1

Memo
My goals for this report were to address many of the major challenges
new powerlifters face in a very comprehensive way. Rather than tackling a
dozen problems and failing to cover any of them in a sufficient manner, I
chose three issues that I could cover in great detail given the time
constraints of this course. Through my own experiences I felt most
comfortable writing about the topics of technique, programming, and meet
preparation.
I knew, however, the exact details of what I should cover were subject
to change based on the results of my primary research. Once I compiled the
results of my survey, I realized that many of the respondents explained that
they had issues with not only their opener weight selection at meets, but
also their 2nd and 3rd attempts. I determined that I needed to add more detail
to the attempt selection section of the guide. I continued using the same
source from Matt Gary on attempt selection to write the additional details. I
chose to do this as Matt Gary is the primary audience of the guide, and this
would obviously bolster the credibility of the report from his point of view.
Although Jeff Li agreed to answer my interview questions, he was not able to
respond with the answers in time. This served as a lesson that primary
research should be conducted as soon as possible for this class.
In Edems review of my report, he critiqued my report as being too
technical, but did not provide examples of terms he did not understand.
Without a few examples of terms he did not understand I do not know what I
should be providing more detail for. On the other hand, I was able to correct
my citations in response to the critique of Professor Orel. After her response
to my first draft I made sure to cite the sources of all my graphics.

USAPLs Guide to New Powerlifters

A recommendation report to Chairman Matt Gary

Alec Desaulniers
August 7th, 2015

Preface
For the past 3 years I have independently read, watched, and
implemented Powerlifting advice from the foremost athletes. As a result of
this, I not only have an understanding of core Powerlifting principles, but
have experienced great progression in my own performance. However, for
the purpose of this guide I conducted considerably more research.
The secondary research that I have conducted serves to create
connections between the theories of biology and Powerlifting biomechanics
and strength progression. For example, Mark Rippetoe in his book Practical
Programming, Hans Selyes model of General Adaption Syndrome is applied
to strength adaptation. Strength adaptation very obviously plays a significant
role in achieving the goal of becoming a better Powerlifter. The model states
that when a stressor is applied to the body, the body moves out of
homeostasis. The body responds to this by overcompensating the recovery
process, creating a new standard of homeostasis. This new standard now
prevents the original stressor from moving the body out of homeostasis, thus
a larger stimulus is now required. When viewing the effect of weight training
as a stressor on the body, the bodys ability to overcompensate provides an
explanation for strength adaptation. This model and application of the model
is effectively communicated to the reader of the guide. The importance of
this is that with this knowledge the reader can better understand why their
Powerlifting programs work or dont work.
Insight from Izzy Narvaezs website Powerliftingtowin.com has proven
invaluable alongside another one of Mark Rippetoes books Starting Strength.
These resources have provided me with understanding of the importance of
moment arms in the biomechanical analysis of the three main movements.
During the squat, inefficiencies are created when moment arms exist in the
sagittal plane. Force is produced from the feet (the ground contact point),
and therefore any distance the bar strays away from the feet in the sagittal
plane will result in a moment arm. This is more commonly known as letting
the bar get too far in front of you. Explaining the biomechanics of these
inefficiencies will provide a more satisfying and thorough explanation of
proper form, versus just telling readers what proper form is without an
explanation.
Combining my research of the official USAPL Technical Rules booklet
with my own experience and the experiences of yourself, I have created a
section in this guide dedicated to the preparation of a new competitor for
their first USAPL Powerlifting meet. A thorough analysis of approved
equipment informs readers of what type of shirt, singlet, undergarments,
socks, shoes, and belt to wear. The research also allowed me to report very
specifically the criteria that comprises a good lift and a disqualified lift.

Lastly, research on your website provided me with information on your

recommendations for openers.
The primary research I have conducted has been telling well. Through a
survey of Powerlifters in the University of Marylands Weightlifting Club I
gained insight on the issues that new powerlifters face. When asked how
frequently they found conflicting information when looking for information on
technique, 67% of those surveyed responded somewhat frequently or
frequently. In addition, when asked if they understood why their program
was structured the way it was, only 36% of those surveyed could say with
confidence that they understood the reasoning behind the structure of their
program. Lastly, when asked about mistakes they made during their first
meet, the most common responses from those surveyed were that they
poorly selected their attempts and didnt understand all the rules and
technicalities for a legal lift. Whats important to realize is that this survey
was conducted on those that stuck with powerlifting; theres no telling how
much worse these statistics could be if I was able to ask all of those who
have quit.
The statistics from this research tells us that new powerlifters face the
challenges of encountering conflicting information on technique, lacking
knowledge of the core principles of programming, attempt selection, and
meet technicalities. This guide addresses these challenges. When new
powerlifters look for information on technique, they must wade through
sources that are credible and sources that are not so credible. This leads to
conflicting information. By endorsing this guide on your website, new
powerlifters will be able to have confidence in the credibility of the source. In
addition, not understanding the core principles of programming leaves new
powerlifters confused and frustrated if their progression stops or doesnt
occur at all. Arming them with the information in this guide will allow them to
adjust their programs accordingly. Lastly, this guide comprehensively covers
the criteria of a good lift, and the logic behind attempt selection. By
preparing first time competitors on these topics, frustrating disqualifications
will be avoided.

