a) The lifter shall face the front of the platform with the bar held across the back and hands inside of the collars. The lifter shall unrack the bar from the racks and assume a fully upright position with knees and hips locked and feet unmoving.
b) Once the lifter is in the start position, the head referee will give the start command “Squat”. The lifter will then lower themselves until the top of the thigh at the hip crease is below the top of the knee (“below parallel”) and return to a fully upright position with knees and hips locked and feet unmoving.
c) Once the lifter has completed the squat, the head referee will give the rack command “Rack”, and the lifter will return the bar to the racks with the help of the spotters.
Causes for Disqualification of a Squat
Failure to observe the head referee’s signals at the commencement or completion of a lift.
Double bouncing at the bottom of the lift, or any downward movement during the ascent.
Failure to assume an upright position with the knees locked at the commencement or completion of the lift.
Stepping backward or forward or moving the feet laterally. Rocking the feet between the ball and heel is permitted.
Failure to bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees, as in the diagram below..
Contact with the bar or the lifter by the spotter/loaders between the head 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 items outlined under “Squat Standards”
Bench PRess Standards
a) The lifter must lie on their back with head, shoulders and buttocks in contact with the bench surface. The feet must be flat on the floor (as flat as the shape of the shoe will allow). The lifter must use a “thumbs around” grip. Reverse grip is forbidden. This position shall be maintained throughout the lift. Foot movement is permissible but must remain flat on the platform. Blocks for foot placement are permissible.
b) The spacing of the hands shall not exceed 81cm measured between the forefingers (both forefingers must be within the 81cm marks and the whole of the forefingers must be in contact with the 81cm marks if maximum grip is used).
c) The lifter will unrack the bar from the racks with or without the help of a spotter and assume the start position with arms straight and elbows locked. Once the lifter is in the start position, the head referee will give the start command “Start.” The lifter will then lower the bar to the chest/abdominal area and hold it motionless until the head referee gives the command “Press.” The lifter must then press the bar to the finished position at arms length and elbows locked. When held motionless in this position the head referee will give the command “Rack”, and the lifter will return the bar to the racks with the help of the spotters.
Causes for Disqualification of a Bench Press
Failure to observe the head referee’s signals at the commencement, during or completion of the lift.
Any change in the elected lifting position during the lift proper (i.e., any raising movement of the head, shoulders, or buttocks, from the bench, or lateral movement of hands on the bar).
Heaving or sinking the bar into the chest or abdominal area after it is motionless in such a way as to make the lift easier.
Any downward movement of the whole of the bar in the course of being pressed out.
Bar is not lowered to the chest (i.e., not reaching the chest or abdominal area, or the bar is touching the belt).
Failure to press the bar to arms length with elbows locked into the finished position at the completion of the lift.
Contact with the bar or the lifter by the spotters/loaders between the head referee’s signals 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 the bar rests support.
Failure to comply with any of the items outlined under the “Bench Press Standards.”
a) The lifter shall face the front of the platform with the bar laid horizontally in front of the lifters feet, gripped with an optional grip in both hands or with approved prosthetic devices/straps and lifted until the lifter is standing erect.
b) On completion of the lift the knees and hips shall be locked in a straight position and the shoulders back. The lifter shall hold the bar motionless in the finished position until the head referee gives the command “Down.” The lifter will then lower the bar under control all the way to the ground.
c) Any rising 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 the knees and hips locked. If the bar settles as the shoulders come back (slightly downward on completion) this should not be reason to disqualify the lift.
Causes for Disqualification of a Deadlift
Any downward movement of the bar before it reaches the final position.
Failure to stand erect with the shoulders back.
Failure to lock the knees and hips straight at the completion of the lift.
Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thigh but is not supported this is not reason for disqualification. The lifter should benefit in all decisions of doubt made by the referee.
Stepping backward or forward or moving the feet laterally. Rocking of the feet between ball and heel is permitted. Foot movement after the command “Down” will not be cause for failure.
Lowering the bar before receiving the head referee’s signal.
Allowing the bar to return to the platform without maintaining control with both hands (i.e., releasing the bar from the palms of the hand).
Failure to comply with any of the items outlined under “Deadlift Standards”.