26 Special Olympics Powerlifting Quick Start Guide – July 2011
Special Olympics Powerlifting
Coaches Quick Start Guide
Basic Skills
Proper form is critical to receive maximum benefit from each primary and secondary exercise and to improve efficiency
of lifts. Good form and technique are essential for preventing injuries. Because of particular body type or physical
limitations, form may vary to a degree between athletes.
All lifts should be done slowly with the athlete under control through the entire range of motion. Rapid lifts should
be limited and should only be done by advanced athletes approaching competition. This type of training should not be
done at the expense of proper form or whenever pain or discomfort is felt by the athlete.
Squat
This is probably the most difficult of the three power-lifts for Special Olympics athletes to master. However, with
patience and repetition, most athletes can perform this lift. This exercise contributes to the overall strength of the athlete
more than any other exercise. Even if the athlete is not going to compete in the lift, the squat should be included in
training because of its many benefits. It is often beneficial to have the athlete develop a base level of muscle tone
through the use of easier-to-learn exercises (leg press, leg extension, and leg curl) prior to squatting. When the athlete
has developed this base, it is important to work on the form with no weight before actually squatting with the Olympic
bar and plates, no matter how light. Repetition is the key here! Find the proper stance for the athlete through trying both
the narrow and wide stances. Because of the relative inflexibility at the calf and Achilles tendon, many athletes will not
be able to squat with any degree of control with less than a shoulder-width stance. Use a wider stance with toes out,
buttocks and knees back to allow the lower leg to be vertical with the ground, chest high, back straight, and chin up.
This is easier for the athlete to learn and is more mechanically efficient.
As a way to teach the squat, instruct the athletes to start with hands straight ahead to improve balance. Also, the use
of a mirror in front of the athlete while learning to squat can be beneficial.
The powerlifting athlete should train for the squat the same way the athlete would compete in a squat competition.
The signal “squat” at the beginning of the lift and “rack” at the completion of the lift allow the athlete to become
completely familiar with the signals of the movement.
The following describes a competition format; athletes should be trained accordingly.
• The lifter shall face the front of the platform. The bar shall be held horizontally across the shoulders, hands and
fingers gripping the bar, and the top of the bar not more than the thickness of the bar below the outer edge of
the shoulders. The diagram below indicates the legal position of the bar across the shoulders. The hands may
be positioned anywhere on the bar inside and or in contact with the inner collars.
• After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racks by the
spotter / loaders) the lifter must move backwards to establish the starting position.
• When the lifter is motionless, erect (erect to mean not leaning forward from the waist more than an angle of 15
degrees) with knees locked, and the bar properly positioned the Chief Referee will give the signal to begin the
lift. The signal shall consist of a downward movement of the arm and the audible command “Squat”. Before
receiving the signal to “squat” the lifter may make any position adjustments within the rules, without penalty.
For reasons of safety the lifter will be requested to “Replace” the bar, together with a backward movement of
the arm, if after a period of five seconds he is not in the correct position to begin the lift. The Chief Referee
will then convey the reason why the signal was not given.
• Upon receiving the Chief Referee’s signal the lifter must bend the knees and lower the body until the top
surface of the legs at the hip joint is lower than the top of the knees. Only one decent attempt is allowed. The
attempt is deemed to have commenced when the lifters knees have unlocked. The bar may move from its
starting position downwards on the lifters back the thickness / diameter of the bar during the performance of
the lift.
• The lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of
the squat attempt or any downward movement is not permitted.
• When the lifter is motionless (in the apparent final position) the Chief Referee will give the signal to rack the
bar.