1 TABLE OF CONTENTS
Background
....5
Guide
Introduction
6
Proper
Technique
..7
Programming
Principles
....20
Your First Powerlifting
Meet..
.23
Works
Cited
.29

Figures
.30

USAPL Guide to New Powerlifters

2 BACKGROUND
Powerlifting is a barbell sport that revolves around three movements: the
squat, the bench press, and the deadlift. In a USAPL competition, competitors
are given three attempts for each movement (three for squat, three for bench,
and three for deadlift) to lift as much weight as possible. The weight of the best
successful attempt from each movement is added together to give a lifter their
total. The competitor with the highest total is the winner.
Unlike sports such as bodybuilding or Strongman, how you look or how big
you are does not determine if you can be a successful Powerlifter. In
competitions, gender classes along with several weight and age classes exist in
order to keep competitions fair. Even beyond that, lifters of all skill levels are

7
encouraged to compete in meets; there is no such thing as being not strong
enough to compete in a meet. This is because competitors know that the
competition is not really with other people, instead, the only competition is
yourself. This results in an environment where all lifters support and cheer each
other on.
If you wish to be a part of sport that develops a strong body and mind in a
supportive environment, Powerlifting is the sport you are looking for. The guide
below will teach you everything you need to know in order to go from your first
day in the gym to successfully completing your first Powerlifting meet.

3 GUIDE INTRODUCTION
Welcome to the USAPL Guide to New Powerlifters! This guide will serve
as a resource for individuals who wish to learn the principles of
Powerlifting, and take them from their first day in the gym to their first
competition. This guide is comprised of three main sections: Proper
Technique, Principles of Programming, and Your First Competition.
Proper Technique will provide an easy to follow, step by step guide to
developing and determining optimal technique on the squat, bench, and
deadlift. This section is reinforced by the application of mechanical
principles and scientific research. In addition, graphics will be utilized to
help you visualize the instruction. Lastly, this section will provide

solutions to the most common technique issues faced by new

Powerlifters.
Principles of Programming will teach readers what principles effective
programs are consisted of. Instead of simply providing a program and
telling readers to follow it, this section will identify how strength gains are
actually made, therefore equipping readers with the knowledge needed
to choose programs that are right for them, and to adjust them
appropriately. That being said, popular programs will still be provided as a
reference to what others have used and seen progress using.
Your First Competition will assist readers in navigating their first
USAPL meet. Everything in the USAPL rule book that a first time
competitor needs to know will be spelled out and explained. In addition,
the advice of more experienced lifters will be given on how to be
prepared for your first meet.
Many beginners in Powerlifting often face the issue of not knowing
where to find the answers to their questions. The internet if full of articles
that either only address one issue, or ineffectively address issues. Using
this guide, those who have no experience with Powerlifting whatsoever
can gain the knowledge needed to be successful in their first meet and
beyond.

4 PROPER TECHNIQUE
There exists a common public perception of those who are large or
strong lifters as dimwitted or meat heads. This leads people to believe
that lifting weights does not require as much careful thought as it
requires a brutish mentality. This could not be farther from the truth. Just
like shooting a basketball, the Powerlifting movements require skill,
precision, and practice. A basketball player needs to perform thousands

of repetitions to develop technique, as well as continually work to make

his or her technique as efficient as possible. The same principle applies to
Powerlifting. All successful Powerlifters have put in a considerable amount
of time and effort into developing their technique to make it as safe and
efficient as possible.
This section of the Guide will explain what proper technique on the
squat, bench, and deadlift is, and offer some useful cues that will help in
attaining this technique.

The Squat
Before jumping right into the squat, a quick disclaimer: Not all
squatting styles will look the same. However, that does not mean that one is
wrong while one is right. Different body proportions (femur length vs torso
length, etc.) will result in different optimal squatting styles. That being said,
this guide will highlight the features of a good squat that remain consistent,
and allow the nuances to be determined by what is most comfortable to the
reader.

[Figure 1]

[Figure 2]

Pictured above are Bryce Lewis (left) and Blaine Sumner (right). Both are successful
USAPL Powerlifters with noticeably different squatting styles.

Bar Placement:

In order to squat safely, the barbell must rest on either the rear
deltoids or the trapezius muscles in a stable manner. These two styles have
been dubbed low bar squatting and high bar squatting respectively. Body

10

proportions, shoulder mobility, and overall comfortability will determine

which style is preferred. Neither style is inherently better than the other,
however. It is important to remember that variations in between the two
styles are also commonly used, proving that the best bar placement truly
depends on where it feels most comfortable. However for the purpose of this
guide, both styles will be explained in order to understand the reasoning
behind using one style over the other.

For whichever style you use, upper back tightness is key in order to
maintain a neutral spine (a concept that will be covered in this section) as
well as a stable resting place for the bar. When high bar squatting upper
back tightness is attained in two steps. First, when holding the bar, force
your elbows underneath the bar, so they almost pointing straight down into
the ground. Then while in this position, attempt to pull your elbows together,
as if you are trying to touch them together. You will feel significant upper
back tightness you should attempt to maintain throughout the lift.

[Figure 3]

High bar (left) versus low bar (right). Notice how in the high bar position, the bar rests on
the trapezius muscles, while in the low bar position the bar rests on a shelf created by

The low bar position is when the bar rests upon the rear deltoids, as
pictured above. This bar positioning promotes a more forward torso learn

11

during the squat, which many lifters find more comfortable than the more
upright high bar. The methods of maintaining upper back tightness during a
low bar squat are slightly simpler versus high bar. To accomplish upper back
retract your shoulder blades and attempt to touch your elbows together. This
will cause a contraction in the rear deltoids, creating a shelf on which the
bar can lay. What is nuanced here is the angle the elbows form with the
ground. This will be determined through experience as a variety of styles are
used.

