Competition Prep: Rules, Commands & Strategy

Squat depth is one of the biggest reasons for 'no lifts' in competition. I explain the difference between a regular gym squat and a competition-depth squat, which needs to be below parallel.

A simple but costly mistake in the squat is how you exit the rack. After racking the weight, you must exit from the back, not the front. I show you the correct procedure to avoid disqualification.

Don't show up to a competition without knowing the rules. I've seen new lifters make basic mistakes. I emphasize the importance of reading the rulebook and training with the official commands.

A simple tip for all women competing: tie your hair back securely. Hair falling in your face can obstruct your view of the commands and lead to a failed lift. It's a rookie mistake you must avoid.

When traveling for a competition, do not experiment with new foods. I explain why sticking to simple, familiar meals is crucial to avoid an upset stomach and protect your performance.

The biggest mistake a competing powerlifter can make is drastically cutting weight just before a competition. I explain why you should maintain your weight throughout your training cycle to preserve your strength.

For serious athletes, traveling with your own weighing scale is a must. I explain how this helps you accurately monitor and manage your body weight to make your category, as every gram counts.

Ever wondered what lifters sniff before a heavy attempt? It's ammonia salt. I explain how it works to stimulate your nervous system for maximum alertness, but also why you should use it sparingly.