The rules outlined in this article will be based on the International Powerlifting Federation (IPF) and USA Powerlifting (USAPL) standards. Without further ado, let’s get into the standards in a bit more detail. If you approach your training with this in mind, then you’ll be getting white lights when in competition. Your worst rep in training, is your best rep in competition. The best way to ensure you are passing your lifts in competition is to 1) understand the movement standards below, and then 2) be strict with these standards in training. However, if you see two or three red lights, then the lift was bad. If you finish the lift and you see two or three white lights, then the lift was good. This is why all you need is a ‘majority’ of referees (two out of three) to believe the lift was good rather than having unanimous support from all referees (three out of three). One referee might think you’re locked out, while another referee might think your shoulders are rounded and not “back”. There may be some subjectivity to how a referee judges your movement standards. In a powerlifting competition, you will have three judges watching that you comply with the following movements standards. Learn more Deadlifting Movement Standards
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