Rules & Guide
Everything you need to know about powerlifting meets
Squat
The lifter must descend until the hip crease is below the top of the knee.
Good Lift Criteria
- •Hip crease below top of knee
- •Bar remains on upper back throughout
- •Wait for rack command
- •Feet remain flat on platform
Causes for Red Lights
- •Not hitting depth (hip crease above knee)
- •Downward movement during ascent
- •Failure to lock out knees at finish
- •Stepping forward or backward
Bench Press
The bar must touch the chest, pause motionless, then be pressed to lockout.
Good Lift Criteria
- •Bar touches chest and pauses
- •Wait for press command
- •Bar moves upward without heaving
- •Arms fully extended at lockout
Causes for Red Lights
- •Bar sinks into chest during pause
- •Heaving or bouncing off chest
- •Butt leaves the bench
- •Feet move during the lift
Deadlift
The bar must be lifted to full lockout with knees and hips extended.
Good Lift Criteria
- •Knees and hips fully locked
- •Shoulders back at lockout
- •Bar held motionless at top
- •Wait for down command
Causes for Red Lights
- •Supporting bar on thighs
- •Hitching or ramping the bar
- •Failure to stand erect
- •Dropping the bar before down command