The View from the Chair: What Powerlifting Judges Are Really Looking For

On meet day, three judges hold your success in their hands. You know the basic commands, but what are they really looking for beyond the black-and-white rules? Understanding the perspective of a powerlifting judge can transform how you train and compete, helping you turn borderline lifts into clean white lights. This guide goes beyond the rulebook to explore the nuances of a well-judged lift.

The Judge's Prime Directive: The Rulebook is Law

First and foremost, a judge's job is to enforce the technical rules of the federation, like the IPF Technical Rules, without bias. They are looking for objective criteria to be met. Your lift must be executed according to these standards, period.

However, within those rules, there are key visual cues that signal a strong, controlled, and undeniable lift.

Beyond Commands: What Signals a "Good Lift"?

1. Control and Stability

• What they see: A lifter who is stable and "in control" of the weight from the moment they unrack it to the moment they rack it. There is no excessive shaking, stumbling, or loss of balance.
• Why it matters: Stability is a proxy for a lift being well within the athlete's capabilities. An unstable lift, even if completed, can look questionable. This is especially true at the lockout of a squat or deadlift.
• How to train it:
  • Master your squat walkout to make it look effortless.
  • Use paused lifts and tempo training to build control in every phase of the lift.

2. An Undeniable Standard

• What they see: A squat that is clearly and obviously below parallel. A bench press that is held motionless on the chest for a definitive moment. A deadlift that is locked out with shoulders pulled back confidently.
• Why it matters: Judges have a split second to make a call. A borderline lift forces them to make a difficult judgment call, which might not go in your favor. An undeniable lift makes their job easy.
• How to train it:
  • Train to a higher standard: In training, squat an inch deeper than you need to. Pause your bench press for a full 2-3 seconds.
  • Video yourself: Analyze your lifts from a judge's perspective. Is your depth questionable?

3. Confidence and Intent

• What they see: An athlete who approaches the bar with a clear, practiced pre-lift ritual. They are focused, confident, and execute the lift with intent.
• Why it matters: While not a technical rule, an athlete's demeanor can influence perception. A lifter who looks confident and in control often presents a cleaner, more polished lift.
• How to train it: Practice your setup and execution on every rep in training so that it becomes automatic on the platform.

Common "Soft" Reasons for Red Lights

These are issues that might cause a judge to look more critically at your lift.

• A Grindy, Slow Lift: While a grind is not against the rules, a very slow lift is more likely to feature small technical errors like downward movement or a loss of stability that will draw red lights.
• Soft Knees/Hips at Lockout: Failing to fully and aggressively lock out your knees and hips in the squat and deadlift is a common error.
• Uneven Lockout in the Bench Press: One arm locking out significantly before the other.

To be a successful competitor, you must learn to think like a judge. It's not about cheating the rules; it's about performing your lifts in such a clean, controlled, and confident manner that there is absolutely no doubt in the judges' minds. By training for control, exceeding the minimum standards, and carrying yourself with intent, you make their job easy and ensure you get the white lights you've earned.