( Rules you need to know about the successful completion of the Bench Press, Squat, and Deadlift on the day of the meet)
1. At the start of the lift, a lift-off may be given by the spotter.
2. The bar must descend under control.
3. Feet must remain in contact with the floor at all times.
4. Arching the back is OK, but the shoulders and glutes must remain in contact with the bench at all times.
5. The bar must be "Paused". The bar must come to a complete stop on the chest.
6. When the judge says "PRESS", you may press the weight to the lockout position.
7. Once the ascent has begun, the bar cannot descend at any time.
8. Once the lift has been performed, the athlete must wait for the judge to say "RACK" before racking the weight.
9. There are typically three judges evaluating you. All three must give the "THUMBS UP" for the lift to count!
10. A bench shirt, thumbless wrist wraps, and a belt are the only gear that can be used in sanctioned competition!
1. The following gear may be used: squat suit, belt, knee wraps.
2. After unracking the weight, the judges will wait to make sure you have control of the weight before saying "SQUAT".
3. The athlete must descend to a position where the thighs are parallel to the floor before ascending to lock out.
4. When the lift is completed, the judge will give a signal to the athlete to rack the weight.
5. Once again, there are typically three judges. All three judges have to give the "THUMBS UP" for it to be a good lift.
1. The folowing gear may be used: squat suit, knee wraps, and belt.
2. Two styles of deadlift may be used: conventional and sumo style.
3. When the judge gives the signal, the lift may begin.
4. Once the athlete begins the lift, the weight cannot descend at any time. The weight cannot be jerked through sticking points!
5. The weight must be lifted with one smooth motion from the floor to knee height.
6. At the conclusion of the lift, the athlete will be standing erect with the knees locked out and back straight.
7. The bar cannot come to a stop at any time during the execution of the lift until it is locked out.
8. The judge will inform the lifter when the weight can be released.
9. Once again, there are three judges. All three must give the "THUMBS UP" signal for the lift to be successful.