What Is Pull-Push Powerlifting?

A typical powerlifting competition tests competitors in three exercises -- squats, bench presses and deadlifts. This is known as a full power meet, but it isn't the only type of powerlifting. You can also enter deadlift-only, bench-only, iron man competitions and pull-push meets, strength coach Bret Contreras notes. The pull-push competition tests you on just the deadlift and the bench press, and could be the best option if you're just getting started in powerlifting.

  1. Benefits of Pull-Push Powerlifting

    • A full three-lift powerlifting competition can be nerve-wracking, so by competing in two lifts instead of three, you lessen the stress. This can be beneficial if you're just getting started in powerlifting and want to ease yourself into competitive lifting. Not competing in the squat is also a wise move if you're suffering from a knee or ankle injury yet still want to compete.

    The Pull

    • The pull refers to the deadlift. In a competition, three judges watch your lift -- each will either pass or fail your lift, and you need at least two out of the three judges to pass your lift for it to count. You must lift the bar up from a dead-stop on the floor, in one fluid movement, until you're standing tall with the bar in front of your thighs and your hips locked out. Common reasons a judge might fail your deadlift attempt include failing to lock your knees and shoulder blades at the top, any downward movement or hitching during the lift, not waiting for the judge's call to lower the bar, or dropping it down onto the platform instead of lowering it under control. You get three attempts at the deadlift, and your heaviest successful attempt is recorded.

    The Push

    • As with the squat, you must follow several guidelines for the bench press. The same rules apply with regard to judges and your number of attempts, but there are more calls on the bench press. Your feet must touch the floor at all times, and your butt, upper back and head must also be in contact with the bench. You remove the bar from the safety pins with the help of spotters; then the judge will call for you to lower the bar. Take it down to hold it on your chest until the judge calls for you to press it back up again. When your arms are straight, wait for the judge's call again before putting the bar back in the pins.

    Preparing for a Pull-Push Competition

    • Your training leading up to a competition should focus around the deadlift and bench press but also include accessory work for each exercise. For deadlifts, this includes other lower-body and back exercises such as glute-ham raises, stiff-legged deadlifts, dumbbell and barbell rows, and ab work. For bench presses, focus on dips, pushups, shoulder presses and chin-ups. Only train very lightly in the week before your competition.

      Pick a weight you're comfortable with for your first attempt on each exercise, advises powerlifter and strength coach Chris Smith -- it should be a weight you could lift for three to five repetitions. After this, you can go heavier on your subsequent attempts. Smith also recommends asking an experienced lifter to help you out on competition day, making sure you're well warmed up before hitting the platform and learning the judging commands thoroughly.