[Figure 4]

[Figure 5]

Renowned strength coach Mark Rippetoe (left) is a proponent of raising the elbows during a
low bar squat. Josh Hancott, USAPL World Record Squat holder (right) points his elbows
closer to perpendicular with the ground.

Neutral Spine:
The next fundamental aspect of a safe and effective squat is the
neutral spine. A neutral spine attained by maintaining a flat back during the
whole movement. Most commonly lifters will experience is thoracic kyphosis,
which in other words mean hunching or rounding of the back.

12

On

[Figure 6]

the other end of the

spectrum
is kyphosis (right) places stress on your spine during athe
over extension of
Thoracic
squat.
a neutral
spine allows forthe
a safer,
moreof
efficient
transfer
of reduces force
the Maintaining
spine. This
also compromises
safety
the spine,
and

transfer.

force through your body.

[Figure 7]

Over extension (right), and a neutral spine

(left)

Bar Path:
When the bar is in its starting position, it should be directly over the
middle of the foot. The bar should maintain this position over the middle of
the foot throughout the entirety of the movement. This is because since the
feet of the lifter act as the point of force transfer (and since that force is
pointing directly up from the ground), any deviation in the bar location
forward or backward will result in what is called a moment arm. When a
moment arm is created the lifter must apply a moment in order to rotate the
bar back to the original position. A moment is the product of an applied force
with the translational distance needed for the applied force to fall in line with

13

the axis of rotation. The images below demonstrate to concept of a moment

and how it applies to bar path in a barbell squat.
[Figure 8]

Due to the phenomenon of moments, it is crucial to maintain a

[Figure
9] down, the man
Since the weight force is pointing
directly
The same physics apply here. On the right most
does not have
to
apply
any
force
in
the
left
most
picture.
image, theof
hips
willsquat.
now need
to work harder in
straight bar path in order to maximize the efficiency
your
Filming
As the bar moves farther away, the man must apply more
order to pull the bar back into position.
oneself
the side is an effective way to keep track of bar path.
force to keep
the barfrom
from falling.

Bar path, bar placement, body proportions, or any combination may

lead to the knees tracking out past the toes. A myth that has propagated
throughout the fitness industry is that this is in some way bad for your
knees and should be avoided. Researchers from the National Strength and
Conditioning Association decided to investigate this claim.[1] The researchers
examined the technique of seven experienced lifters doing barbell squats.
They examined the torques required of the hip and knee joints when the
forward tracking of the knees was not restricted (knees going past the toes)
and then examined the same required torques when the knees were
restricted from tracking beyond the toes. They discovered that although the
stresses put upon the knee joint were lessened when tracking was restricted,
that, it is likely that forces are inappropriately transferred to the hips and
low-back region. Thus, appropriate joint loading during this exercise may
require the knees to move slightly past the toes.
By maintaining upper back tightness, a neutral spine, and a vertical
bar path, a proper squat can be attained. Filming oneself from a variety of
angles will allow for easy identification of flaws, thus informing what
adjustments need to be made. Nuances such as foot placement and foot

14

angle (whether your feet are pointing straight forward versus pointing
outwards at an angle) are unique to the individual and should be determined
through experimentation.

The Bench Press

As with the squat, not all bench press techniques will look the same.
What is optimal form for one individual may different from what is optimal
form for someone else with different arm length and shoulder mobility. Again,
this section will cover the principles that remain the same across the board.

[Figure 10]

[Figure 11]

Ivan Freydun (left) and Maryana Naumova (right) are both bench press record holders
with vastly different benching techniques due to their respective mobility.

Retracting & Depressing the Scapula:

Keeping the shoulder blades retracted will not only protect the health
of your shoulders, but also increase your back arch and therefore decrease
the range of motion of your bench. To properly retract and depress the
scapula, first hike up your shoulders as if you are shrugging. Next, pull the
shoulder blades together as if you are trying to touch them together. Lastly,
while maintaining this position, depress the shoulder blades (some cue this
as putting them in your back pockets). The reason this is mentioned as the
first step is because it is most easily attained while sitting upright on the
bench. After this retraction and depression is attained, fall backward onto the
bench, maintaining this tightness. It is important that this retraction is not

15

lost at any point during the bench press, as once it is lost, there is no safe
way to regain it other than racking the bar the and trying again.
A demonstration of retracted shoulder
blades at lockout versus protracted
shoulders at lockout. Notice the arrows
indicating the required range of motion.
By retracting the shoulders, you limit
how far the bar needs to be moved.

