Body Revival Novice Powerlifting Competition Rules
THE SQUAT
Start: A visual signal consisting of a downward movement of the arm, together with the audible command “Squat”.
Completion: A visual signal consisting of a backward movement of the arm, together with the audible command “Rack”.
– After removing the bar from the squat stands and stepping backwards, while facing the front of the platform, the lifter must not step either backwards or forwards or adjust their feet outwards or inwards to obtain their chosen stance after the squat command has been given.
The top of the bar shall not be more than 3cm below the top of the
posterior deltoids.
The bar shall be held horizontally across the shoulders with the hands and/ or
fingers gripping the bar, and the feet flat upon the platform with the knees locked
– The lifter shall wait in this position for the head referee’s signal. The signal will be given as soon as the lifter is set and demonstrates control with the bar properly positioned.
The head referee’s signal shall consist of a downward movement of the arm and audible command “Squat”.
– Upon receiving the head referee’s signal, the lifter must 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.
– The lifter must recover at will, without double bouncing, to an upright position with the knees locked.
The bar may stop, but there must be no downward motion during recovery. As soon as the
lifter demonstrates a controlled final position, the head referee will give the signal indicating
completion of the lift and to replace the bar.
– The signal to replace the bar will consist of a backward motion of the arm and the audible command “Rack”.
The lifter must then make a legitimate attempt to return the bar to the racks.
– The lifter shall face the front of the platform, towards the head referee.
– The lifter shall not hold the sleeves or discs at any time during the performance of the lift. however, the edge of the hands gripping the bar may be in contact with the inner surface of the sleeve.
– Not more than six and not less than four loaders/spotters shall be on the platform at the same time during the squat .
– The lifter may enlist the help of spotters in removing the bar from the racks; however, once the bar has cleared the racks, the spotters shall not physically assist the lifter with regards to actually getting into the proper set position. The spotters may assist the lifter to maintain control should the lifter stumble or demonstrate any evident instability.
– The lifter will be allowed only one commencement signal per attempt.
– The lifter may be given an additional attempt at the same weight at the head referee’s discretion if failure in an attempt was due to any error by one or more of the spotters.
– Once the bar has been replaced in the racks at the completion of the lift, the referees will announce their decisions by means of the lights, white for a “good lift” and red for a “no lift”.
Causes for Disqualification of a Squat:
– Failure to observe the head referee’s signals at the commencement or completion of a lift.
– Double bouncing or more than one recovery attempt at the bottom of the lift.
– Failure to assume an upright position with knees locked at the start and completion of the lift.
– Failure to bend the knees and lower the body until the surface of the legs at the hip joint is lower than the tops of the knees.
– Any forward or backward step after the “squat” command has been given
– Any resetting of the feet after the squat signal.
– Contact with the bar by the spotters between the referee’s signals.
– Contact of elbows or upper arms with the legs.
– Failure to make a legitimate attempt to return the bar to the racks.
– Movement of the feet laterally, backward or forward between the referee’s signals that would constitute a step or stumble; (rocking the feet between the ball and the heel is permitted).
– Any intentional dropping or dumping of the bar.
The Bench Press
Start: An audible command of “Start” is given when the bar is held motionless at arm’s length, with the elbows locked.
An audible command of “Press” is then given as soon as the bar is motionless on the lifters chest.
Completion: An audible command of “Rack” when the bar has been pressed to straight-arm’s length.
The lifter must lie backward with shoulders and buttocks in contact with the flat bench surface.
The elected position of the buttocks shall be maintained throughout the attempt. The lifters shoes or toes must be in solid contact with the platform or surface. The position of the head is optional.
– To achieve firm footing a lifter of any height may use discs or blocks to build up the surface of the platform. Whichever method is chosen, the shoes must be in a solid contact with the surface.
If blocks are used, they shall not exceed 45cm x 45cm. It is the lifters responsibility to
Place and remove the blocks from the platform. This will be done on their own time.
– Not more than four and not less than two loaders/spotters shall be in attendance. The lifter may enlist the help of one or more of the designated spotters or enlist personal spotters, in removing the bar from the racks. Only designated spotters may remain on the platform during the lift.
– The lift off must be to arm’s length and not down to the chest.
– After receiving the bar at arm’s length, the lifter shall await the head referee’s “Start” signal.
