Powerlifters Codes: Rules, Gear & Etiquette

Powerlifting codes are the official rules and equipment standards set by governing bodies, plus the unwritten gym etiquette that lifters follow. This article covers the competition rules, gear regulations, and common practices so you know exactly what to expect on meet day.

Formula

The Wilks coefficient is a formula used to compare strength across different bodyweights. It is calculated as:

Wilks = 500 / (a + b·W + c·W² + d·W³ + e·W� + f·W�)

where W is the lifter’s bodyweight in kilograms, and the coefficients for men are:

• a = -216.0475144
• b = 16.2606339
• c = -0.002388645
• d = -0.00113732
• e = 7.01863e-6
• f = -1.291e-8

The adjusted total is simply your total (squat + bench + deadlift) multiplied by the Wilks coefficient. A higher adjusted total means a more impressive performance relative to bodyweight.

Worked Example

Using the defaults from the calculator: bodyweight 80 kg, squat 140 kg, bench 100 kg, deadlift 180 kg.

1. Total = 140 + 100 + 180 = 420 kg
2. Wilks denominator: -216.0475144 + 16.2606339×80 + -0.002388645×6400 + -0.00113732×512000 + 7.01863e-6×40960000 + -1.291e-8×3276800000
3. Compute step by step: 16.2606339×80 = 1300.850712; -0.002388645×6400 = -15.287328; -0.00113732×512000 = -582.30784; 7.01863e-6×40960000 = 287.482; -1.291e-8×3276800000 = -42.303
4. Sum: -216.0475144 + 1300.850712 – 15.287328 – 582.30784 + 287.482 – 42.303 = 732.387
5. Wilks = 500 / 732.387 = 0.6827
6. Adjusted total = 420 × 0.6827 = 286.7

The calculator shows 0.68 and 286.7, matching the manual calculation.

Competition Rules: The Three Lifts

Powerlifting contests consist of three attempts each at the squat, bench press, and deadlift. The highest successful lift in each counts toward your total. Each federation has slight variations, but the core rules are consistent:

• Squat: You must descend until the top of your thighs are at or below parallel (hip crease below the top of the knee). You must stand up with the bar and wait for the head judge’s command to rack it.
• Bench press: The bar must be lowered to your chest, paused motionless, then pressed to full lockout. Heels must stay on the floor, and you must wait for the press command.
• Deadlift: You must lift the bar from the floor to a fully upright position with shoulders back. The bar must not rest on your thighs during the lift, and you must lock your knees.

Judges give three white lights for a good lift, three red for a failed lift. Two white lights means the lift counts.

Equipment Codes: Raw, Wraps, and Single-Ply

Equipment rules vary by federation, but the main categories are:

• Raw: Only a lifting belt, wrist wraps, knee sleeves (not wraps), and sometimes a singlet. No bench shirts or squat suits.
• Raw with wraps: Same as raw but knee wraps are allowed. Wraps must be applied before the attempt and cannot be pre-tensioned with tools.
• Single-ply: One-layer supportive suits and shirts are allowed. These provide significant assistance, especially in the squat and bench.
• Multi-ply: Multiple layers of supportive gear, offering maximum assistance. This is the most technical and expensive category.

Most federations require a one-piece singlet, knee-high socks for deadlifts, and a t-shirt that covers the shoulders for bench. Shoes are generally unrestricted, but heel height may be regulated.

How to Choose a Federation

Your choice of federation affects the rules, drug testing, and records. Consider these factors:

• Drug testing: Some federations are drug-tested (e.g., USAPL, IPF) while others are not (e.g., USPA, SPF).
• Equipment standards: Check if your gear (belt, wraps, suit) meets their list of approved manufacturers.
• Local meets: Find which federation has competitions near you. Travel costs can add up.
• Records and rankings: If you care about state or national records, pick a federation with an active presence in your area.

You can compete in multiple federations, but records are only recognized within the federation you set them in.

Common Problems and Mistakes

New lifters often fail lifts for avoidable reasons:

• Not waiting for commands: Racking the squat or pressing the bench before the judge’s command leads to red lights.
• Incorrect depth: Squats that are even slightly above parallel are failed. Practice with a box or a friend to ensure depth.
• Deadlift hitching: Resting the bar on your thighs or hitching it up your legs is not allowed in most federations.
• Overloading your opener: Your opener should be a weight you can hit for 3-5 reps in the gym. A failed opener can mess with your head and your total.

Also, weigh-in rules differ: some federations weigh you in your singlet, others in underwear. Know the rules before you cut weight.

Costs and Preparation

Competing costs more than just the entry fee. Typical expenses include:

• Membership: Annual federation membership (often $50–$70).
• Meet entry: Usually $60–$100, with late fees for signing up after the deadline.
• Singlet: $50–$150 depending on brand and quality.
• Travel and lodging: If the meet is out of town, budget for gas, hotel, and food.

Preparation should include a mock meet in training: practice your commands, attempt selection, and warm-up timing. Most meets have a designated warm-up area with calibrated plates, so you don’t need to bring your own.

Safety and Injury Prevention

Powerlifting is safe when done properly, but injuries happen. Follow these guidelines:

• Warm up: Do 5-10 minutes of light cardio, then ramp up with empty bar and progressive weights.
• Use a spotter: For squats and bench, always have a spotter or safety pins. Never attempt a 1RM without them.
• Don’t sacrifice form for weight: A rounded back on deadlifts or knees caving in on squats can cause serious injury.
• Listen to your body: Sharp pain is different from muscle fatigue. Stop if something feels wrong.

Also, know the emergency procedures at your meet venue. Most have medical staff on site, but it’s good to know where they are.

Frequently Asked Questions

What does “raw” mean in powerlifting?

Raw means you compete without supportive gear like squat suits or bench shirts. You are allowed a belt, wrist wraps, and knee sleeves. Some federations allow knee wraps and still call it raw, but they usually specify “raw with wraps.”

How many attempts do you get in each lift?

You get three attempts per lift, for a total of nine attempts. Your best successful lift in each counts toward your total. You can also pass on an attempt, but you cannot add weight after the attempt has been declared.

What is a good Wilks score?

For men, a Wilks score of 300 is considered competitive at the national level, while 400+ is elite. For women, 300 is also strong, but the scale differs slightly due to bodyweight differences. Beginners often score 150-200.

Do I need to buy my own singlet?

Yes, most federations require you to wear a one-piece singlet. Some meets have loaners, but it’s best to own one. It should be tight but not restrictive, and cover your torso and legs.

Can I use my gym’s plates for the meet?

No, competition plates are calibrated to be exact. Gym plates can be off by a few percent. The meet will have its own calibrated plates that you must use.

What happens if I fail all three attempts in one lift?

You are disqualified from the meet. You cannot continue with the other lifts. This is rare, but it’s why choosing a conservative opener is so important.

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in t | Bodyweight | kg | 80 | 30 | 200
in s | Squat | kg | 140 | 0 | 500
in b | Bench | kg | 100 | 0 | 400
in d | Deadlift | kg | 180 | 0 | 600
out total | Total | kg | s + b + d | 0
out wilks | Wilks coefficient | - | 500 / ( -216.0475144 + 16.2606339 * t + -0.002388645 * t^2 + -0.00113732 * t^3 + 7.01863e-6 * t^4 + -1.291e-8 * t^5 ) | 2
out adj | Adjusted total | kg | (s + b + d) * (500 / ( -216.0475144 + 16.2606339 * t + -0.002388645 * t^2 + -0.00113732 * t^3 + 7.01863e-6 * t^4 + -1.291e-8 * t^5 )) | 1