Foot Positioning, Leg Drive, & Back Arch:

[Figure 12]

Unlike common perception that the bench press is an upper body

movement, the lower body plays a large role in developing stability and
positioning during the movement. This is accomplished through a technique
known as leg drive. To picture what leg drive is, imagine laying on a bench on
your back with your legs on the ground. Then imagine pushing on the ground
and extending your legs in a way that would cause you to slide backwards on
the bench. Pushing the body backwards would be the result of leg drive
given that bench was frictionless. However, since the bench is not
frictionless, the body does not slide on the bench due to the friction of the
contact points: the upper back and glutes. Instead of sliding, the rib cage
rotates around the upper back contact point. This results in what is known as
a back arch. Coupled with retracting and depressing the scapula, leg drive
can create a back arch that reduces the range of motion required to
complete the press. In addition, this new position will shift your center of
gravity closer to your upper back contact point on the bench. This will result
in more pressure being built upon the upper back, therefore making it easier
to keep the scapula retracted.
To attain this arch by using leg drive, lay on the bench with your eyes
directly underneath the bar. While holding the bar (or rack, just something to
keep your upper back from sliding) push with your legs so that your glutes
slide closer to your upper back, therefore creating an arch. This will be easier

16

to do if your feet are underneath you, bent at an angle greater than 90

degrees (where the leg being straight would be zero degrees). As seen in the
pictures of Ivan Freydun and Maryana Naumova above, it is easier for some
lifters to bring their feet underneath themselves due to mobility. What is also
worth noting is that by USAPL rules, lifters must keep their heels on the
ground throughout the lift, therefore this may limit how far back you can
place your feet.

Elbow Alignment:

[Figure 13]

Asoptimal
indicatedgrip
by the
arrows,
the
lifter
pushes
through
his feet
Although
width
and
bar
path
varies
across
different body
in order to elevate his rib cage, and place more pressure on

types, one principle that remainshis

constant
is that the bar remains directly
upper back
over the elbow at all times. Again, we have to revisit the concept of moments
to understand why. The force of gravity always pulls the barbell directly down
to the ground in a straight line. Therefore, in order to maximize the efficiency
of the lift, the force exerted on the bar should always be directly opposite the
force of gravity, straight up.
Does this mean that the bar path of the bench press should be straight
up and down? Unfortunately it is not anatomically possible to do this safely.
The shoulder joint and the elbow joint are the two joints responsible for force
transfer, as they are the only two that move during the press. The bar must
remain over the shoulders initially, as the shoulders are the balance point.

17

Holding the bar out over the chest or head would result in a moment, thus
making it more difficult to hold the same amount of weight. So if the bar
were to be aligned with the plane of the balance point (the shoulders) and
the bar were to have a straight bar path, the bar would be placed directly on
the shoulders at the bottom position. This is not anatomically safe. The
compromise that must be made is that the bar must touch lower on the
chest. By touching the bar on the chest, a moment arm is created between
the shoulder joint and the bar. Another benefit of creating the back arch is
that it reduces the moment arm needed to press in a safe manner. This is
because benching in a straight line only becomes problematic at the bottom
half of the range of motion. Since the arch reduces the necessary range of
motion at the bottom of the lift, it limits how much we must deviate from a
straight bar path, thus limiting the moment arm.

[Figure 14]

What does not ever need to be compromised however is the position of

As indicated in the image above, maintaining an arch (left) will reduce the

the elbow
joint
relative
the of
bar.
There
is no
anatomical
reason
for and
a
bottom
portion
of theto
range
motion,
thus
allowing
a straighter
bar path
reducing
the moment
moment arm to exist between
the elbow
joint arm.
and the bar; the elbow should

always remain directly underneath the bar. Another small, easily forgotten
moment arm can be created at the wrist joint. Bending your wrists back not
only creates a small moment arm that results in an inefficiency in the lift, it
can be damaging to your wrists at high weight. Again, filming yourself will
prove invaluable for determining what adjustments need to be made to your
form.

18

Optimal grip width will be a factor that is determined through

experimentation, but many elite lifters such as Ivan Freydun and Maryana
Naumova opt to take a wide grip, as this yet again reduces the range of
motion. This grip however requires significant shoulder mobility and
experimentation should take place before moving to high weight.
As you may see now, the efficiency of bench press technique is largely
determined by the set up. By retracting and depressing the scapula and
initiating leg drive, an arch can be created that significantly decreases the
required range of motion. Pairing this with careful placement of the elbow
and wrist joints relative to the bar, you can develop a highly efficient and
safe bench press technique.
The Deadlift
The deadlift is the greatest test of raw power of the three movement; it
is quite literally grabbing weight off the floor and standing up with it. Two
fairly different styles are used for the deadlift: sumo and conventional. The
conventional deadlift is defined as when the lifter grabs the bar with his
hands outside of his legs. While in the sumo deadlift the lifter grabs the bar
inside the legs. For the purposes of this guide, both styles will be covered as
certain body proportions will lend themselves to one style of the other.

Conventional Deadlift:
The Neutral Spine & The Back Angle:
[Figure 15]
USAPL Competitor Jonnie Candito demonstrating the conventional deadlift (left)
The advice is often given to think about the deadlift as a squat with
and the sumo deadlift (right).

the bar in your hands. This is told to cue the lifter to keep the torso as
upright as possible, as a means to protect their back health. This is not

19

advantageous for a conventional deadlift. What is important to realize is that

just because the back is not perpendicular to the ground at the beginning of
the deadlift, does not mean it is doing the work to move the weight (if done
correctly). Instead, if the back remains in a rigid, neutral spine position, it
simply acts a mechanism through which the force imparted by the legs (the
real movers) can move through through the body, and into the bar. By
maintaining a neutral spine, no damage can be done to the spine during a
deadlift, regardless of loading. Damage occurs when the spine is in flexion or
extension during loading, as this causes anterior and posterior disk
compression respectively.[2]

[Figure 16]

Overextension (left) will result in posterior compression of the disk,

while flexion (right) will result in anterior compression. A neutral
alignment (middle) does not result in compression of the disks.

