Hello Athletes!

You are receiving this email because you have registered to compete in the 2023 USA Powerlifting Washington Sttae Championship in Puyallup, WA on Oct 5 and 6 at Hooligan CrossFit (16719 110th Ave East suite B, Puyallup, WA 98374). Over the next few weeks, I will be sending out emails with helpful information. Please read through them all completely and watch the video links. 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 Schedule for this is event will be late next week. Please make note:

Oct 5 ALL MEN will compete (there are no exceptions)

Oct 6 ALL WOMEN will compete (there are no exceptions)

We will be offering an early equipment check and rack heights session Friday Oct 4 from 6:00pm-7:00pm for ALL PARTICIPANTS of the event. If you can come at this time, you can skip these steps during your regular check in time.

If you've never competed in our powerlifting events before, please watch this video New Lifters

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."

Please watch this video on choosing a weight class. If you need to update your weight class, please send me an email right away.

Other info:

1. All lifters must wear a cotton or cotton blend t-shirt under the singlet for Squat and Bench.

2. The t-shirt can be a solid color or a print.. They may only have USA Powerlifting powerlifting related logos or your registered team logo designs on them (or they can be blank).

3. The MEET T-SHIRT can be worn for Squat and Bench (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 exceed 10cm in thickness.

7. No baby doll or cap sleeve t-shirts.

8. You MUST wear a one piece lifting suit or singlet for all of your attempts (watch this video)

9. You must wear underwear (or athletic supporter for men) under your singlet and it can not be made of supportive material (no compression shorts).

Here is a video on What equipment can be worn on the platform.

More to come!

Danna

www.usaplwa.com