if you can.
Another great way to learn the sport and competition is to go to some meets. Introduce yourself to the meet director and volunteer your help and time. Almost every meet director from the guy running the county open to the guy running the Senior Nationals can use an extra pair of hands. You may be spotting, loading, setting up, collecting admission, or whatever, but do it for the experience. Don’t expect anything other than a sincere thanks at the end of the day. However, what you will gain in experience and knowledge far surpasses a few bucks.
For your first few meets, don’t worry about beating anyone or where you will place. Compete for a total or against yourself. There will be plenty of time after you gain some experience to go head to head with a rival lifter. Many times a new lifter makes bad choices by trying to beat the other guy. The new lifter ends up attempting a deadlift that far surpasses his ability at the time. Don’t do it. Lift smart, pick smart attempts, and total the best you can.
In summary, be prepared, learn all you can, know the rules, show up, and give it your best. Most of the federations have class rankings, such as class one, master, and elite. This is a good way to gauge your progress, and it gives you a legitimate number goal to shoot for. Set your goals sensibly, and before you know it, you may be hitting an elite total.