In conclusion, given that a neutral spine is maintained, a less than vertical

back is still safe for the deadlift.
The reason this is mentioned is because the strongest position for most
individuals performing a conventional deadlift will not be with a vertical
torso. This is because maintaining an upright torso will increase knee flexion,
thus requiring the quadriceps to do more work to complete the lift. By
leaning more forward and raising the hips, more of the load is shared with
the hamstrings, thus utilizing both muscle groups more effectively.

20

The Alignment:
Yet again, moments play an important role in determining optimal
technique. In the deadlift, the hands and arms are the mediums through
which force is transferred into the bar. Knowing that gravity points straight
down, it is most efficient to pull straight up. Therefore, to eliminate a
potential moment arm the shoulders should be directly over the bar at all
points during the lift. However, as with the bench press, this is nearly
unattainable by most people. This is because by combining a neutral spine
with optimal shoulder alignment, the hips sink far too low, and thus the
utilization of the hamstrings is lost. Another compromise must be made by
having the shoulders lean slightly past the bar.

[Figure 17]

Unfortunately, the alignment on the left will not properly utilize the hamstrings
(and the knees are blocking the path of the bar). The alignment on the right will
allow for a more balanced utilization.

Another moment arm can be created between the mid-foot and the
bar. If the bar is not directly over the mid-foot, a moment is created between
the balance point (the mid-foot) and the bar. The resulting moment makes it
more difficult to maintain a neutral spine. To understand why this is, imagine
holding a weight close to you, and then imagine holding the same weight at
arms length directly ahead. Holding the weight directly ahead at arms
length would be much more difficult. The same principle applies to your core
muscles when attempting to hold a loaded barbell out in front of the balance
point, your mid-foot. Therefore by keeping the shoulders, bar, and mid-foot

21

all aligned in a line perpendicular to the ground, moment arms are reduced
and the lift becomes more efficient.
After attaining the neutral spine and proper alignments, the pull is
ready to be initiated. You must realize that the function of the glutes and
hamstrings is hip extension, and the function of the quadriceps is knee
extension. Combining hip extension, knee extension and a neutral spine
results in a straight standing posture that constitutes a completion of the
deadlift. Therefore all that is required for completion of the deadlift is knee
and hip extension; there is no range of motion for the back muscles. The
conclusion is that instead of thinking of about the deadlift as a pull with the
back, it should be thought of as a push with the legs. An advocate of this cue
is Richard Hawthorne, a conventional deadlifter than has deadlifted 601lb at
a body weight of 130lb.

Sumo Deadlift:
Unlike the conventional deadlift, in the sumo deadlift the hands are
placed inside the feet. The same principles of the neutral spine and
alignment that apply to the conventional deadlift also apply to the sumo
deadlift, so they will not be covered again. What is different about the sumo
deadlift is the moment arm, back angle, and range of motion.
When the setting up for the sumo deadlift, the goal is to bring the hips
closer to the bar, thus reducing the moment arm between the hips and the
bar. Since the hips are closer the bar, the only way for the shoulders to be
properly aligned is if the back is more upright. With the back being more
upright less shear stress is placed on the core, meaning the core muscles do
not have to exert as much force to maintain a neutral spine.

22

The next advantage of the sumo deadlift is the vertical range of

motion. By spreading the legs far apart, the height of the hips is lowered
[Figure 18]

(think of
how
someone
doing
the splits
is low
to is
the
ground).
The
back
angle of the
conventional
deadlift
(left)
much
greaterAnother
than the way of
back angle of the sumo deadlift (right).

measuring how difficult a lift is how much work needs to be done. Work is the
product of force and distance. Moving a 100lb weight one foot requires less
work than moving a 100lb weight four feet. Therefore by reducing the range
of motion of the deadlift, less work must be done to complete the lift.
The advantages of sumo deadlift beg the question: why would you ever
use the conventional deadlift? Although the sumo deadlift has its
advantages, they come at a price. The first and simpler trade-off is that the
sumo deadlift requires much more flexibility in the hips versus the
conventional deadlift. In order to get the hips closer to the bar, the legs and
feet must be rotated outwards, and the knees must track over the toes. This
requires great adductor flexibility.
Another, more subtle, disadvantage of the sumo deadlift is that the
starting position is less mechanically advantageous. Hip flexion is greater in
the starting position of the sumo deadlift, meaning that muscle groups
associated with hip extension must work over a longer range of motion to
complete the lift. As mentioned before, work is the product of force and
distance over which the force is exerted, so the greater range of motion of
the hips requires more work to be done.
To properly execute the sumo deadlift the legs and feet should be
externally rotated as far as possible, and placed as far apart as will allow the
lifter to achieve proper alignment and a neutral spine. The knees should
track over the toes, however the knees should not extend over the bar. A cue
used by lifters to imagine you are screwing your feet into the ground using
your whole leg. Not only will this help to open up the hips, but it will increase

23

glute activation. From here the lifter should attempt to spread the floor,
pushing outwards to straighten the legs.

