Powerlifting Commands Explained: Squat, Bench Press and Deadlift
Competing in powerlifting for the first time is a different experience from training in a gym, and the single biggest source of confusion for new competitors is not the weight on the bar — it is the commands. In training, a squat is finished when the lifter decides it is finished. On the platform, a squat is finished when the referee decides it is finished, and only after the correct command has been obeyed at the correct moment. A technically perfect lift performed with the wrong timing relative to the commands is a red light. A lift that would have failed in training can pass with perfect command execution.
Understanding the commands — what they mean, when they come, what the lifter must do in response, and what the most common timing errors are — is as much a part of competition preparation as the training itself. This guide covers all three lifts in full, explains the rules behind each command, identifies the errors that cause white lights to become red lights, and explains how to practise command execution in training so that meet day feels familiar rather than foreign.
Why commands exist and what they test
IPF rules require commands for a specific reason: to ensure that every lift is completed to a definable standard, not to the subjective standard of the lifter. Without commands, lifters would decide for themselves when a squat was deep enough, when a bench press pause was sufficient, and when a deadlift was locked out. Commands remove this ambiguity. The referee’s commands define the precise moment a phase of the lift begins and ends, and the lifter’s job is to respond to those commands — not to anticipate them, not to delay them, but to respond to them in the moment they are given.
This also means that command execution is a trainable skill. Lifters who have practised responding to commands in training — who have learned to hold a paused bench press position without pressing until the command arrives, who have learned to stand still at lockout rather than immediately returning the bar — perform significantly better on the platform than lifters who are experiencing command timing for the first time on meet day.
The squat commands
The squat has two commands: SQUAT and RACK.
The SQUAT command
After the lifter has stepped out of the rack, assumed their stance, and is standing motionless with the bar across the back, the head referee will issue the SQUAT command. This is the signal to begin the descent. The lifter must not begin descending before this command — any downward movement before SQUAT is given will result in a red light.
The SQUAT command is given when the referee is satisfied that the lifter is standing still, in control of the bar, and ready to lift. This typically takes one to three seconds after the lifter has stepped out and settled into position. The most common error at this stage is anticipating the command — beginning to descend when the lifter thinks the command is coming rather than waiting for it to actually arrive.
In training, practise this by having a training partner give the squat command after you step out. Stand completely still — for longer than feels comfortable — and wait for the verbal cue. The instinct to begin moving immediately after stepping out is strong, and overcoming it in training is far easier than overcoming it under competition nerves on the platform.
The descent and depth
The commands do not govern the descent — the lifter controls this phase independently. The IPF rule is that the top surface of the legs at the hip joint must be lower than the top of the knees. This is a depth requirement, not a speed requirement. There is no command to signal when depth has been achieved. The lifter must judge depth themselves and then return to the standing position.
The RACK command
After the lifter has completed the ascent and is standing fully erect with knees locked out, the head referee issues the RACK command. The lifter must not move toward the rack until this command is given. Stepping forward or backward toward the rack pins before RACK is issued will result in a red light.
The most common error here is stepping forward the moment the ascent is complete, before the RACK command arrives. On a heavy lift where the ascent was difficult, the instinct is to get the bar back on the rack as quickly as possible. This instinct must be controlled. Stand completely still at lockout, wait for RACK, and only then step back.
In training, practise standing still at the top of every squat for a full two to three seconds before re-racking. This is longer than the actual delay in competition, but the exaggerated pause builds the habit of not moving immediately after lockout.
The bench press commands
The bench press has three commands: START, PRESS and RACK.
The START command
After the lifter is on the bench, the bar is lifted out of the rack — either by the lifter alone or with the assistance of a spotter performing a lift-off — and the lifter holds the bar at arms’ length with elbows locked. The head referee issues START when the bar is motionless, the elbows are straight, and the lifter is in control. This is the signal to begin lowering the bar to the chest.
The timing of START is variable — it comes when the referee is satisfied the lifter is ready, not at a fixed interval after unracking. On a lift-off with a spotter, this may take longer than on a self-unrack. The lifter must hold the bar completely still and wait. Any downward movement before START is given results in a red light.
The PRESS command
After the lifter has lowered the bar to the chest and it is motionless on the chest — not bouncing, not being held an inch above — the head referee issues PRESS. This is the signal to press the bar back to full extension. The lifter must not begin pressing before this command. Pressing before PRESS — even fractionally — is one of the most common technical errors in bench press competition, and one of the most preventable.
