FIRST-TIME LIFTER INFORMATION AND HELP
So
you're tired of being just a spectator and want to join the leagues of
the competitors… Great!! Life is a lot better living then sitting
on the sidelines. I have been asked several questions about powerlifting
by people interested in starting out. Although I do not consider
myself an expert, I have been involved with powerlifting competition
since I was young, and at least feel competent to give some beginning
advice.
Many trainers at your local health clubs will be acquainted with
the basics of the bench press and deadlift. Also, most clubs will
have their share of obvious powerlifters. Don't be afraid to ask
for help and advice from them - believe me, nothing is more complimenting
to them then to be asked for advice. If you are local to the Monster
Muscle Gym, then you can stop by anytime for advice and actual practice.
The first thing I see many people wanting to do is try to find out the records for their age and division. Don't do this. When you are looking up the records you are looking for the very best lifts in the sport. You are not looking for what your actual competition will probably offer. Although there are some out there who will set records in their fist competition, this is rare. This can also be discouraging. You primary goal for your first meet should be to complete at least one successful bench press and most importantly, to have fun. Remember that you are not competing against everyone in the meet, only the people in your same age division and weight class. Sometimes you may even be the only person in your division.
Second,
comes equipment. Many people are deterred from powerlifting competition
because they are not familiar with the world of supportive equipment
that is available for lifters to wear during competition. This is
the reason that Monster Muscle has elected to promote RAW events.
Raw means that you will be competing against other lifters that
will not be wearing supportive equipment. Not all meets feature
a RAW division but we think it is important to invite and encourage first-
time competitors. If you are going to be deadlifting, a belt is
a must. Avoid flexible Velcro belts. A thick leather belt is recommended
but even a thinner leather buckle belt, available at most sporting
goods stores, is better than the Velcro type. Monster Muscle sells
both kinds. You may be able to borrow a belt at the competition
but I would not rely on that assumption. While on the bench press, the
judges will need to see your butt, specifically whether or not it
stays in contact with the bench or not and therefore our meets will
require you to wear a singlet. You may elect to wear wrist wraps
and knee wraps (personal preference). Finally, plan on wearing sturdy
shoes for competition. Flat soled shoes are recommended such as
wrestling shoes.
Third, be ready to be patient. Competition is NOT like what you
do in the gym. You will have the opportunity to warm-up in a designated
warm-up area and may have to wait in line. After your warm-up it
may be a half hour before your first lift. You must be ready for
that. Then it may be another 15-20 minutes between your attempts.
You simply are NOT lifting under ideal conditions. Find a chair, and stay
comfortable. There will be a flight list posted to let you know
when it is your turn.
An official will verbally let you know when you are up, on deck
or in the hole.
Fourth, get acquainted with the rules of competition. The way you
are benching in the gym is probably not what the judges want. In
competition, you are allowed to have someone help un-rack the bar.
You must bring the bar down and pause on your chest. This pause
can be a fraction of a second or may take longer if you are moving
too much. The judges want to see the bar stop on the chest motionless,
and then the head judge, seated behind your head, will say “Press”.
At this command you must lock out the bench press. Then the judge
will call “Rack” at which time you may re-rack the bar. The most
common mistakes made by first-time lifters is that they sometimes
bounce the bar off their chest. Also, many lifters will lock out
their press but then get excited and re-rack the bar before getting the
signal form the referee. Practicing this form definitely makes perfect!
Fifth,
invest some thought in choosing your first lift attempt. I recommend choosing
a weight that you can do for 3 reps. I have seen so many lifters,
both new and experienced, choose a weight that is too heavy and
then miss it. Remember, you cannot lower your attempts, only repeat
or increase. I recommend that your second lift be what you believe
you max to be and your third lift can be a realistic personal record.
Again, if you miss an attempt, the weight will not go back down. You must
use the same weight or more on your next attempt. So if you try
to much your first attempt and miss it on your next 2 attempts you
are disqualified from the competition. This is called bombing out.
Remember to base you decision on what you have benched using good
form.
Overall if you are at all interested in competing, COMPETE! Don't
wait until you think you are ready. You must compete to learn what
I have just told you. Some people are afraid to compete because
they feel that they somehow inconvenience the experienced lifters.
Other concerns are that someone will not lift much weight and make
a fool of themselves. I have seen nothing but respect for
other lifters at these meets. Regardless of what they lift and how
they do. In fact, often the better lifters will approach the less
endowed lifters and offer training advice. Showing up and simply
trying has already earned you respect. The grass roots lifters are
the ones supporting the sport so the elite lifters can go to the world
championships and make us proud. So become one of them. If you are
still too nervous, I recommend getting a friend to compete with
you, or to go and help you compete. Things don't seem as strange
the first time around when you have someone familiar along to discuss
things with. The meet directors, staff and officials will help you
as much as possible. Don't be afraid to remind them that it is your first
meet and they will make sure to remind you of the little things
prior to your lift. Each meet has numerous first-time lifters, so
what are you waiting for?
Weigh-ins:
Finds out what the weight classes are and decide which
class you will be in. Don't try to cut weight for your first meet;
it is harder than you think, if un-experienced. Weight loss prior
to competition can greatly affect your strength. If you are 1-2 pounds
over a class then it might be good to drop a little to make the cut-off.
Plan ahead and modify your diet early instead of last-minute cutting.
Weigh-ins are conducted the evening prior to and the morning of competition. I recommend that you weigh-in wearing clothing that is very light. Weigh-ins are done privately behind a curtain by an official of the same sex. Most men weigh-in in their underwear and women usually wear shorts and sports bra, underwear and bra, or long T-shirt. You have the option of completely stripping but that is usually done necessary if someone is a pound over weight and really wants to loose that extra pound.
Meet Check-list:
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Clothing for weigh-ins.
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Competition clothing –singlet and T-shirt and sturdy shoes.
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Belt – a must for deadlifting, many like to wear a belt for the bench press also.
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I recommend a sweat suit for staying warm during competition while waiting.
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A change of clothes for after the competition.
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A towel for wiping chalk up and your hand and a bigger towl if you plan on showering after the competition (plus toiletries).
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A gym bag to keep your personal possessions. Always know where you things are!
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I recommend some snacks (crackers, fruit, etc.) and drinks (Gatorade, juice, etc.) in case there isn't something of interest available at the meet.
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Some cash if wanting event merchandise or concessions.
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Proof of your age such as a drivers license or birth certificate.
Please contact the promoter if you have questions or concerns about competition. Good luck!