About Powerlifting

What is powerlifting?

Powerlifting is an individual sport where competitors attempt to lift as much weight as possible for one repetition in the squat, bench press, and deadlift. Each lifter is placed into a specific division and classified by weight class, age group, and experience level.

How do you train to be a powerlifter?

By learning the form and technique of the three lifts (Bench, Squat, and Deadlift), training them to develop strength, and using other weight lifting exercises to develop muscle and strengthen weak points for the three lifts.

But I am not strong, can I join the Powerlifting Team?

Of course! Powerlifting is for people who want to get stronger no matter where they start from. Many famous powerlifters and weightlifters began training because they were not strong. Members of the St Clair Powerlifting Team are expected to encourage and be respectful of fellow lifters whether they can lift 30lbs or 300lbs.

What do I need to do to start training?

You can train and be a part of the St Clair Powerlifting Team in several ways. If you are in morning weights, and/or have advanced weight lifting class you can do your training at that time. During the Powerlifting season, January through Mid-March, you can also train after school in the SCHS weight room with Coach Flynn on Team Training days from 2:30 - 4:30. If you have a current lifting routine designed by a sports coach at St Clair High you can continue to train using that routine. If you have never trained with weights before that is OK, the Powerlifting Coaches will develop a routine for you and give instruction on form and technique. Powerlifting Team members will also need to have an athletic physical on file before they can begin training.

What do I need to bring to training?

You need a positive attitude and a willingness to listen and work. You need athletic shorts and a t-shirt to train and compete in, clean flat shoes or boots to train in, and if you choose to compete you will need long socks. A powerlifting belt can be helpful but is not required.

Where do I get more information?

Coach Flynn works at St Clair Middle School, you can send him an email at jflynn@ecsd.us, you can also talk to Coach Weichert in her room at SCHS.

Powerlifting Rules

MHSPLA Rules, Regulations, and Dress code

What to bring to a Powerlifting Meet

Qualifying Total* Required to lift in the MI State Meet *Varsity State meets currently do not use a QT but these are good numbers for reference.

(*Total amount lifted adding up your best successful squat, bench, and deadlift)

Weight Room Rules

A gym can either be a place where people come to lift weights and socialize (which is fine), or, a gym could be an environment designed to develop successful athletes.

Yasha Thoughts

Rules of the weight room for the St Clair Powerlifting Team (inspired by Yasha Kahn and Boris Sheiko)

In the Gym:

- Come to the gym to work hard, not to socialize.
- Greet everyone when entering the gym.
- Never walk in front of or next to anyone who is lifting.
- Check the details. Weights should be loaded evenly, with clips securing the weight, grip and set-up for a lift the same way every time.
- Clean up after yourself and respect the gym and equipment.

On the Spot:

Always ask for a spot if you are lifting anything even remotely heavy for you
Provide clear instructions for what you want your spotter to do
Take care to not make your spotter strain or put them in danger.
If you are asked to spot you cannot refuse unless you are injured!

When Lifting:

Warm up properly - Elite level lifters begin warming up with just the bar (or less).
An athlete must warn a coach if he is loading 85% or 90% onto the bar so they can observe the lift.
Practice proper form and technique every set and rep in the gym. This will make you safer and a stronger lifter as well.
Use safety pins for the squat (and bench if available). Set the pins just below the lowest point of your squat so you do not bump them when lifting. If you have to miss a lift, the pins can safely catch the weight.
Follow an intelligent plan and give it time to work!
Don’t show off or goof off in the gym! Don’t bring non-lifting friends to the gym (unless they are going to learn to lift).
When an athlete is leaving the gym, they must help clean up and then say goodbye to everyone.

All Powerlifting Team members must have an athletic physical on file.

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