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What Happens if You Fail a Lift in Powerlifting? Rules for Reattempts
- Emma
- Jan 25
- 10 min read
Updated: Feb 25
Table of Contents
Summary
Failing a lift in powerlifting can feel like a setback, but it’s a challenge every lifter faces at some point—whether you're a beginner or a seasoned competitor. A missed squat, bench press, or deadlift doesn’t define your performance; what matters is how you respond. Understanding the rules for reattempts, staying composed, and learning from the experience are the keys to bouncing back stronger.
In powerlifting meets, lifters are given three attempts for each lift. If you fail one, you still have opportunities to recover, adjust your strategy, and remain competitive. Knowing why lifts are failed, how to recover both mentally and physically, and what steps to take next can make all the difference between salvaging a strong meet or walking away disappointed.
In this article, we’ll explore the common reasons for failed lifts, the official rules for reattempts, strategies for overcoming failure, and tips to avoid it altogether. By the end, you’ll be equipped to handle setbacks like a pro and approach your next meet with confidence and resilience.
Understanding Why Lifts Are Failed
In powerlifting, failed lifts happen for a variety of reasons. Whether it’s a technical mistake, miscommunication with the judges, or simply overestimating your strength, understanding the root cause of a failed attempt is crucial for making the right adjustments. By identifying why a lift failed, you can approach your next attempt with clarity and confidence.
Common Reasons for Failed Lifts
1. Technical Errors
Failing to meet the movement standards required by the judges is one of the most common reasons lifts are disqualified. For example:
Squat:
Not reaching proper depth, where the hip crease drops below the knee.
Bench Press:
Lifting the bar unevenly or failing to lock out fully.
Deadlift:
Hitching the bar or not locking out with straight knees and shoulders back.
How to Fix It: Focus on perfecting technique during training. Incorporate mobility and accessory work to improve range of motion and stability.
2. Missing Commands
Judges give specific commands for each lift, such as “Squat,” “Press,” or “Down.” Failing to wait for these commands, even if the lift itself is performed correctly, results in a failed attempt.
How to Fix It: Practice competition commands during training with a coach or partner calling out the cues.
3. Weight Selection Errors
Choosing a weight that’s too heavy, particularly for your opening attempt, can lead to early failure and unnecessary pressure in subsequent lifts.
How to Fix It: Be realistic about your abilities on meet day. Use your opener as a confidence builder, not a test of strength.
4. Equipment or Setup Issues
Incorrectly adjusted equipment, such as the squat rack height or bench press safety bars, can throw off your mechanics and lead to failed lifts.
How to Fix It: Double-check all equipment settings before your attempt to ensure they’re properly configured for your body and lifting style.
5. Fatigue or Lack of Focus
Long meets can be physically and mentally exhausting, causing lapses in focus or form.
How to Fix It: Manage your energy throughout the meet, stay hydrated, and use mental cues to stay focused during your lifts.
Pro Tip (Take Video of Your Lifts): Recording your attempts during training and competition can help you identify technical errors and pinpoint what went wrong in a failed lift. Use these videos as a learning tool to improve.
What Are the Rules for Reattempting a Failed Lift?
In powerlifting, failing a lift doesn’t mean your competition is over. If you miss an attempt, you still have the opportunity to come back stronger in your subsequent tries. However, there are specific rules governing reattempts, and understanding them is essential to stay competitive and avoid further mistakes.
Key Rules for Reattempting a Failed Lift
1. You Cannot Lower the Weight
After a failed attempt, you cannot decrease the weight on the bar for your next try. You can only repeat the same weight or increase it. This rule ensures that lifters are always striving to progress and don’t use failed lifts as a way to game the system.
Strategy Tip: Choose an opener you’re confident you can hit. This avoids the pressure of having to repeat a challenging weight.
2. Subsequent Attempts Follow the Same Standards
The same judging criteria apply to every attempt, whether it’s your first, second, or third try. If your lift is failed for a technical reason, you must correct the issue while still meeting all other competition requirements.
Example: If your squat is disqualified for insufficient depth, you’ll need to hit depth on your next attempt while also maintaining proper form and control.
3. Third Attempt Adjustments for the Deadlift
In most federations, you are allowed to change the weight for your third deadlift attempt within the allotted time before your lift. This unique rule gives lifters a chance to adjust their strategy based on their competitors’ totals or their own performance.
Pro Tip: Use this rule strategically to secure your highest possible total or outlift a competitor if the opportunity arises.
