Hello Athletes!

You are receiving this email because you have registered to compete in the 2026 USA Powerlifting Washington Ladies of Iron in Woodinville, WA on May 2. Over the next few weeks I will be sending out emails with helpful information. Please read through them all completely. Following is a brief overview of what will be expected during all three lifts. I recommend training all aspects of the lifts now so they will be automatic when it comes time to compete.

The flights and sessions will be live on Liftingcast in the next few days and I will send an email with instructions on how to see them.

I've created a YouTube Playlist and added a few very short videos to help answer some of the questions you might have about competing in our events. Click here for the videos.

We encourage you to invite your family and friends to come watch you compete. Tickets to watch can only be purchased at the door for this event. All guests AND coaches, who are not competing, will have to pay the entry free to get into the venue. Ticket prices are $20 (children under 12 years old are free). We can accept Venmo or cash only. The tickets will get them into the venue all day. They will be able to come and go. Please share this information with your family and friends.

Squat:

1. Be sure that your crease of your hips are dipping just below the top of your knee. The best way to see this is to have someone film you from the side while you squat.

2. At the top of the lift, make sure you're standing completely upright with your hips forward and your knees locked.

3. There are two commands you will hear from the head judge during the squat, Start and Rack.

Bench Press:

1. Your feet must be completely flat on the ground during the entire lift.

2. Your butt must remain on the bench during the entire lift.

3. After the "start" command, lower the bar to your chest and stop the bar on your chest. When the bar has become completely motionless, the head judge will say "press". Press the bar until your elbows lock and wait for the head judge to say "Rack."

Deadlift:

1. You MUST wear socks that reach your knees.

2. There is only the "Down" command for the deadlift.

3. You must stand completely erect with your knees locked and your hips forward with shoulders back. Be careful not to lean back too far at the top as this will unlock your knees and it will be a "no lift."

Other info:

1. All lifters must wear a t-shirt under the singlet for Squat and Bench Press (a shirt is optional for male and female on the Deadlift).

2. The t-shirt can be a non-compression, solid color or a print with any non-offensive designs.

3. The MEET T-SHIRT can be worn for all lifts (and t-shirts will be available at the meet).

4. You must have knee-length socks for deadlifting (they must completely cover your shins)

5. You can wear lifting. shoes, gym shoes, or almost any other kind of indoor athletic shoe (but no hiking boots and no toe shoes or Vibrams).

6. If you use a belt, it cannot be taller than 4 inches (this is the top to bottom when wearing the belt.

7. Women, no baby doll or cap sleeve t-shirts.

8. You MUST wear a one piece lifting suit or singlet (see the image below).

9. Compression shorts are not allowed to be worn under your singlet.

More to come!

Danna

www.usaplwa.com