The pause required before PRESS must be visible and complete. A slight touch-and-go will not receive the command. The bar must be at rest. In practice this means a pause of approximately one second on the chest at working weights, though the referee controls the timing and may take longer on very heavy attempts or if the bar is not clearly motionless.
In training, practise pause bench press as a standard variation rather than an occasional accessory. Every competition bench press must be a pause bench press. Training with a consistent one-to-two second pause on the chest, and waiting for a verbal cue from a training partner before pressing, builds the exact habit that competition requires. Using a training partner as a mock referee — having them call PRESS after the bar is clearly motionless — removes the anticipation reflex that causes premature pressing.
The RACK command
After the bar has been pressed to full extension with elbows locked, the head referee issues RACK. The lifter must hold the bar at lockout until this command. The most common error here mirrors the squat: moving toward the rack pins before RACK is given. Hold lockout, wait for the command, then rack.
The deadlift commands
The deadlift has only one command: DOWN.
No start command
Unlike the squat and bench press, the deadlift has no start command. The lifter approaches the bar, sets up, and pulls when ready. The referee does not issue any command to begin the lift. This means the lifter has complete control over the start timing — but it also means there is nothing to wait for before pulling, and no penalty for beginning too early from a command perspective.
The DOWN command
After the bar has reached full lockout — hips and knees extended, shoulders back, the bar hanging at arms’ length — the head referee issues DOWN. The lifter must not lower the bar before this command. Lowering the bar before DOWN is given results in a red light, even if the lift was otherwise technically perfect.
This is the single most common technical error in the deadlift at first competitions. The natural instinct after locking out a maximum deadlift is to immediately lower the bar — the lift is done, the weight is heavy, and the body wants to put it down. The DOWN command requires the lifter to hold the bar at lockout until the referee is satisfied that the lift is complete. This typically takes one to two seconds.
In training, practise holding every deadlift at lockout for a full two to three seconds before lowering the bar. Do this on every working set, not just on heavy attempts. The habit must be automatic, because under maximal effort the deliberate thought process required to remember to wait for DOWN may not be available.
Using a training partner as a mock referee
The most effective way to prepare for competition commands is to have a training partner act as a mock referee in training. This is straightforward and requires no special equipment — only a training partner who knows the commands and is willing to give them consistently.
For the squat: stand out, stand still, wait for the SQUAT call. Complete the rep, stand still at lockout, wait for RACK before stepping back.
For the bench: unrack, hold at lockout, wait for START before lowering. Pause on the chest until the training partner calls PRESS. Press to lockout, hold, wait for RACK.
For the deadlift: pull, lock out, stand still, wait for DOWN before lowering.
Running through this process on every competition-preparation set — not just occasionally but consistently throughout the training block leading into a meet — makes command execution automatic. The goal is for the commands on meet day to feel like a familiar cue rather than an additional cognitive demand on top of a maximum lift.
Equipment for competition and competition preparation
Training with competition-specification equipment matters because it removes variables from meet day. Equipment that has been worn and trained in behaves differently from equipment worn for the first time at a competition. The fit, the feel, the warmth required to function correctly — all of these need to be established in training, not discovered on the platform.
IPF Approved Collection — Strength Shop
The full range of IPF-approved competition equipment in one collection. Every item in this collection meets the specification required for use in IPF and IPF-affiliated competition. If a competition is sanctioned under IPF rules, equipment must be on the IPF approved list — checking this before purchasing is essential for competitors who intend to use the equipment in sanctioned meets.
Belts
The lifting belt is the most important equipment decision for most competitive powerlifters. Under IPF rules, belts are permitted with a maximum width of 10cm and a maximum thickness of 13mm. The belt must be worn outside the singlet and is checked at equipment inspection before competition.
The choice between a 10mm and 13mm belt is a practical one. A 10mm belt is more flexible and breaks in faster — many athletes find it more comfortable for the full range of competition movements and prefer it for the squatting and bench press setup where a very stiff belt can be uncomfortable. A 13mm belt provides more rigid support but requires a longer break-in period before it performs at its best. Both are IPF-approved and both are used at the highest levels of competition.
The critical point for competition preparation is that the belt must be fully broken in and familiar before meet day. A new belt worn for the first time at a competition may behave differently than expected — the stiffness, the position, and the feel under a maximum lift may all be unfamiliar in a way that affects performance.
Knee sleeves
IPF rules specify that knee sleeves must not exceed 7mm in thickness. Only IPF-approved sleeves are permitted in competition. Knee sleeves are subject to equipment inspection before competition — the referee will check that they are the correct specification and that they are not being worn in a way that exceeds the permitted area of coverage.
