The Deadlift: Breaking Down the USAPL Guidelines

To finish off my series breaking down the big three lifts in powerlifting, I will be explaining how the USAPL explains how to perform a deadlift. Again, these guidelines are coming from the USAPL handbook for lifters, so feel free to read for more information. If you missed my previous posts on breaking down the squat and the bench press, check those out too.

Once again, I am not a coach so what I write is not meant to be taken as lifting or technique advice. The purpose of this series is to break down the sometimes confusing and formal language of the handbook into language that a beginner powerlifter can better understand.

Let’s begin!

“The lifter shall face the front of the platform with the bar laid horizontally in front of the lifter’s feet, gripped with an optional grip in both hands and lifted until the lifter is standing erect.”

To start, you should stand behind the bar set out. You are allowed to grip the bar however is best for you whether that’s an overhand, mixed, or hook grip. You must lift the bar until your body is standing straight up, without soft knees to forward shoulders, often called “locking out.”

“On completion of the lift the knees shall be locked in a straight position and the shoulders back.”

The point describes what that “lock out” position looks like. Again, knees are straight and your shoulders are pushed back.

“The chief referee’s signal shall consist of a downward movement of the arm and the audible command ‘down.’ The signal will not be given until the bar is held motionless and the lifter is in the apparent finished position.”

Here, the one judge’s cue for the deadlift is described. Once you lift the bar and lock out, you must remain motionless. Then the judge will give the “down” cue. If you haven’t noticed yet, this is the simplest lift in terms of cues.

“Any rising of the bar or any deliberate attempt to do so will count as an attempt. Once the attempt has begun no downward movement is allowed until the lifter reaches the erect position with the knees locked. If the bar settles as the shoulders come back (slightly downward on completion) this should not be reason to disqualify the lift. Prior to the lifter’s bona fide/deliberate effort to raise the bar to commence the deadlift attempt, the lifter may roll the bar on the platform and/or shake the bar. It will be the referees’ discretion to determine whether or not a bona fide/deliberate attempt to raise the bar occurs.”

This last point describes what is counted as an attempt and what you can and cannot do once you begin your attempt. Any movement of the bar off the floor is considered an attempt. Once you start lifting the bar, your movement can only go up. Before your attempt begins, you are allowed to roll or shake the bar to get set up for the list. Lastly, the judges have the last call in what is considered a deadlift attempt.

And that’s it! In terms of technical rules, the deadlift is the simplest. However, that doesn’t mean it’s the easiest lift. By practicing according to these standards, you’ll be well-prepared to compete or make clean max attempts.

Let me know if this series was helpful! Reading through the handbook and have something else you want me to explain? Let me know in the comments.

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