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Show of Strength Powerlifting Competition

Event Information

Show of Strength

Do you think you’re the strongest of them all? Prove it! Show your strength in Well-Being & Recreation's first ever powerlifting competition performing squats, bench press, and deadlift. Registration opens January 17! 

Date Start Time End Time Location Cost Registration
Sat March 4th 9am ~12pm Functional Fitness Room $25 REGISTER HERE! 

Day of Event Details 

  • Please arrive to the Functional Fitness room of the Ping Center to check in for the competition at 9am on Saturday March 4th.
  • Once all competitors have been checked in, there will be a brief warm-up opportunity for each of the competitors. 
  • Equipment accessories are permitted for each of the lifts. 
  • Our team will be measuring your best attempt on each of the lifts.

Weight Classes

The weight classes below represent how the competition will be divided. While we will not require a morning weigh-in, there will be a scale available if you would like to weigh in prior to the competition. When you register for the event, you will be prompted to indicate the gender division with which you most identify and the weight class you will be competing in. 

Women's Division
Light Mid Heavy
120 lbs and under 121 - 169 lbs 170+ lbs
Men's Division
Light Low-Mid High-Mid Heavy
150 lbs and under 151 - 175 lbs 176 - 199 lbs 200+ lbs

Competition Rules

You will be provided with three attempts for each of the three lifts (bench press, squat, and deadlift). Your best lift on each attempt will be the lift that will be counted. See below for specific rules for each lift.


1. The lifter shall assume an upright position with the bar across the upper back/trapezius. The bar shall be horizontal across the shoulders with the hands in contact with the bar. The hands may touch but not grasp the inside collars, the lifters feet shall be placed flat on the platform with knees locked.

2. After removing the bar from rack, the lifter shall move backwards to establish the starting position. The lifter may request aid to unrack the bar. The lifter shall await the Head Judge’s signal to start. The signal shall begin as soon as the lifter is motionless with knees locked, and the bar properly positioned. The signal shall consist of an obvious downward movement of the hand/arm and the audible command “SQUAT.” Prior to the signal, the lifter may make adjustments within the rules without penalty.

3. Upon receiving the signal the lifter must bend the knees and lower the body until the mid-point of the thigh at the hip joint is lower than the mid-point of the knees. Only one descent attempt is allowed.

4. The lifter shall recover at will from the deepest point of the squat to an upright position with KNEES LOCKED. The lifter can request an “UP” signal given by the Head Judge when proper depth is achieved. The request must be verified with the Head Judge prior to each squat attempt. Although stopping is permitted, double bouncing or another downward movement is not permitted once upward motion has started. When the bar is motionless, and the lifter has shown control of the weight, the Head Judge will give the signal to replace the bar. The signal to replace the bar shall consist of an obvious backward motion of the hand/arm and the audible command “RACK.”

5. Upon receiving the “RACK” signal the lifter shall make a bona fide attempt to return the bar to the racks; this is defined as one step forward towards the racks. The lifter may request aid to rack the bar.

Bench Press 

1. The lifter must lie on his/her back so that the head, shoulders (upper back area), and buttocks are in contact with the bench surface at all times during the lift. A lifter's feet may be placed in only one of two positions. Flatfooted or up on the balls of their feet. Once the bar begins its decent, a lifter may not move their feet from the original starting position, until the Head Judge gives the command of “RACK”.

2. To achieve firm footing the lifter may use plates or blocks.

3. The lifter may enlist the help of the spotter or a personal coach in removing the bar from the racks. This lift-off or self take-off must be at arms-length, not down to the chest.

4. The lifter must grasp the bar with a closed grip or reverse grip.

5. After receiving the bar at arms-length, the lifter shall wait for the Head Judge’s command of “START.” Prior to the signal, the lifter may make adjustments within the rules without penalty.

6. Upon receiving the signal the lifter must lower the bar to the chest and await the Head Judge’s signal to press it.

7. When the bar is motionless on the chest (not abdominal area), an audible “PRESS” command will be given by the Head Judge. If the lifter has a hearing defect, the referee may use an agreed upon signal such as a touch of the hand to the lifter for both press and rack signals.

8. After the signal to press has been given, the bar is pressed upward to straight arms length, elbows locked out, and held motionless until the audible “RACK” command is given. Elevation of the bar need not be equal throughout the entire lift.

9. The bar is allowed to stop during the upward motion but is not allowed downward after the press command has been given.


1. The lifter shall face the front of the platform with the bar laid horizontally in front of the lifter’s feet. The lifter must grip the bar with both hands, using the grip style of their choice. Foot placement must be shoulder-width, in a traditional stance.

2. Start of the lift is at the lifter’s option; there is no signal from the Head Judge to begin the lift. The bar may stop on the way up but no bouncing or downward movement is allowed. ANY rising of the bar from the platform of any deliberate attempt to do so counts as an attempt.

3. On completion of the lift, the knees shall be locked in a straight position and the shoulders held in an erect position (not forward or rounded). Shoulders do not have to thrust back past an erect position. If they are thrust back in that manner and all other criteria are acceptable, the lift is good.

4. The Head Judge’s signal at the end of the lift shall consist of an obvious downward movement of
hand/arm and the audible command “DOWN.” The signal will be given when the bar is held motionless and the lifter is in the apparent finished position.

5. The lifter must control the bar back to the platform after the signal from the Head Judge.

*Failure to follow the rules above for each lift may result in a voided lift attempt

Register for Show of Strength!


Contact Tony Gregory, Assistant Director of Well-Being & Fitness