4. Time Limits for Attempts
Once your name is called, you have 60 seconds to begin your lift. Failing to start within this time frame results in a missed attempt.
How to Prepare: Stay attentive to the order of lifters and use the time between attempts to warm up and mentally focus.
What Happens if You Fail All Three Attempts?
Failing all three attempts on a single lift—known as “bombing out”—disqualifies you from the competition. For example:
If you fail all three squats, you cannot proceed to the bench press or deadlift.
Key Lesson: Avoid this by starting with a conservative opener, even if it feels light. Getting on the board early builds momentum for the rest of the meet.
Pro Tip (Review the Judges' Feedback): After a failed attempt, pay close attention to the judges’ signals or feedback. This can help you understand what went wrong (e.g., depth, lockout) so you can make the necessary adjustments for your next attempt.
Strategies to Recover from a Failed Attempt
Failing a lift in competition can be frustrating, but how you recover—both mentally and physically—will determine your success for the rest of the meet. Staying composed and making thoughtful adjustments can turn a failed attempt into an opportunity to improve. Here’s how to reset and approach your next lift with confidence.
Mental Recovery: Stay Calm and Focused
Acknowledge the Failure Without Dwelling on It
Failing a lift doesn’t define your performance—it’s just one moment in the meet. Instead of ruminating, focus on what you can control: your next attempt.
Use Positive Self-Talk
Replace negative thoughts with affirmations like, “I know I can do this” or “I’ve done this weight in training before.” Positive reinforcement can help rebuild confidence.
Visualize Success
Close your eyes and mentally rehearse a successful lift, from setup to execution. Visualization can help you focus and prepare your body to perform.
Physical Adjustments: Learn and Adapt
Analyze What Went Wrong
Did you fail due to technical form, lack of strength, or missing commands? Identify the cause and make a specific plan to address it in your next attempt.
Listen to Feedback
Judges or your coach can provide valuable insights into what caused the failure. Use their feedback to adjust your approach.
Refine Your Setup
Small changes in setup, like adjusting your grip, stance, or breathing technique, can make a big difference in your performance.
Strategic Adjustments: Manage Your Next Attempts
Reattempt the Same Weight (or Go Higher, if Necessary)
If you missed your opener due to a technical mistake, it’s often best to repeat the same weight to secure a successful lift. However, if the lift felt easy but was disqualified on a technicality, consider adding a small increase.
Don’t Let a Failed Attempt Derail Your Plan
Stick to your pre-planned strategy as much as possible. Adjust weights only if necessary, but avoid making drastic changes based on emotion.
Keep Your Energy in Check
After a failed attempt, conserve your energy for your remaining lifts by staying calm and avoiding unnecessary physical exertion in frustration.
Pro Tip (Practice Mental Recovery in Training): Simulate competition scenarios during training by intentionally “failing” lifts and practicing how to reset for a reattempt. This will prepare you to handle similar situations confidently in a meet.
How to Avoid Failing a Lift in the First Place
While failing a lift is sometimes unavoidable, most mistakes can be prevented with proper preparation, training, and strategy. Taking proactive steps before and during the competition can help you perform at your best and reduce the risk of failed attempts.
1. Choose a Conservative Opener
Why It’s Important:
Your opener sets the tone for your competition. It should be a weight you can confidently lift, even on a bad day, to secure a successful attempt and get on the board.
Pro Tip: Aim for 90-92% of your training max or a weight you can easily hit for multiple reps in the gym.
2. Practice Competition Standards in Training
Common Pitfall:
Many lifters fail because they don’t adhere to the meet’s standards during training. For example:
Failing to hit proper squat depth.
Not pausing long enough on the bench press.
Rushing the deadlift lockout.
How to Avoid It:
Incorporate the same commands and movement standards you’ll encounter in a meet into your training routine. Have a coach or training partner act as the judge during heavy lifts.
3. Perfect Your Technique
Why It’s Important:
Technical errors, like poor form or instability, are common causes of failed lifts. Consistently practicing good technique reduces the likelihood of mistakes during competition.
How to Improve:
Work with a coach to refine your form.
Use accessory exercises to strengthen weak points (e.g., hip mobility for squats, tricep work for bench press).
4. Warm Up Effectively
Common Mistake:
Skipping or rushing through warm-ups can leave your body unprepared for heavy attempts.
How to Avoid It:
Arrive early and follow a structured warm-up routine that includes lighter lifts leading up to your opener.
