When it comes to competing in powerlifting, showcasing the strength you've worked incredibly hard to build is essential. However, many athletes, especially first-timers, make certain errors that can greatly affect their performance. Let's talk about the five most common mistakes we see. As a coach, I can also share tips on how to avoid them, so you perform at your best at the next powerlifting competition.
Table of Contents
1. Weight Class Fixation
A prevalent conversation among powerlifting competitors is about weight classes. Many athletes believe they might perform better in a lighter class, but this isn't always the case. For lifters who are just a few pounds away, adjusting might make sense; however, trying to lose 10 to 20 pounds could hinder performance. As a professional coach, my advice is to stay in your current weight class. Maximize your mass and strength. Focus on your powerlifting diet. Consider more advanced weight strategies only when competing at national or high-stakes levels.
Instead, focus on technique. There's more to understand than just the difference between competitive Olympic and powerlifting squats. Competitors need to plan their lifts before the day of the event. And that takes us to the second most common error seen at powerlifting meets.
2. Failing to Plan Your Lifts
The second common error is not planning your attempts in advance. After each lift session, you must declare your next weight at the meet, which can be overwhelming. It's crucial to plan your opener, second, and third lifts ahead of time, giving you a structured and confident approach when declaring your next move. Even if it's just a range, having a plan keeps you grounded amidst the excitement and pressure of competition.
3. Neglecting to Taper Your Training
Tapering is essential yet often overlooked. As you ramp up your training intensity, you should decrease the volume. Nearing the event, competitors should focus on heavy lifting while reducing accessory work to allow the body to recover. Overloading on volume close to the meet can impair performance, so pay attention to your recovery needs and volume adjustments for optimal readiness.
We have guides on deadlift progressions, for example. These start with basics and move to more advanced techniques. Regardless of level, powerlifters need to taper before meet day.
4. Overlooking Rehearsing Singles
As the competition approaches, practicing singles with both maximal and submaximal weights is a must. This applies to all lifts: squat, bench, and especially deadlift, which only requires upward movement in competition. Focusing on single repetitions refines your technique and positioning, providing a realistic rehearsal for meet-day conditions.
A coach or online powerlifting course can help competitors make the most of overlooked techniques.
5. Ignorance of Competition Rules
Finally, the most critical mistake is not fully understanding the rules of powerlifting competitions. From weight bumping and clock timing to squat depth and lift commands, knowing the competition guidelines is vital. Failing to adhere to these rules can result in disqualification or reduced scores, irrespective of your strength.
For example, you'll need competition-approved powerlifting gear.
In summary, understanding these common mistakes and preparing accordingly will be invaluable for your powerlifting success. By planning your lifts, focusing on recovery, practicing singles, resisting unnecessary weight class changes, and adhering to competition rules, you'll enhance your performance and be well-equipped for your next meet.
If you're new or seasoned in the sport, we're eager to hear from you. Share your thoughts in the comments, and let’s continue the conversation on how we can grow stronger together as a community.
For more powerlifting tips and techniques, check out our resources at PowerliftingTechnique.com.
Stay strong, and good luck at your next competition!
