The Heave Hoe Down is a one-day raw powerlifting competition taking place on May 9, 2026 at Dungeon Fitness. This max-out event features squat, bench press, and deadlift, with cash prizes awarded to top Open lifters based on DOTS scores. Weigh-ins begin at 7:00 AM, with lifting starting at 9:00 AM. Open to all lifters, no federation membership is required.

Weight Classes & Divisions:

Men open (RAW)- Lightweight under 181lbs, Middleweight under 220lbs, Heavyweight under 275lbs, Superheavyweight over 275

Women open (RAW)- Lightweight under 132lbs, Middle weight under 165lbs, Heavyweight under 198lbs, Superheavyweight over 198lbs 

Men & Women Unlimited- No Weight Classes No Equipment restrictions. 

Weigh ins: 

Day of weigh ins 7A-8a at Dungeon Fitness 2901 Perry Ave Ste 3 Bremerton, WA 98310 (you must weigh in to compete)

Lifters can weigh in wearing a singlet if they would like otherwise clothing is required for weigh ins and will be preformed in the open. Must show gear at weigh ins for a safety check in order to use it during the competition.

Start Time

Day of weigh in: 7am-8am ( No exceptions )

Rules meeting at 8:00a

Warm up 8:30-9a

Lifting Starts at 9a with Squat Bar weight will start at 30kg and will continue to increase until the final attempt

While Training for the meet tag us in your videos 

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Event Location: 

Dungeon Fitness 2901 Perry Ave Ste 3 Bremerton, WA 98310

free parking available on site 

Event 1-  MAX SQUAT

Scoring: Max weight in 3 attempts Time cap: 1min/attempt Equipment Allowed: Knee sleeves, belt, elbow sleeves, wrist wraps and chalk. 

We will be using a MonoLift for all Squats along with a Kabuki Squat bar. Lifters will have 1min to make an attempt by either using the Monolift or walking the squat out. We will give a "start" command to begin the squat and a "rack" command once the rep is locked out and under control. We will use powerlifting standards for Judging of the attempts. Once the lifter gets a squat command they must squat down in one continuous motion until they have reached "depth" the hip crease below the top of the knee cap. Once the lifter has hit depth they will squat the weight up in one continuous motion until knees and hips are fully locked out in the original start position. The Lifter will then be given a "rack" command where they will return the bar back into the Monolift concluding their attempt. Reasons for disqualification of the lift: If the lifter moves their feet after the "start" and prior to the "rack" command. If the lifter has an "up/Down" motion on the descent or the squat upwards this will also be cause for a no rep. If the lifter skips any of the commands, If the lifter fails to fully lockout the lift. If you have two consecutive attempts you will have a minimum 2min break. 

Event 2- MAX BENCHPRESS

Scoring: Max Weight in 3 attempts Time Cap: 1min/attempt Equipment allowed: Belt, Wrist Wraps 

Lifter has the option of self handoff or a Handoff from a spotter. We will use powerlifting rules and standards for the judging of the attempts. Lifter will get positioned on the bench take the bar out of the rack with or without a handoff. Once the lifter is in control of the bar with feet on the floor, hips and shoulders on the bench with arms locked out they will be given a "start" command and will lower the bar to their chest. once the bar is motionless they will be given a "press" command and will press the bar back to the locked out position they started in. once the lifter shows control and full lockout they will receive a "rack" command and will return the bar back into the bench concluding their attempt. Reasons for disqualification of the lift are as follows: "UP/DOWN" motion on the descent or press portion of the lift, If a foot or feet leave the floor, if the hips/butt leave the bench, significant uneven lockout, coming in contact with the bench with the bar on the press, If the lifter skips any of the commands, If the lifter fails to lockout the lift.

Event 3- MAX DEADLIFT

Scoring: Max weight in 3 attempts Time Cap: 1min/attempt Equipment allowed: Belt, wrist wraps, chalk, baby powder

We will be use powerlifting standards to judge the deadlift. Lifter will approach the Bar and have 1min to make a successful attempt. the only command for this lift is the "down" command once the lifter has locked out the lift at the top with knees, hips fully locked out and shoulders behind the bar. After receiving the down command the lifter must maintain control of the bar all the way to the floor. Reasons for disqualification of the lift: an "UP/DOWN" motion of the bar on the ascent of the lift. "Ramping" using the legs to support the bar while pulling it up your legs. "hitching" jerking to bar in choppy motion up the legs. Moving feet prior to getting the "down" command. Bending the knees after lockout, or not fully locking them during the lift. Dropping the bar from the lockout position or skipping the "down" command.