Tag Archives: Push Pull

2023 Push Pull

We are excited to host another in house push pull this year. If you do not know what a push pull is I will give you a brief overview. If you have done our push pull in the past we hope to see you back again this year.


What is a push pull?


A push pull is a shorter version of a powerlifting meet. It is a bench press and deadlift competition (we remove the squat for many reasons). The meet will be run in flights, a flight is a group of lifters, normally 10-15 lifters. Lifters are arranged by first attempted weight. Bench will always be first, and each lifter will lift their opening attempt. After this attempt the lifter will tell the scorers table what their next attempt will be. Each lifter will get three attempts. Once all bench press flights are done we will move on to deadlift. The deadlift is run the same way as the bench. At the end, the winners are announced based on a Wilkes or Dots score. This takes into account bodyweight and total weight lifted.


Who should do the UF push pull?


Anyone! This meet is open to all gym members and friends of UF. We have had people use this meet as an opportunity to train for a bigger meet, dip their toe into powerlifting, or even just to set a goal and go for it.


When is the meet?


This year the meet will be held on April 23rd. Lifting will start at 10 AM. Weigh ins will be 8:30-9:30.


What is the cost?


We will be charging 25 dollars for this meet. We will donate part of the money to a local charity (working on which charity now). We have donations going out this week to the Mario Lemieux Foundation, the Urban League of Greater Pgh, as well as a local women’s shelter. We are open to suggestions on where to donate.


Why do the meet?


Because it’s there! Seriously, why not come out, have some fun, test yourself, and learn!


Todd Hamer

Northside’s Strongest Bench Press & Deadlift

We are coming up on two weeks out from the North Side’s Strongest bench press & deadlift push/pull competition on Sunday April 3rd. We currently have 28 people signed up, and will be capping the sign ups at 45 spots. So be sure to fill out that registration form on our website before it is sold out. As previously mentioned, the fee for competitors will be $20 for Union Fitness members and $30 for non members, with no charge for spectators.


Weigh ins will be held from 8:30-9:15am, followed by a quick rules meeting at 9:30am with warmups to follow, and lifting will begin at 10am. For weigh-ins, we will be meeting in the cardio lab of the gym. Weight classes will be based off of standard powerlifting weight classes and are as follows: 


Women: 97 lbs., 123 lbs., 132 lbs., 148 lbs., 165 lbs., 181 lbs., 198 lbs. and anyone over 198 lbs. lifts in the unlimited category.

Men: 114 lbs., 123 lbs., 132 lbs., 148 lbs., 165 lbs., 181 lbs., 198 lbs., 220 lbs., 242 lbs., 275 lbs., 308 lbs. and unlimited class.

In order to make a weight class, you must be at or under the weight class you sign up for. If you are over, then you will be placed in the next weight class up. After you weigh in, you will tell the staff member what your opening attempts will be for your bench press and deadlift. As I’ve mentioned before, a good opening attempt is something that you feel you could do for around 3 repetitions to competition standards, but it’s always good to be on the conservative side if you are unsure. Once we receive everyone’s weigh-ins, we will organize everyone into groups known as “flights”. This will dictate when you will begin warming up for each lift. While the first flight is competing, the second flight will be warming up in the warmup area. The first flight will go through all of their attempts, and then the next flight will begin.


Each lifter will get three attempts for each lift. An opening attempt, a second attempt, and a third attempt. After the first attempt, each lifter will go to the designated score table and submit their second attempt, and the lifts will cycle through the rest of the flight before coming back to them for their second. If the first attempt was successful, then the lifter will go up for their second. If the lift was unsuccessful, then the lifter must either stay at the same weight, or still go up, but cannot go down. Keep in mind, a lifter must complete a successful attempt for the bench press event in order to continue onto the deadlift event. So choose wisely.


As for the rules of the competition, there are specific commands that you will need to follow in order to have a successful lift. For the bench press, you will unrack the bar and wait for the judge to give you the “start” command. Once they do, you will lower the bar and touch your chest, pause it until it becomes motionless, and then the judge will give you the “press” command. Once you lock out the weight, you will hold it under control until the judge gives you the “rack” command. During that time, you must keep your glutes on the bench. If these are successfully done, then the result will be a “good lift”.


For the deadlift, there is only one command. You will walk up to the bar, and when you’re ready you will lift the weight and stand with it locked out. This means legs straight, hips into the bar, and chest tall. Once you are completely locked out, the judge will give you the “down” command. During that time you will lower the bar to the floor under control, and if all steps are done correctly, you will receive a “good lift”. As far as equipment goes, a lifting singlet WILL NOT be required. No lifting gloves are allowed, along with lifting straps. Footwear is completely up to the lifter. Chalk will be provided, but you can bring your own if you would like. As always, do not hesitate to let us know if you have any questions at all. We look forward to seeing you all enjoy yourselves. 


– Curtis Miller

Northside’s Strongest Bench Press & Deadlift

If you’ve been a member of Union Fitness for any amount of time, then you know how serious we are about your progress, performance, and your goals. There’s also a good chance that you’ve noticed how serious we are about our local community, and how much it means to us. So, what better way to do something great for our members as well as our local community than to hold our annual Push/Pull charity fundraiser competition? This year’s event will be held on Sunday April 3rd right here at Union Fitness. Last year we had a great turnout and a ton of fun. Many people who signed up were first time competitors and did an amazing job. As with any sort of competition, there will always be a bit of a learning curve involved. That’s where we come in to guide you along the way and help you be as prepared as possible.


If you are a regular in our Powerful classes, between now and the push pull event, each workout will be specifically designed and related to the preparation needed for the event. That includes going over the rules, perfecting the movements and techniques, as well as continuing to build upon your overall strength and conditioning. If you do not regularly take Powerful class, then we can still help prepare and guide you along the way. Just stop into the office and sit down with us for a few minutes to answer any questions that you might have. If you are unfamiliar with the lifts, we can also take the time to show you proper technique, as well as discuss all of the rules involved.


As we get closer to the event, we will be making more announcements to keep you posted on any specifics and future details. So, be sure to keep a lookout for more posts on our Instagram account, as well as future blogs. This event is a great way for you to challenge yourself, try something and learn something new, and to support and cheer on your fellow members and classmates who you have been working alongside of throughout your time here at Union Fitness. As always, do not hesitate to let us know if you have any questions at all. We look forward to seeing you all enjoy yourselves. 


– Curtis Miller