Knee sleeves must be put on before the singlet in most competition protocols — once the singlet is on, getting sleeves under it is difficult and the seam position can be affected. Having the sleeves at the correct position — centred on the knee — and fully warm before the lift is part of competition preparation.
All Knee Sleeves — Strength Shop
Wrist wraps
Wrist wraps are permitted in IPF competition and are worn for bench press and often for squats and deadlifts. The critical rule that catches many first-time competitors: the thumb loop must be removed from the thumb before the lift. Wrist wraps with the loop around the thumb are not permitted during the execution of the lift. The wrap must be on the wrist only.
This means the sequence for bench press in competition is: wrap applied with thumb loop in place for positioning, thumb loop removed before unracking, lift executed with wrap on wrist only. Practise this sequence in training — particularly removing the thumb loop quickly and reliably after the wrap is positioned — so it is automatic at the competition.
All Wrist Wraps — Strength Shop
Singlets
A lifting singlet is mandatory equipment in IPF competition. The singlet must be a one-piece, tight-fitting garment that covers the torso — it must be worn under the belt and knee sleeves. IPF rules specify that the singlet must not have legs longer than mid-thigh and must not have sleeves.
Having a singlet that fits correctly and has been trained in before competition matters for two reasons. First, the fit affects movement — a singlet that is too tight may restrict the squat or deadlift setup, while one that is too loose may not sit correctly under the belt. Second, IPF equipment inspection checks singlets, and a singlet that is not on the approved list will be rejected.
The singlet range includes both unisex and women’s specific options across multiple fits and specifications. Choose the correct fit for the competition format being prepared for and ensure it is on the current IPF approved equipment list.
Calibrated plates and competition bars
Training with calibrated plates and competition-specification barbells removes another variable from meet day. Calibrated plates are manufactured to ±10g tolerance and are colour-coded by weight to the IWF standard used in IPF competition — the 25kg red, 20kg blue, 15kg yellow, 10kg green, and change plates in corresponding colours. An athlete who has trained exclusively with uncalibrated cast iron plates will find that the look, feel, and loading of a calibrated competition set is different on meet day. Training with calibrated equipment makes this familiar.
The IPF-approved powerlifting bar behaves differently from a general training bar — the knurling specification, the sleeve rotation, the weight tolerance — all of these affect how the lift feels. Training with a competition-specification bar for the weeks immediately before a competition is competition-specific preparation.
The full range of IPF-approved plates, bars, and calibrated equipment is available in the IPF Approved collection at Strength Shop.
Equipment inspection: what to expect
At every IPF-sanctioned meet, equipment inspection is conducted before the competition. The referee will check every item of equipment the lifter intends to use. This includes the singlet, the belt — width, thickness, and material — knee sleeves, wrist wraps, and any other approved accessories. Equipment that does not meet specification will be rejected and cannot be used in the competition.
The practical preparation for equipment inspection is to ensure that every item of equipment is on the current IPF approved equipment list before purchasing it, and to attend equipment inspection with everything that will be used in the competition. Bring the belt and know its thickness. Have the knee sleeves at the correct length and specification. Have the wrist wraps ready and practise removing the thumb loop before the inspection.
FAQ
What happens if I lower the bar before the DOWN command in deadlift?
A red light from the relevant referee. If two or more of the three referees give a red light, the lift does not count. The most common cause is habit — lifters who have never trained with the command instinctively lower the bar immediately after lockout. Practising the hold in training is the only reliable fix.
Can I start descending in the squat before the SQUAT command?
No. Any downward movement before the SQUAT command results in a red light from the head referee. The most common cause is anticipating the command rather than waiting for it.
Does the bench press pause have a minimum duration?
There is no stated minimum duration in IPF rules. The PRESS command is given when the bar is motionless on the chest. In practice this means the pause must be long enough for the referee to confirm the bar is not moving — typically one to two seconds. Attempting to press before the PRESS command, regardless of whether the bar appeared motionless, will result in a red light.
Do I need IPF-approved equipment for local competitions?
This depends on the federation running the competition. IPF-affiliated national and regional meets require IPF-approved equipment. Some local or unsanctioned competitions have more flexible rules. Check the specific federation’s equipment rules before purchasing equipment for competition.
How far in advance should I break in competition equipment?
At minimum, eight to twelve weeks before the competition. This allows enough time for a leather belt to soften to the correct fit, for knee sleeves to be worn in and understand their correct position, and for all equipment to be used across enough sessions to feel completely familiar by meet day.
All IPF-approved competition equipment at naordlykk.com/collections/ipf-approved