5 PROGRAMMING PRINCIPLES
Of course without a well thought out training strategy the best
technique in the will only get you so far. In order to progress in Powerlifting
and become stronger over time a training program is needed to initiate and
track progress. The issue is that there are so many programs offered on the
internet, that it is difficult for the individual to determine which program is
best for himself or herself. Understanding of how strength progression
actually occurs is needed before analyzing what elements comprise a good
Powerlifting program.
When the body is at rest, it is in a state known as homeostasis.
Homeostasis as defined by the Collins English Dictionary is the maintenance
of metabolic equilibrium within an animal by a tendency to compensate for
disrupting changes.[3] What does this mean in the case of weight training
though? Well you may notice that immediately after lifting weights or
performing some exercise, you dont feel stronger. On the contrary, you feel
depleted, and maybe feel sore or weaker the next day. Yet somehow, after
recovering, attempting the same exercise will (hopefully) feel slightly easier.
This is explained by the General Adaptation Syndrome model created by
Hans Selye.[4] The model states that when the body is exposed to a stressor it
is moved out of the baseline homeostasis. When the body recovers, it
intentionally over compensates the recovery in order to adapt to the original

24

stressor. The result is that the original stressor will no longer move the body
out of homeostasis; a larger stimulus is now required.
In the context of weight training, lifting a heavy object is the stressor
applied to the body. For the case of an untrained person, completing a
weight training workout will move their body out of homeostasis. The body
will recover and adapt (become stronger) so that the same stimulus will not
move the body out of homeostasis. This is the mechanism by which weight
training makes humans stronger.
It is important to note that time needs to be given for recovery. If the
stress is continuously applied to the body, the body will be given no
opportunity to over compensate and establish a new baseline for
homeostasis. This would result in over training.
On the other end of the spectrum, if the stress is not applied frequently
enough, the baseline level of homeostasis will revert back to an untrained
state. Not applying a stress has the same effect of applying the stress; the
body is always trying to adapt to the demands being put on itself. If there are
no weight training related demands, the body will not maintain a level of
homeostasis that lends itself to being good at weight training.

A stress is applied to move the body out of homeostasis, if the stress if large
enough the body adapts and performance improves. However if the stress is too
large and frequent, overtraining will occur. Image sourced from Practical
Programming 3rd Edition, Mark Rippetoe, Aasgaard Co. 2014[5]

25

Now that the General Adaptation Syndrome model is understood, we

can apply this to the sport of Powerlifting. The three questions we need to
ask when analyzing a program now are: Will the stress being applied force
the body to adapt to be stronger at the three lifts?, Is the stress increasing
over time and relevant to the training goal?, Is an appropriate amount of
time being given for recovery?
The first question is a question seems redundant at first glance.
However many lifters get caught up in the idea that the amount of weight
you lift is solely dependent on how strong your muscles are. On the contrary,
as evidenced by the previous section, each lift has a technique that needs to
be practiced and developed. Therefore it is important that programs revolve
heavily around the three main lifts themselves. Just like a baseball pitcher
practices throwing a baseball and not throwing a football, a Powerlifter
should practice bench pressing more than overhead pressing. That being
said, accessory movements can assist in the musculature development, but
the three main movement should be the focus of the program.
The first part of the second question is straight forward. The program
needs to have a well defined plan for increasing the weight over time. Many
beginner programs have a plan not much more complicated than adding x
number of pounds to the bar each week, while other programs have slightly
more in depth plans. Another factor to take into account is the specificity in
the loading. To use another analogy, a sprinter does not (often) go on 10 mile
runs to become a better sprinter. A sprinter would instead be mostly
sprinting. The same principle applies to Powerlifting training. If you wish to
be good at benching weight at high reps then you should train primarily with
high reps. In the case of Powerlifting we are attempting to lift as much weight
as possible in one rep, so training at lower reps will train you to be better at
lifting a one rep max.
By this logic one might come to the conclusion that you should only
ever train using one rep sets and this would be an intelligent conclusion.

26

However, it fails to take into account that volume (the number of reps and
sets) is needed to stress the body. Only using one rep sets would require a
large number of sets, thus meaning workouts would become unsustainably
long.
As stated above, it is crucial for enough time to be given from workout
to workout. If not enough time is given, the body will perpetually become
weaker and weaker, and overcompensation and adaptation will never occur.
Although this factor is very important, recovery is influenced by more than
just the factor of time. Sleep and diet are equally, if not more, important.
Getting more sleep than when not weight training is a requirement when
attempting to recover from the stress of weight training. In addition, unless
the person is attempting to lose weight, more calories are needed in order to
recover efficiently.
It is important to note that individual differences will cause variation in
the importance of these variables from person to person. That being said,
new Powerlifters should research various programs and determine which one
works best with their schedule and previous training experience. Below are a
few of the most popular Powerlifting programs for beginners.
PROGRAM NAME
STARTING STRENGTH
PTW NOVICE PROGRAM
CANDITO LINEAR PROGRAM
STRONGLIFTS 5X5

PROGRAM AUTHOR
Mark Rippetoe
Izzy Narvaez
Jonnie Candito
Mehdi Hadim

6 YOUR FIRST COMPETITION

Meets are often crowded, hectic, and fast paced. Walking into a meet
without conducting any research on what to expect will leave a first time

27

competitor woefully unprepared. This section will provide an overview of

the rules, processes, and tips most relevant and useful to a first time
competitor.

