Powerlifting meets use five referee commands. On the squat you wait for "Squat" before you descend and "Rack" before you put the bar back. On the bench you wait for "Start", pause the bar on your chest until "Press", then hold it locked out until "Rack". On the deadlift there is no start command; you lock out and wait for "Down".
This is general training information, not medical advice. If you have pain or an injury, see a qualified professional.
Where do the powerlifting commands come from?
They are written into each federation's rulebook. This guide uses the IPF Technical Rulebook (effective March 1, 2026), which IPF affiliated federations such as Powerlifting America and Canada Powerlifting follow, and the USPA Technical Rules. Both use the same five words. The fine print around them differs a little, so read your own federation's rulebook before your meet.
Each command comes with a hand signal from the head referee (called the Chief Referee in IPF rules). A downward arm movement starts a lift, and a backward arm movement means rack it.
What are the squat commands?
- Unrack and set up. Walk the bar out and stand still, upright, with your knees locked.
- "Squat." Once you are motionless, the head referee says "Squat" and drops their arm. Only now can you bend your knees.
- Squat to depth and stand up. Under IPF rules, the top of your legs at the hip joint has to go below the top of your knees, and you get one descent. No double bouncing at the bottom.
- "Rack." When you are standing tall and motionless again, you hear "Rack" and the arm moves back. Then you walk the bar into the hooks.
If you are not set within five seconds of unracking, the IPF rulebook says the referee will tell you to "Replace" the bar and explain why the signal was not given. Squatting before "Squat" or racking before "Rack" is a red light.
What are the bench press commands?
- Unrack to locked arms. Take the bar out yourself or with a handoff from the spotters, then hold it at arm's length with your elbows locked.
- "Start." When you and the bar are still, the referee says "Start". Now you lower the bar.
- Pause on the chest. Hold the bar still on your chest or upper abdomen. It must not touch your belt.
- "Press." The referee says "Press" once the bar is motionless. Press it back to locked elbows.
- "Rack." Hold the lockout until you hear "Rack", then put the bar back.
The same five second "Replace" rule applies if you are not ready after the unrack. If the bar sinks to your belt or never touches your chest, the referee calls "Rack" and the lift is a miss.
What are the deadlift commands?
There is no start command. You can pull whenever you are ready, as long as you do it within your time limit. Stand up fully with your knees locked and your shoulders back, hold still, and wait for "Down". Then lower the bar to the platform with your hands on it the whole way. Dropping the bar or lowering it before "Down" is a red light.
How long do you have to start your attempt?
Under IPF rules you have one minute from being called to the bar. On the squat and bench the clock stops when the referee gives the start signal ("Squat" or "Start"), so being slow to get set eats into that minute. On the deadlift the clock stops when you make a real attempt to lift the bar. If the minute runs out, the referee calls "Rack" and the attempt is forfeited.
You also get one minute after an attempt to hand in the weight for your next one, so decide your plan before meet day. Our first meet guide covers attempt selection.
What happens if you miss a command?
Missing a command is one of the most common ways first timers lose good lifts. The IPF and USPA rules both list failing to follow the referee's signals as a reason to fail a lift. The usual mistakes are:
- Squatting the moment the bar is out. Your training habit is to unrack and go. At a meet, you wait.
- Pressing off the chest early. If you press before "Press", the lift does not count, even if it was easy.
- Racking the bench before "Rack". Lockout feels done, but you still have to hold it.
- Dropping the deadlift. "Down" means lower it under control, not let go.
Spotters can only touch you or the bar between the start and finish signals if the lift is going wrong and you are at risk, so do not count on them to rescue a rushed attempt.
How do you practice powerlifting commands in a regular gym?
- Have a partner call them. For the last several weeks before a meet, get a training partner to call "Squat", "Start", "Press", "Rack" and "Down" on your heavier sets. Ask them to vary the timing so you do not anticipate.
- Pause every bench rep in training. If you normally touch and go, start pausing well before the meet.
- Count a beat at the top. Hold your squat and deadlift lockouts for a second before racking or lowering, even when training alone.
- Practice your walkout. Fewer steps means you get to "Squat" faster and with more energy left.
- Train at a powerlifting gym if you can. Gyms that host meets or have competitive lifters are full of people who know the commands. Find powerlifting gyms near you on Proof of Chalk.
Where do chalk and grip fit into meet commands?
Waiting for commands means holding the bar longer than you do in training: a still pause at the top of a squat, a locked out bench, and a motionless deadlift lockout before "Down". A dry grip helps there. The IPF rulebook allows magnesium carbonate (chalk), resin, talc and baby powder on your body and clothing, but not on your wraps. Meets usually have a chalk bowl near the platform.
If your training gym limits chalk, check which gyms allow chalk and read the best way to chalk up for deadlifts.
Common questions
What are the three commands for the bench press?
"Start", "Press" and "Rack". Lower the bar after "Start", press after "Press", and put the bar back after "Rack".
Is there a start command for the deadlift?
No. In IPF and USPA rules there is no start signal for the deadlift. You lift when ready within your one minute, and wait for "Down" at the top.
What does "Replace" mean at a powerlifting meet?
Under IPF rules, the referee says "Replace" if you are not in a correct starting position within five seconds of unracking the squat or bench. You rack the bar, and the referee tells you why the signal was not given.
Do all federations use the same commands?
The IPF and USPA rulebooks both use "Squat", "Rack", "Start", "Press" and "Down". Other federations may change details, so read your federation's rules before you compete.
What happens if you squat before the command?
It is a failed lift. Not waiting for the head referee's start signal is listed as a reason for disqualifying a squat.