– The lifter shall then lower the bar to the chest and await the head referee’s signal.
– It is the responsibility of the lifter to inform any personally enlisted spotters to leave the platform as soon as the bar is secured at arm’s length. Such spotters shall not return to the platform upon completion or failure of the attempt.
– A designated spotter having provided a center lift off must immediately clear the area in front of the head referee and move to either side of the bar. If the personal spotter does not immediately leave the platform area and or in any way distracts or impedes the head referee’s responsibilities, the head referee may determine that the lift is unacceptable and be declared “no lift” by the referees and given three red lights. Failure of any personal spotters to leave the platform may cause disqualification of the lift.
– Failure of any personal spotters to leave the platform may cause disqualification of the lift.
– The spacing of the hands shall not exceed 81cm, measured between the forefingers. The bar shall have circumferential machine markings or tape indicating this maximum grip allowance.
If the lifter should use an offset or unequal grip on the bar, whereby one hand is placed outside the marking or tape, it is the lifter’s responsibility to explain this to the head referee, and allow inspection of the intended grip prior to making an attempt. If this is not done until the lifter is on the platform for an official attempt, any necessary explanation and/or measurements will be done on the lifter’s time for that attempt.
– The reverse or underhand grip is permitted.
– The thumbless (or “suicide”) grip is not permitted. The thumb must be wrapped around the bar.
– The bar must be at straight arm’s length and motionless before the lift is commenced.
The “Start” command will not be given before this occurs.
– The lifter will be allowed only one commencement signal per attempt.
– After the press call has been given, the bar is pressed upward. The bar shall not be allowed to sink into the chest or move downwards prior to the lifter’s attempt to press upward.
The lifter will press the bar to straight arm’s length and hold motionless until the audible command “Rack” is given.
The bar may move horizontally and may stop during the ascent, but may not move downward towards the chest.
– Once the bar has been replaced in the racks at the completion of the lift and the referees will announce their decisions by means of the lights, white for a “good lift” and red for a “no lift”.
Causes for Disqualification of a Bench Press:
– Failure to observe the referee’s signals at the commencement or completion of the lift.
– When arms are not straightened and motionless before the lift was commenced.
– Any change in the elected lifting position or the raising of the buttocks, (as long as some portion of the buttocks remains on the bench and a referee cannot see straight through the lift is permissible).
– Lateral movement of the hands during the lift (between the referee’s signals).
– Any movement of the feet during the lift.
– Bouncing the bar off the chest.
– Allowing the bar to sink into the chest after receiving the referee’s signal.
– Excessive uneven extension of the bar during or at the completion of the lift as judged by the referees. As a guide, if the plates would slide off the bar without collars holding them in place.
– Any downward motion of the bar during the course of pressing out.
– Contact with the bar by the spotters between the referee’s signals.
– Any contact of the lifter’s shoes with the bench or its supports.
– Contact between the bar and the bar rest uprights during the lift to assist the completion of the press .
The Deadlift
Start: No signal required.
Completion: A visual signal consisting of a downward movement of the arm together with the audible command “Down”.
– The bar must be 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. The bar may stop but there must be no downward motion of the bar.
– The lifter shall face the front of the platform.
– On completion of the lift, the knees shall be locked in a straight position and the lifter shall be standing erect, (the shoulder will not be forward or rounded. it is not necessary that they be back past the erect position.
– The head referee’s signal shall not be given until the bar is held motionless and the lifter is an apparent finished position.
– Any rising of the bar or any deliberate attempt to do so will count as an attempt.
– Once the bar has been replaced on the platform at the completion of the lift and the referees will announce their decisions by means of the lights, white for a “good lift” and red for a “no lift”.
– Knee high socks are required.
Causes of Disqualification of a Dead lift:
– Any downward motion of the bar before it reaches the final position, (at the completion of the lift, if the bar settles as the shoulders come back this should not be reason to disqualify the lift).
– Failure to stand erect, (the shoulders will not be forward or rounded. It is not necessary that they be back past the erect position. All be it is permissible).
– Failure to lock the knees straight at the completion of the lift.
– Supporting the bar on the thighs in a manner that the lifter can obtain leverage or hitching.
– Movement of the feet laterally, backward or forward that would constitute a step or stumble.