The Judges Don't Hate You: How To Make Sure Your Lift Doesn't Leave Room For Doubt

You walked up, you pulled, you locked it out. And then two red lights.

It's one of the worst feelings in powerlifting — especially when you genuinely thought the lift was good. Here's the hard truth: in most cases, the judges aren't wrong. And understanding why can make you a significantly better competitor.

This isn't about blaming athletes. Red lights happen to experienced lifters all the time. But there's a difference between a hard lift that got red-lighted and a technically sound lift that got red-lighted. The first is a performance problem. The second usually isn't a judging problem either — it's a training problem.

The Most Common Reasons Lifters Get Red-Lighted

Squat depth. This is the big one. You feel like you're in the hole. You might even be close. But "close" isn't "at or below parallel," and judges aren't guessing — they're watching the hip crease relative to the top of the knee. If there's any doubt, it's a red light. Train to depth you can't argue with.

Press command on bench. You unrack, you lower the bar, it touches your chest, and you press — but you didn't wait for the command. It costs you the lift every time. This is 100% fixable in training by rehearsing the pause every single rep.

Hitching on deadlift. The bar has to move in one continuous motion. If it stalls on the thighs and you rebend the knees to finish, that's a hitch. Judges see it clearly from the side. If your lockout requires a hitch, the weight is too heavy for where your technique is right now.

Soft lockout. Arms not fully extended at the top of a deadlift or bench. Knees not locked on a squat. Even a slight soft lockout will catch a judge's eye, especially on a heavy single where the body is looking for any shortcut.

Foot movement on bench. Feet moving after the start command — including heel-raising — is a red light in most federations. Plant them and keep them planted.

How to Train So Your Lifts Don't Leave Room for Doubt

The best competitors make things obvious. Not just technically legal — obviously legal. There's a reason elite lifters tend to squat to depth that's visible from across the room. They've removed the question entirely.

Train depth you don't have to think about. If you're always right at parallel, you're one bad day away from reds. Train slightly below. Make parallel your floor, not your target.

Pause every rep on bench in competition prep. Not some reps. Every rep. Your body needs to know how to be still under load, waiting for a command that comes a half-second after you expect it. That half-second costs a lot of people their lift.

Film your training from the side. What you feel and what's happening are not always the same thing. A camera at knee height on the side doesn't lie. Watch your own lifts critically. If you wouldn't give it three whites, figure out why.

Practice commands out loud. Have a training partner call your commands. It sounds basic. It works. The meet environment is louder, the adrenaline is higher, and your timing will shift if you've never practiced waiting for a real external cue.

Competing in Austin? Big Tex Has You Ready

Big Tex Gym in Austin has hosted powerlifting competitions since 2017 — including the Big Tex Classic, one of the most respected local meets in central Texas. The coaching and training environment here is built around people who compete. That means the standards in the gym reflect meet standards, not just gym standards.

If you're prepping for your first meet or chasing a PR total, training at one of the best gyms in Austin means you're surrounded by people who've been on the platform and know exactly what the judges are looking for.

One More Thing

If you do get red-lighted, ask why. Most federations allow you to approach the head judge after the attempt. They're not your enemy. Understanding the call is how you come back in the next flight and get whites.

The judges don't hate you. They're just watching closely. Train like someone is always watching that closely, and you'll never have to wonder on meet day.

FAQ

What are the three most common red lights in powerlifting?

Squat depth, not waiting for the press command on bench, and hitching on the deadlift. All three are fixable with deliberate training habits.

Can I appeal a red light decision at a meet?

Most federations don't have a formal appeal process for judging calls, but you can request feedback from the head judge between flights. Use it as information, not an argument.

How do I know if I'm squatting to depth in training?

Film from the side at knee height. The hip crease needs to be at or below the top of the knee. If you can't tell from the video, you're probably not there yet.