Meet Preparation:
Equipment/Clothing:
Leading up to the meet it is crucial that the competitor reviews the
rules of what equipment is allowed or what clothes are required by USAPL[6]:

T-shirt: Competitors must wear during all lifts (except for

males on the deadlift). The shirt must not bear any logos
(withholding some specific exceptions) and must have sleeves
that terminate the lifters deltoid, but do not extend past the
elbow. Sleeves may not be pushed or rolled up during
competition. The shirt must be constructed entirely of fabric or

a synthetic textile.
Undergarments: Commercial briefs or a standard athletic
supporter may be worn. Boxers or boxer briefs are not

allowed.
Non-supportive suits: A wrestling or weightlifting singlet must
be worn. Buy this early and practice lifting in it in order to

become comfortable.
Socks: Shin length socks are required in order to protect the
shins during the deadlift. If you are wearing knee sleeves, the

socks are not permitted to touch the sleeves.

Belt: A weightlifting belt is used in order for the lifter to
contract the core muscles harder, and thus provide more
stability. The mechanism is analogous to whether you could
contract your legs harder attempting to jump on sand versus
attempting to jump on pavement. USAPL states that the width
of the belt cannot exceed 10cm. The thickness of the belt

28

cannot exceed 13mm. The distance between the end of the

belt and the far end of the tongue loop cannot exceed 25cm.
Shoes: Shoes shall include only sports shoes/sports boots,
weightlifting/powerlifting boots or deadlift slippers. The
popular choice of Chuck Taylor sneakers and other similar
sneakers are allowed.

Items to Bring:

One thing that novices often dont realize is that even small
Powerlifting meets will host several dozens of competitors.
With this many lifters each attempting 9 lifts, meets can take

hours. Therefore it is crucial that lifters bring food.

After paying the USAPL membership fee, USAPL will mail the
USAPL membership card. This card must be presented during
sign-ins for the meet in order to prove membership.

Weigh Ins:
When a competitor registers for a meet, they must list what weight
class they plan on competing in. Weigh ins will take place the morning of the
meet. Therefore it would be wise for the competitor to determine their
weight class by weighing themselves in the morning. If a competitor weighs
into a class they were not registered for (also known as not making weight),
they simply compete in the class they weighed into.

Squat, Bench, Deadlift Requirements:

USAPL has specific criteria that qualifies a lift or disqualifies a lift. If
these rules and commands are not adhered to, a competitor may be
disqualified lifting a weight that they consider light.

29

Squat:
First and foremost, the announcer will give the command Bar is
loaded or Bar is loaded for [competitors name] before each attempt. Only
after this command is given is the competitor allowed to walk onto the
platform area. The platform area should be clearly defined by the meet
director. After this command is given, the competitor has 60 seconds to
unrack the bar and achieve a motionless, erect position with the knees
locked out. Once this position is attained, the head judge will give the
audible squat command accompanied by a downward motion of the arm.
After the command is given the lifter may take as long as they like before
initiating the squat.
The USAPL rule book states, Upon receiving the Chief Referees signal,
the lifter must bend the knees and lower the body until the top surface of the
legs at the hip joint is lower than the top of the knees. This is the depth
requirement of the squat; any squats higher than this are disqualified. To
assist in visualization of the requirement, the rulebook supplies a picture
indicating proper depth.

The horizontal line indicates the

elevation the hip crease must fall
below before the lifter begins to
ascend.

After the competitor has fully locked out the knees and achieved an

[Figure 19]

upright position, the audible rack command will be given accompanied by

a backward arm motion. Stepping forward to rack the bar before the judge
gives the rack command will result in a disqualification on the attempt.
Bench Press:
After receiving the bar is loaded command, the competitor may
approach the bench. The competitor may set up in any fashion they choose.
After the bar is unracked, the elbows are locked out, and the heels, glutes,
upper back, and head are making contact with the bench, he head judge will

30

give the audible start command. As in the squat, the competitor may take
as much time before initiating the movement. Once the bar touches the
chest, the competitor must pause the weight on the chest. After the bar
attains a motionless state on the competitors chest, the audible press
command will be given. If the competitor bounces the weight, or pushes
before the press command is given, the lift will be disqualified. After locking
out the elbows, the audible rack command will be given. Only then can the
competitor attempt to rack the bar. The head, upper back, glutes, and heels
must remain stable on the ground throughout the lift.
Deadlift:
The deadlift has the simplest rules. Once the bar is loaded command
is given the competitor has one minute to make an attempt to lift the bar.
The competitor may make adjustments to the bars position, but it must be
apparent that he or she is not making a legitimate attempt to lift the bar.
Once the bar begins ascending, any descent of the bar short of lockout will
result in a disqualified lift. Any resting of the bar on the thighs during a
conventional deadlift is prohibited. After the competitor has locked out the
knees and hips, and retracted the shoulders, the head judge will give the
audible down command, along with a downward arm motion. The
competitor may not let go and drop the weight. They may drop with the
weight quickly as long as they remain holding the bar.

