FAQs
Below is a list of FAQs. We also have a “How to Compete with Scottish Powerlifting” page to help you with competitions.
Usually there are 2 flights on a standard competition day – these are morning and afternoon.
You weigh in 2 hours before lifting starts. So the morning flight would start lifting at 10:30am, meaning weigh ins would start at 8:30am. Similarly for the afternoon flight, lifting starts at 2:30pm so weigh ins start at 12:30pm. Please note, these timings can change slightly depending on the size of a competition. Running orders and information about individual competitions will be communicated ahead of time via email and social media platforms.
Within the flights there are groups of up to 15 people. For example, the morning flight would consist of Groups A and B, and the afternoon flight would consist of Groups C and D. The general order would go:
Group A squats
Group B squats
BREAK
Group A bench
Group B bench
BREAK
Group A deadlift
Group B deadlift
The order also goes by ascending weight attempts. For example, Jane Doe with an 80kg squat would go first, then Jenny Smith with an 85kg squat would follow, and so on.
Yes, underwear is required. You can find the technical rules regarding this below, or on page 14 of the IPF Technical Rulebook.
Attempt slips will be given to each lifter during weigh ins. These tell the table what you want your next attempt to be. You have 1 minute after completing your lift to write down your next attempt and hand it to the table. If you fail to get your attempt in within the minute your next attempt will automatically be bumped up by 2.5kg.
It’s handy to have your coach/handler/friend take your attempt slips to the table on the day, but it’s easy enough to do yourself. Just leave them at the side or tuck them into your singlet when off the platform.
Each attempt slip will also need to be printed with the lifter’s name and signed before handing to the table. It saves time if you do this before lifting starts.
Remember to bring your own pen as there won’t be spares!
1. Give yourself plenty of time to get to the venue.
2. Don’t eat anything new, stick with food and drink that you’re used to.
3. Bring plenty of food and water for the day.
4. Talk to people and make pals – we’re a friendly bunch!
5. If you have any questions or are unsure about anything, grab a referee (folk in blazers/uniform) or one of the volunteers.
There will be a designated warm up area for lifters and coaches/handlers only.
It is best to warm up when the group before you is lifting. For example, when group A is lifting, group B should be warming up. If there is no group before you, then half an hour before lifting starts is usually enough. It is good to think about how long it would typically take you to warm up to a single in training to get a rough idea.
Please be considerate of other lifters as you may need to share a rack.
Yes, but only after the ‘down’ command and signal are given.
Don’t eat anything new or unfamiliar. It’s best to stick to easily digestible foods. Simple carbs such as bread, rice, wraps, gummy sweets, orange juice, carb (dextrose) powder are good choices, as well as moderate protein too.
If you’re not used to using caffeine during your workouts, it’s not a good idea to start implementing them on competition day.
Entries close 4 weeks before a competition, so any changes will need to be made before this point.
Enter any open or district competition (comps that don’t require a QT) and gain the relevant qualifying total for your desired weight class.
Qualifying totals are valid for 12 months after gaining them.
QTs must be achieved in the period from the date of the previous championship to five weeks before the current championship.
Current national champions are the only people who can defend their title from the previous year’s championship without a QT (in the same weight class).
Qualifying totals can be found here.
Link to British Powerlifting Qualifying Procedure.
Qualifying totals are sometimes, but not always, increased each year. Any changes to British Powerlifting QTs will happen in and around the British Powerlifting AGM (usually in May), and Scottish Powerlifting QT changes will happen in and around the Scottish Powerlifting AGM (usually in December). Documents and websites will be updated to reflect this, so it’s always good to check first.
When the next competition rolls around, sign-up sheets will be shared via the Facebook group and will also be posted on the website. So, keep an eye on the calendar and then for communications on volunteering.
There are various volunteer roles at competitions:
Referees – you will need to be a member for Scottish Powerlifting for 2 years and then pass the Ref Exam before you can volunteer as a referee at competitions.
Spotters and Loaders – these are the platform crew that will load the correct plates on the bar in between lifters and also spot the lifter whilst they lift too.
Table crew – responsible for inputting correct attempts, organising spreadsheets and data.
MC – announcing when the bar is loaded for lifters, hyping the crowd, cheering on the lifter, and communicating important announcements when necessary.
You can find out more about volunteering here.
Yes! If you sign up to volunteer our Volunteer Coordinator will send round a video via email ahead of the competition which goes over the main points.
We also do a briefing and practice on the day before lifting starts too.
You can watch the video here.
Shoes must be worn on the platform at all times for all three lifts. Knee high socks for deadlifts are also required.
There are various shoe types you can wear on the platform. More information on this can be found on p.14 of the Technical Rulebook or below.
Yes.
If you are just spectating then no, please just come along to the venue.
If you are a coach/handler, you will need a ‘Coaches Only’ membership first (£20). If you have a valid British Powerlifting membership, you do not need to purchase an additional ‘Coaches Only’ membership.
There will usually be a referee on hand that will start taking note of lifters’ squat rack height during weigh ins/kit check/warm ups. For bench, if there is time, rack heights will be taken. If we are short on time, then a standard height and outliers height will be noted instead.
Handouts on bench are also available (by one of the platform crew).
Yes.
Yes. These competitions require no qualifying total to enter.
You are allowed a layer of medical tape, but this will need to be approved by a referee on the day first.
You can find all the approved kit and equipment allowed in competition on the IPF Approved List.
This should be fine. It’s always best to check with a referee on the day.
Yes. When you are checking rack height, please ask them to note that you need the rack uprights to be angled in and it will be inputted for the platform crew to see.
Within the rules it is stated that ‘the hands may be positioned anywhere on the bar inside or in contact with the inner collars’.
Yes. You will need to wear a singlet, as well as a few other items: t-shirt, underwear, socks, shoes etc.
These need to meet specifications stated in the Technical Rulebook and any kit worn must be on the IPF Approved List.
Squat depth is when your hip crease is below the top surface of the knee. Within the rulebook it is stated ‘bend the knees and lower the body until the top surface on the legs at the hip join is lower than the top of the knees’.
The Technical Rulebook outlines the specifics for shoes allowed in competition, but to summarise:
Indoor sports shoe
Deadlifts slippers are allowed
No hiking boots
Underside must be flat
Any heel cannot exceed 5cm
A lot of people use flat shoes like Converse or Vans for deadlifting.
Deadlift slippers such as Notorious and A7 are also popular.
They are welcomed! The more the merrier. Many family and friends come along to competitions to support lifters.
There are chairs at the venues but it’s a good idea to bring a camping chair if you have one as sometimes it can get quite busy.
As per article 14, ‘any lifter, coach, referee or official who competes or participates in any full power or bench press competition, at all levels, not organised, sanctioned or approved by the IPF (or its affiliates) shall not be permitted to take part in any IPF International, National or Regional competition for a period of 12 months from the date of that non-approved competition’.
National competitions are recognised as British Championships.
Regional competitions are recognised as English, Scottish, Welsh or Northern Irish Championships. For example, the Scottish Classic Championships.
This rule applies to any lifter, coach, referee or official who competes or participates in any tested and non-tested federations.