Youth Powerlifting Competition

The Young Warrior Powerlifting Competition is a non-sanctioned fun competition. This is to give kids 7y/o to 14y/o a chance to learn the basics of a powerlifting competition and compete with confidence. However, there are NO participation trophies here. Athletes will compete in the Back Squat & Deadlift, and will be held to the listed standards.

To make the competition as fair as possible, athletes will be separated into the below age groups, required to weigh-in, and lifts will be based on bodyweight percentage-

• Boys 7y/o to 8y/o 
• Girls 7y/o to 8y/o                                                
• Boys 9y/o to 10y/o 
• Girls 9y/o to 10y/o                       
• Boys 11y/o to 12y/o 
• Girls 11y/o to 12y/o                  
• Boys 13y/o to 14y/o
• Girls 13y/o to 14y/o

Example: Johnny is 10y/o and weights 112lbs. His Back Squat weight was 115lbs. and his Deadlift weight was 150lbs. (Example: 115 / 112 = 102.6% & 150 / 112 = 133.9%)

***PLEASE NOTE***

• All levels/abilities are welcome as long as they can safely perform the lifts.
• You cannot just drop your kid off. At least (1) parent must accompany & be present at the event with their child. A coach (or) family friend does NOT count as a guardian.  

It takes A LOT of time and effort and volunteers to run this competition. The registration fee is $50. All athletes will receive a competition T-shirt. Medals will be given to the top ‘3’ boys and top ‘3’ girls in each age/weight division. ***If you cancel AFTER the registration end date, you will NOT receive a refund.   

We have successfully run this event for several years as an "in-house" competition. This year, we will open it up to the public. We are capping the registration at 50 athletes. 1st come 1st served.  

BACK SQUAT RULES:

• You need to bend your knees and lower the body until the top surface of the leg (upper quad at the hip joint) is lower than the top of the knee.
• You need to have your knees/hips locked out at both the beginning and end of the lift.
• You cannot step forward or backward (nor) move your feet laterally once the lift begins.
• You cannot touch your elbows or arms to your legs.
• You cannot ‘double bounce’ out the bottom of your squat (i.e. go up, down, then up again). Your lift will be a smooth continuous movement.

Back Squat Commands You Must Follow:

To Start the Squat:

-Take the bar off the rack and step back into your squat stance. You must hold the weight in that position with your knees and hips locked until the judge believes you have control of the barbell. At that point, the judge will say “SQUAT”, which signals that you can brace, hinge, start to bend the knees, and perform the movement.

During the Squat:

-Once you bend the knees and begin to squat, you cannot stop until you reach proper depth. The squat descent will be one continuous movement. It is your responsibility to find the proper squat depth. The judge will NOT tell you if/when you reach the proper depth in the squat.    

To End the Squat:

-Once you’ve achieved the proper depth and stand back up, the judge will be watching for your knees and hips to be locked, just like how they were in the start position. Once that position has been achieved, they will say “RACK”. This signal means you can walk the weight back into the rack.

Back Squat Attire:

If you do not have the proper attire on before stepping onto the lifting platform, your lifting attempt will be marked as a “Fail”.

• No Hats
• No Sunglasses (Prescription Glasses are Okay)
• No Grips or Gloves
• Singlet, Shorts (Above the Knees), or Leggings (Tight Fitting)
• T-Shirt (No Offensive Logos or Writing)
• Lifting Shoes or Athletic Shoes (Vans/Converse are Okay)
• Weight Belt (Optional)
• Knee Sleeves (Optional)

DEADLIFT / SUMO DEADLIFT RULES:

• Conventional Deadlift (or) Sumo Deadlift is acceptable.
• You can use double overhand (or) mixed/switch grip to grab the bar.
• Once the weight is loaded you have :60 seconds to begin the lift.
• Once the lift starts, the bar cannot travel downward before reaching full extension.
• Full Extension means standing erect with your knees and hips locked out and shoulders back behind the bar.
• You cannot stop and have the bar rest on the thighs during the lift.
• You cannot step forward or back (nor) move the feet laterally during any phase of the lift.
• Once the Judge signals a good lift, you must return the bar to the floor while maintaining control with both hands (No uncontrolled dropping of the bar from the hips).

***PLEASE NOTE*** NO gloves, straps, spray chalk, or other “sticky” substance can be used to aid your grip on Deadlifts. Block/Powder Chalk is okay & will be readily available during the competition. 

Deadlift Commands You Must Follow:

Once the judge believes you have assumed the ‘lockout position’ and have full control of the bar, they will give you the command of “DOWN”. You can then return the bar to the floor while maintaining control with both hands (No Dropping Allowed).

Deadlift Attire:

If you do not have the proper attire on before stepping onto the lifting platform, your lifting attempt will be marked as a “Fail”.

• No Hats
• No Sunglasses (Prescription Glasses are Okay)
• No Grips or Gloves
• Singlet, Shorts (Above the Knees), Leggings (Tight Fitting)
• T-Shirt (No Offensive Logos or Writing)
• If wearing shorts, you must wear long socks that go all the way up to the bottom of the knee cap. 
• Lifting Shoes or Athletic Shoes (Vans/Converse are Okay)
• Weight Belt (Optional)
• Knee Sleeves (Optional)

EVENT DAY INFO:

• 7:00am      Doors Open / Check In / Weigh In / Warm Up
• 7:45am      Movement Demo & Rules Review
• 8:00am      National Anthem
• 8:15am      Start of Back Squat Competition
• 10:30am    Short Break
• 10:45am    Start of Deadlift Competition
• 1:00pm      Short Break
• 1:30pm      Awards

***PLEASE NOTE***

Lift times are estimated and may run shorter (or) longer.

Don’t Forget to Do the Following…

• First & Foremost...Have Fun!
• Invite family members to come watch.
• Bring Food/Snacks/Water. ***The Outlet Center has multiple restaurants. Cilantros opens at 8:00am. The others open at 11:00am. We are looking into getting a coffee cart on-site.
• Bring a small Folding Chair to Sit & Relax In. Seating positions are 1st come 1st served.
• Bring an Awesome Attitude. ***If you or a parent have a bad attitude, you will be immediately removed from the competion & politely asked to leave. There are NO second chances on this! 
• Cheering, Clapping, & Fun Personalized Signs are okay, but Noisemakers are not okay. ***A crazy noise can distract the athletes during a lift & potentially cause injury.
• If you post on social media, be sure to tag @alpineranchcrossfit.
• If you are bringing children to watch, do NOT allow them to run amuck. There is no climbing on or use of any gym equipment. They cannot play in the Viejas water features, climb on the decorative rocks, or run around unsupervised. ***Parents will receive (1) warning. After that, you will be politely asked to remove the disobedient child from the gym.
• There is no place to set up a tent/canopy. Do not bring one. 

REGISTRATION INFO:

This event is capped at 50 athletes total. 1st come 1st served. You can register starting 8/20/2026 @ 8:00am. The cost is $50.00 + Competition Corner platform fees. The last day to register is October 10th @ 5:00pm. This is also the cutoff date for refunds. If you cancel after this date/time you will NOT receive a refund. 

***IF WE DO NOT GET AT LEAST 30 COMPETITIORS REGISTERED, THE EVENT WILL BE CANCELLED. If this occurs you will be provided a refund. 

Spectator entry if free of charge. 

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Event website

https://www.alpineranchcrossfit.com

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Hashtags

#alpineranchcrossfit #TBXM #YoungWarriors #powerlifting

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Organized by: Alpine Ranch CrossFit

Coach Chappie Hunter

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