[Figure 20]

31

Miscellaneous Tips:
Opener Selection:
During warmups, the meet staff will require you to select an opening
weight attempt. This is known as your opener. A general rule of thumb is to
select a weight you could confidently perform for three reps. The purpose of
the opener is to get you on the board, as missing all three attempts on a
movement results in a complete disqualification from the meet. This is
known as bombing out. Matt Gary, USAPL Coaching Committee Chairman,
suggests choosing an opener that weighs 90-92% of your one rep max.[7] It is
important to note that once you have attempted a weight, you cannot
decrease the weight for the next attempt. Therefore choosing an opener that
is too heavy can prove to be disastrous.
Matt Gary also recommends that the second attempt not be an
attempt at a PR. He writes, The second attempt serves as a stepping stone
or launch pad to your third attempt. In the event that you miss your third
attempt, a solid second attempt also builds your total While the lifter may
in fact be strong enough to lift more weight, the body needs to gradually
acclimate to the heavier weights especially when youre operating at nearmaximum intensities. In other words, if you have an ultimate goal for the
meet, save that weight for your 3rd attempt. The first attempt needs to be
light enough to ensure that you do not bomb out of the meet. However this
means that the difference in weight between your opener and your ultimate
goal will most likely be too large of an increase to make from your opener to
your second attempt.
Weight selection for the 3rd attempt should be largely intuitive, but
mistakes are often the result of being too greedy. If your second attempt was
successful but more difficult than you anticipated, your ultimate goal may be
too ambitious, and could result in missed lift. To quote Matt Gary one more
time, take whats there not what you want. You will derive more

32

satisfaction from adding pounds to your total, going 3 for 3, but falling 5
pounds short of your goal than going 2 for 3, and missing out on pounds that
could have been added to your total. That being said, if the second attempt
goes better than expected, modest increases should be made to your
planned 3rd attempt. When moving into near maximal weights a 1% increase
feels more substantial than a 1% increase with easier weight. Therefore
increases greater than 10 pounds over your planned 3rd attempt are
discouraged.
Warm Up Efficiently:
Remember that you will be sharing a limited number of warm up racks
with dozens of the other competitors. This will limit the amount of time you
have the rack. That being said, do not make the mistake of warming up too
early or too late. Ask a meet coordinator or more experienced competitor
how long it will be until your attempt is up, then start your warm up
accordingly. Also, do not change your warmup routine during the meet. If you
try a warm up scheme you have never tried before, you will have no way of
knowing how it will affect you.
Have Fun!:
Powerlifting meets at first glance can seem intimidating. However, you
must realize that no one is rooting against you. On the contrary, competitors
often cheer each other on during attempts, regardless if they know the lifter.
More experiences lifters will always be receptive and excited to answer your
questions; every competitor has been there, after all. Lastly dont be
concerned with how you place in the meet. Powerlifting competitions are
more about how you compare to your past self than how you compare to
other people.

33

7 WORKS CITED
1. Fry, Andrew C., Ph.D., J. Chadwick Smith, and Brian K. Schilling. Effect
of Knee Position on Hip and Knee Torques During the B... : The Journal
of Strength & Conditioning Research. LWW. N.p., 2003. Web. 26 July
2015.
2. Kabel, Olga. "How to Bend Forward without Stressing the Spine." How to Bend Forward
without Stressing the Spine. Sequence Wiz, 18 Mar. 2015. Web. 11 Aug. 2015.
<http://sequencewiz.org/2015/03/18/how-to-bend-forward-without-stressing-spine/>.
3. "Homeostasis (Biology)." The Free Dictionary. Farlex, n.d. Web. 11 Aug. 2015.
<http://www.thefreedictionary.com/Homeostasis+(Biology)>.
4. "General Adaptation Syndrome (GAS) - Theory of Stress." Nursing Theories. N.p., 9 Aug.
2011. Web. 11 Aug. 2015. <http%3A%2F%2Fwww.currentnursing.com%2Fnursing_theory
%2FSelye%27s_stress_theory.html>.
5. Rippetoe, Mark, Lon Kilgore, and Stephani Elizabeth Bradford. Practical Programming for
Strength Training. 3rd ed. Wichita Falls, TX: Aasgaard, 2014. Print.
6. "Technical Rules." USA Powerlifting. USAPL, 18 May 2015. Web. 11 Aug. 2015.
<http://www.usapowerlifting.com/wp-content/uploads/2014/01/USAPL-Rulebook2015.NGB_.pdf>.
7. Gary, Matt. "A Powerlifter's Guide to Attempt Selection." Maryland Powerlifting. Maryland
Powerlifting, 11 May 2009. Web. 11 Aug. 2015.
<http://marylandpowerlifting.com/2009/05/11/a-powerlifters-guide-to-attempt-selection/>.

34

8 FIGURES
[Figure 1] Image courtesy of Bryce Lewis and thestrengthathlete.com
[Figure 2] Image courtesy of powerlifting.net.au
[Figure 3] Image courtesy of stackhealthy.com
[Figure 4] Image courtesy of T-nation.com
[Figure 5] Image courtesy of cbc.ca
[Figure 6] Image courtesy of Schwarzenegger.com
[Figure 7, 15] Images courtesy of Jonnie Candito and
CanditoTrainingHQ.com
[Figure 8] Image courtesy of Practical Programming 3rd Edition, Mark Rippetoe,
Aasgaard Co. 2014
[Figure 9, 14, 18] Images courtesy of Izzy Narvaez and Powerliftingtowin.com
[Figure 10] Image courtesy of the European Powerlifting Federation
(http://archive.powerlifting.org/index.htm)
[Figure 11] Image courtesy of criticalbench.com
[Figure 12] Image courtesy of eamonnharfordtrainingsystems.com
[Figure 13] Image courtesy of kingofthegym.com
[Figure 16] Image courtesy of Olga Kabel and sequencewiz.org
[Figure 17] Image courtesy of stronglifts.com
[Figure 19, 20] Images courtesy of USAPL Technical Rules handbook

35