| Powerlifting Rules of Performance (download
a pdf copy of the International Powerlifting Federation's rule book)
Squat
The lifter shall face the front of the platform. The bar shall be
held horizontal across the shoulders, hands and fingers gripping the bar, and the top of
the bar not more than the thickness of the bar below the outer edge of the shoulders. The
hands may be positioned anywhere on the bar inside and/or in contact with the inner
collars. The bar must not move more than its thickness from the lifter's chosen starting
position.
After removing the bar from the racks (the lifter may be aided in
removal of the bar from the rack by the spotter/loaders) the lifter must move backwards to
establish a starting position. When this lifter is motionless, erect with knees locked,
and the bar properly positioned the Chief referee will give the signal to begin the lift.
The signal shall consist of a downward movement of the arm together with the audible
command "squat" the lifter may take any position adjustments within the rules,
without penalty. for reasons of safety the lifter will be requested to "replace the
bar" together with a backward movement of the arm, if after a period of five seconds
he is not in the correct position to begin the lift.
Upon receiving the Chief Referee's signal, the lifter must bend
the knees and lower the body until the top surface of the of the legs at the hip joint is
lower than the top of the knees. Only one decent attempt is allowed. The attempt is deemed
to have commenced when the lifters knees have unlocked. The bar may move from its starting
position downwards on the lifters back the thickness/diameter of the bar during the
performance of the lift.
The lifter must recover at will to an upright position with the
knees locked. Double bouncing at the bottom of the squat attempt or any downward movement
is not permitted. When the lifter is motionless (in the apparent final position) the Chief
Referee will give the signal to rack the bar.
The signal to rack the bar will consist of a backward motion of
the arm and the audible command "rack". The lifter must then move forward and
return the bar to the racks. For reasons of safety the lifter may request the aid of the
spotter/loaders in returning the bar to and replacing it in the racks. The lifter must
stay with the bar during this process.
Not more than five and not less than two spotter/loaders shall be
on the platform at anytime. The referees may decide to the number of spotter/loaders
required on the platform at any time, 2,3,4 or 5
Causes for disqualification of a
squat
Failure to observe the Chief referee's signal at the commencement
or completion of a lift.
Double bouncing at the bottom of a lift or any downward movement
during the ascent.
Failure to assume an upright position with the knees locked at
the commencement or completion of a lift.
Any excessive movement of the feet, although minor foot movement
is allowed. Minor movement will be defined as slight lateral movement, or toes and/ heels
coming up up off the platform. The toes and heels must return to the original position.
Failure to bend the knees and lower the body until the top
surface of the legs at the hip joint are lower than the top of the knees.
Any movement of the bar on the back more than the
diameter/thickness of the bar below its starting position
Contact with the bar or the lifter by the spotter/loaders between
the Chief referee's signals in order to make the lift easier.
Contact of the elbows or upper arms with the legs, slight contact
is permitted if there is no supporting that might aid the lifter.
Any dropping or dumping of the bar after completion of the lift.
Failure to comply with any of the items outlined under Rules of performance for the squat.
Bench Press
The bench shall be placed on the platform with the head facing
the front or angled up to 45 degrees
The lifter must lie on his back with shoulders and buttocks in
contact with the bench surface. The sole and heel of his shoes must be in contact with the
floor or blocks. His hands and fingers must grip the bar positioned in the rack stands
with thumbs around grip. This body position shall be maintained throughout the lift.
To achieve firm footing the lifter may use flat surfaced plates
or blocks no exceeding 30cm in total height to build up the surface of the platform.
Blocks in the range of 5cm, 10cm, 20cm 7 30cm should be made available for foot placement
at all International competitions. Slight or very minor foot movement is allowed for both
the platform and the blocks.
Not more than three and not less than two spotter/loaders
shall be on the platform at any time. After correctly positioning himself, the lifter may
enlist the help of the spotter/loaders in removing the bar from the racks. The lift off,
if assisted by the spotter/loaders must be at arms length.
The spacing of the hands shall not exceed 81 cm measured between
the forefingers (both forefingers must be within the 81cm marks). If in the case of some
old injury or anatomically the lifter is unable to grip the bar equally with both hands he
must inform the referees prior to lift off for each attempt and if necessary the bar will
be marked accordingly. Use of the reverse grip is forbidden.
After removing the bar from the racks, with or without the help
of the spotter/loaders, the lifter shall wait with elbows locked for the chief referee's
signal. The signal shall be given as soon as the lifter is motionless and the bar properly
positioned. For reasons of safety the lifter will be requested to "replace" the
bar, together with a backward movement of the arm, if after a period of five seconds he is
not in the correct position to begin the lift.
The signal to begin the attempt shall consist of a downward
movement of the arm together with the audible command "start".
- After receiving the signal, the lifter must lower the bar to the chest
(the chest, for the purpose of the rule, finishes at the base of the sternum breastbone),
hold it motionless on the chest, after which the Chief referee will signal the audible
command "Press". The lifter must then return the bar to arms length with no
excessive / immoderate uneven extension of the arms. When held motionless in this position
the audible command "Rack" shall be given together with a backward motion of the
arm.
If anatomically the arms cannot be fully extended the lifter
shall inform the referees prior to each attempt.
Causes for disqualification of a
Bench press
Failure to observe the Chief referees signals at the commencement
or completion of the lift.
Any change in the elected lifting position during the lift
proper. i.e. any raising movement of the shoulders, buttocks from the bench or feet from
the floor / blocks - plates or lateral movement of hands on the bar. Slight or very minor
foot movement is allowed. Both sole and heel must stay in contact with the floor/blocks.
Heaving, bouncing or sinking the bar into the chest after it is
motionless in such a way as to make the lift easier.
Any pronounced / exaggerated uneven extension of the arms during
the lift.
Any downward movement of the bar in the course of being pressed
out.
Failure to press the bar to full extension of the arms
simultaneously at the completion of the lift.
Contact with the bar or the lifter by the spotter/loaders between
the chief referees signal in order to make the lift easier.
Any contact of the lifter's feet with the bench or its supports.
Deliberate contact between the bar and bar rest supports during
the lift to make the lift easier.
Failure to comply with any of the items outlined under the Rules
of Performance
Dead Lift
The lifter shall face the front of the platform with the bar laid
horizontally in front of the lifter's feet, gripped with an optional grip in both hands
and lifted until the lifter is standing erect.
On completion of the lift the knees shall be locked in a straight
position and the shoulders back.
The Chief Referee's signal shall consist of a downward movement
of the arm and the audible command "down". The signal will not be given until
the bar is motionless and the lifter is in the apparent finished position. If the bar is
shaking when at the knee area, although not exactly pure, this is not a cause for failure.
Any raising of the bar or any deliberate attempt to do so will
count as an attempt. Once the attempt has begun no downward movement is allowed until the
lifter reaches the erect position with his knees locked. If the bar settles as the
shoulders come back this should not be reason to disqualify the lift.
Causes for disqualification of a
Dead Lift
Any downward movement of the bar before it reaches the final
position.
Failure to stand erect with shoulders back.
Failure to lock the knees straight at the completion of the lift.
Supporting the bar on thighs during the performance of the lift.
If the bar edges up the thighs but is not supported this is not reason for
disqualification. The lifter should benefit in all decisions of doubt made by the referee.
Stepping backwards or forwards, although lateral movement of the
foot or rocking feet between ball and heel is permitted.
Lowering the bar before receiving the Chief Referee's signal.
Allowing the bar to return to the platform without maintaining
control with both hands. i.e. releasing bar from palm of the hand.
Failure to comply with any of the items outlined under Rules of
Performance.
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