Powerlifting 101
The Deadlift
Finally we've made it to the last of the powerlifts - the mighty deadlift.
This is generally where the most weight is lifted as you leave it all on the platform.
The Setup
While the deadlift is quite simple from a technique perspective, it still demands close attention to detail.
Continuing with the theme of individuality, everyone's deadlift will look different.
This is compounded with the fact that there are two main variations of the deadlift allowed in competition - conventional and sumo stance.
Regardless of which stance you choose, you must step up to the bar so that it nearly touches the shin.
Reach down so the arms stay in a vertical line (don't reach out to the sides) and ensure you keep the hands equi-distant from the center of the bar.
Pull your hips into position so that the hamstrings and glutes are slightly stretched and engaged.
The lats are pulled down (not back) in order to set the torso.
From here, "wedge" yourself into a stance that puts 50-80% tension into the bar. Once everything feels engaged, crank things up to 100% and lift!
Commands and Judging
This is simple.
There is only one command and one judging point that negates most deadlifts.
Once your name is called, you may approach the bar, setup, and lift at your leisure.
Lockout with straight legs.
"Down!"
Lower the bar and don't let go until it rests on the ground.
Apart from dropping the bar, the most common red-light judging point comes from "hitching." This happens when the bar stalls on the thighs and the lifter dips the knees forward and leans back in an attempt to continue moving the weight.