How to Get Ready for a Powerlifting Competition

If you enjoy lifting weights and love to compete, combine both of your interests by entering a powerlifting competition. You'll find different types of competitions, but a powerlifting meet typically includes three lifts -- the squat, bench press and deadlift -- all performed with a barbell. Prepare yourself properly before you compete to help ensure that you stay safe and perform at your best.

Things You'll Need

  • Powerlifting uniform
  • Water
  • Snacks
  • Warm compresses
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Instructions

    • 1

      Select the amount of weight you'll attempt to raise. You get three attempts in each of the three lifting categories. The highest amount of weight you lift in each category applies to your final score. Write your plan down so you don't have to remember nine different numbers at the event.

    • 2

      Check the event's rules and be sure each piece of your personal equipment -- including wraps, clothing and belt -- is in compliance with the rules.

    • 3

      Eat a large breakfast that contains protein, complex carbohydrates and healthy fats. Drink plenty of water or sports drinks with breakfast and throughout the day, leading up to the meet. You can also drink a protein shake as part of your breakfast.

    • 4

      Perform a full warm-up before you attempt any lifts. Begin with cardio work to raise your core temperature, then perform activities that mimic the motions you'll use in the meet, but with less weight. For the bench press, for example, you can bench lighter weights and perform pushups.

    • 5

      Understand the commands you'll receive before and after each lift. Failure to follow the referee's instructions is cause for disqualification. In the squat, for example, you may not begin to descend until the referee motions downward and says, "squat." When your squat is complete, don't rack the bar until the referee moves his arm backward and says, "rack."

    • 6

      Bring water to the competition along with snacks to eat between lifts, such as nuts or energy bars. Have a protein drink with you to have immediately after your final lift.

    • 7

      Bring warm compresses to help keep your muscles loose between lifts.