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- Avoid Red Lights: How to Pass Every Deadlift Attempt
Avoid Red Lights: How to Pass Every Deadlift Attempt
Many lifters lose competition deadlifts not because of strength, but because they miss key rule details that lead to red lights.
Strong pulls win meets, but even the most powerful lift can be disqualified if it breaks competition rules. Powerlifting judges watch for strict technical standards that every lifter should understand before stepping on the platform.
A clean deadlift begins when the bar leaves the floor in one smooth motion and finishes when you are locked out with your knees and hips fully extended, shoulders back, and arms straight. Any downward bar movement before the down command results in a failed attempt.
Your grip, stance, and balance are equally important. Whether you pull conventional or sumo, your heels must stay down, and you must maintain control until the bar is lowered under command. Dropping the bar or bending your knees early will turn a good lift into a no-lift.
Different federations may vary in their specific rules, but the fundamentals remain the same: no downward movement, no hitching, and no loss of control. Train the way you plan to compete: Tight, consistent, and precise from start to finish.
The strongest lifters build habits that pass on meet day.
Need more? Check out the powerlifting app for specific programs.
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