Ensure you’re properly hydrated and fueled before stepping on the platform.
5. Manage Competition Nerves
Why It’s Important:
Nerves can lead to rushed setups, poor focus, and missed commands.
How to Stay Calm:
Practice visualization techniques before the meet, imagining yourself successfully completing each lift.
Use deep breathing exercises to manage anxiety and maintain focus.
6. Double-Check Equipment Compliance
Why It’s Important:
Using non-approved equipment (e.g., wrist wraps, belts, or singlets) can result in disqualification of your lift.
How to Avoid It:
Familiarize yourself with the equipment rules of your federation and check your gear well in advance of the competition.
7. Stick to a Plan
Why It’s Important:
Deviating from your pre-planned attempt strategy can lead to poor decision-making and unnecessary risks.
Pro Tip (Simulate Meet Conditions in Training): Perform mock meets where you follow the same sequence of lifts, commands, and time restrictions as in competition. This prepares you both mentally and physically for meet day.
How Failing Impacts Your Total and Meet Strategy
In powerlifting, every successful lift contributes to your overall total, which determines your ranking in the competition. Failing a lift can impact your total and strategy in several ways, especially if it’s a crucial attempt. However, understanding how to adjust your game plan after a failed lift can help you stay in the running and make the most of your performance.
1. The Consequences of Failing All Three Attempts on a Lift
Bombing Out:
If you fail all three attempts in a single lift (squat, bench press, or deadlift), you’ll receive a “no total,” disqualifying you from the competition.
Example: If you fail all three squat attempts, you won’t be allowed to proceed to the bench press or deadlift.
How to Avoid It:
Choose a conservative opener to ensure you secure at least one successful lift.
Focus on correcting technical errors after a failed first or second attempt to avoid compounding mistakes.
2. Impact on Your Meet Total
Each lift contributes to your overall total, so missing an attempt means leaving potential kilos on the platform.
Example: If your best squat is 200kg but you fail your second and third attempts at 210kg, you lose the opportunity to add those additional 10kg to your total.
3. Adjusting Strategy After a Failed Lift
Stick to Your Plan:
If the failure was a minor technical error, reattempt the same weight to secure a lift at that level.
Avoid making drastic changes to your weight selections out of frustration or panic.
Weigh Risk vs. Reward:
After a failed attempt, consider whether to repeat the weight or take a small increase for your next try.
For your third attempt, prioritize hitting a successful lift over taking an overly ambitious risk.
Reassess Your Remaining Lifts:
If a failed lift reduces your confidence, adjust your attempts for subsequent lifts to focus on successful completions rather than personal records.
4. Adapting to Competitor Performance
In some cases, you may need to adjust your strategy to stay competitive:
Example:
If your competitor makes a big jump in their total, you might take a calculated risk on your next lift to match or exceed their score.
Pro Tip (Focus on the Big Picture): One failed lift doesn’t define your meet. Instead of dwelling on missed opportunities, focus on making your remaining attempts count. A consistent performance across all three lifts often outperforms risky, inconsistent attempts.
Failing a Lift Is Just Part of the Journey
In powerlifting, failure is inevitable at some point. Even the most elite lifters experience missed lifts during training or competition—it’s part of the process of pushing your limits. What sets successful lifters apart is their ability to adapt, recover, and learn from these moments.
Here’s a recap of the key points covered in this guide:
Understand Why Lifts Are Failed:
Most failed attempts result from technical errors, missed commands, or poor weight selection. Identifying the cause helps you avoid repeating the mistake.
Follow the Rules for Reattempts:
Remember that weights cannot be lowered, and the same standards apply to every attempt. For deadlift third attempts, use strategic adjustments to maximize your total.
Recover Strategically:
Staying calm and making thoughtful adjustments after a failed lift can turn a setback into a successful second or third attempt.
Prepare to Avoid Failures:
Practice competition standards, refine your technique, and choose conservative openers to reduce the likelihood of missed lifts.
Adapt Your Strategy:
If a failure impacts your total, adjust your game plan to focus on consistent performance rather than risky decisions.
Remember, every failed attempt is an opportunity to grow stronger—both physically and mentally. Whether it’s learning to hit depth on a squat, pausing properly on the bench, or locking out a deadlift, these lessons ultimately make you a better lifter.
The platform is where you test the limits of your preparation, strength, and mindset. Step onto it with confidence, knowing that failure is simply another step toward improvement. With the right preparation and resilience, you’ll be ready to tackle any challenge that comes your way.
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