Rulebook

Quick overview of the process

Lifter submits video, judge approves or not, lift becomes official. If you fail – you have 1 week to resubmit a new lift.

• One continuous video without stops or edits
• The entire barbell is in view
• State the following:
  • Lifter’s name
  • Weight being attempted (in lbs or kg)
  • Detail the arrangement of the weight plates on the bar
    • This info can be added in afterwards to the video by the lifter if necessary
• A definite, visible pause occurs after the walkout and before the squat
• Squat to depth – ideally place the camera to the side at a height of 12-24” for the best view
• A definite, visible pause occurs after the squat before reracking the bar
• Before or after the lift, the lifter should move in such a way to make it clear there is no squat suit or knee wraps being worn

• If the lifter wants to get their lift Verified – the lifter must step on the scale during the video before or after the lift with the results clearly displayed
• If the lifter wants to get their lift Double Verified – the lifter must weigh themselves, the barbell, and the weights lifted on the scale during the video with the results clearly displayed

Allowable gear – belt, wrist wraps, knee sleeves

The Squat – What’s New

Normal powerlifting rules will apply, along with these rules:

• A shirt/singlet is optional – see guidelines for apparel for more information
• The bar must travel a minimum of 6 inches (15.25 centimeters) for the lift to be valid
• Commands are not required (they may be given on the side)
• The squat must be below parallel (top of the hip joint is below the top of the knee)
• If it is very clear that at the bottom of the squat the lifters femur is pointing at a downward angle from the inferior to superior aspect, the lift will be considered proper depth
• A definite, visible pause must occur at the start of the lift and at the end of the lift.
• Records must be broken by 5 lbs or more.
• Ties/judgement calls do not go in favor of the lifter

• One continuous video without stops or edits
• The entire barbell is in view
• State the following:
  • Lifter’s name
  • Weight being attempted (in lbs or kg)
  • Detail the arrangement of the weight plates on the bar
    • This info can be added in afterwards to the video by the lifter if necessary
• Position the camera to see the lifter, the bar, and that the buttocks remain in contact with the bench
• A definite, visible pause occurs after the liftoff and before the lift itself
• Lower the barbell to the chest. A definite, visible pause must occur while the barbell is on the chest
• Press the barbell up evenly until the arms are straight. A definite, visible pause must occur after lockout before reracking the weight
• Before or after the lift, the lifter should move in such a way to make it clear there is no bench shirt, elbow coverings, or other illegal aids are being worn

• If the lifter wants to get their lift Verified – the lifter must step on the scale during the video before or after the lift with the results clearly displayed
• If the lifter wants to get their lift Double Verified – the lifter must weigh themselves, the barbell, and the weights lifted on the scale during the video with the results clearly displayed

Allowable gear – belt, wrist wraps, knee sleeves

Specific to this Site:

Normal powerlifting rules will apply, along with these rules:

• A shirt/singlet is optional – see guidelines for apparel for more information
• Open or closed grip is allowed, reverse or alternate grip is not
• The bar must travel a minimum of 6 inches (15.25 centimeters) for the lift to be valid
• Incidental head movement included lifting the head off the bench is allowed
• Intentional head movement designed to aid the lift is not
• Use of a folded towel, small pillow or other head support a maximum of 4” high is allowed
• The front of the foot must not be behind the top of the hip/belly button
• Feet may be flat or on the toes or on the bench or up in the air
• Feet must remain in their starting position throughout the entirety of the lift
• Liftoffs are allowed
• Commands are not required (they may be given on the side)
• A definite, visible pause must occur at the start of the lift, when the barbell is in contact with the chest, and at the end of the lift.
• Records must be broken by 5 lbs or more.

• One continuous video without stops or edits
• The entire barbell is in view
• State the following:
  • Lifter’s name
  • Weight being attempted (in lbs or kg)
  • Detail the arrangement of the weight plates on the bar
    • This info can be added in afterwards to the video by the lifter if necessary
• Position the camera to see the lifter’s front
• The lifter approaches the barbell, takes the grip, and lifts the barbell in one motion until standing straight with the back erect and legs straight.
• There is a definite, visible pause at the lockout to demonstrate control of the bar before it is returned to the ground
• Before or after the lift, the lifter should move in such a way to make it clear there is no deadlift suit, erector shirts, straps, or other illegal aids are being worn

• If the lifter wants to get their lift Verified – the lifter must step on the scale during the video before or after the lift with the results clearly displayed
• If the lifter wants to get their lift Double Verified – the lifter must weigh themselves, the barbell, and the weights lifted on the scale during the video with the results clearly displayed

Allowable gear – belt, wrist wraps, knee sleeves

The Deadlift – What’s New

Normal powerlifting rules will apply, along with these rules:

• A shirt/singlet is optional – see guidelines for apparel for more information
• The bar must travel a minimum of 6 inches (15.25 centimeters) for the lift to be valid
• Commands are not required (they may be given on the side)
• Any grip is allowed
• Any style of deadlift is allowed
• Hitching/Ramping/or other intentional leveraging the barbell against the legs to aid the lift is not allowed
• Wrist straps or other grip aids are not allowed (chalk is allowed)
• A definite, visible pause must occur in the finished position before the bar is lowered to the ground
• The bar may be dropped to the ground
• Records must be broken by 5 lbs or more
• Ties/judgement calls do not go in favor of the lifter

• One continuous video without stops or edits
• The entire barbell is in view
• State the following:
  • Lifter’s name
  • Weight being attempted (in lbs or kg)
  • Detail the arrangement of the weight plates on the bar including how much the bar weighs
    • This info can be added in afterwards to the video by the lifter if necessary
• Position one camera to see the lifter’s front, slightly to the side
• A second camera can be used if desired to show the amount of backward lean during the lift – this camera should be placed at the side
• The lifter approaches the barbell and takes a pronated grip
• The lifter lifts the bar to the hips and then cleans the bar up to the shoulders.
• There is a definite, visible pause when the lifter is in an erect position, the barbell is on the shoulders, before the lifter attempts to press it
• The lifter will then press the bar overhead until the arms are straight and the body is held erect
• There is a definite, visible pause at the end of the range of motion to demonstrate control of the bar before it returns to the starting position
• The lifter must not lean back excessively to perform the press

• If the lifter wants to get their lift Verified – the lifter must step on the scale during the video before or after the lift with the results clearly displayed
• If the lifter wants to get their lift Double Verified – the lifter must weigh themselves, the barbell, and the weights lifted on the scale during the video with the results clearly displayed

Allowable gear – belt, wrist wraps, knee sleeves

The Clean and Press – What’s New

• A shirt/singlet is optional – see guidelines for apparel for more information
• The bar must travel a minimum of 6 inches (15.25 centimeters) for the lift to be valid
• Commands are not required (they may be given on the side)
• A straight bar (barbell) will be used
• Bars weighing less than 45 lbs (20 kg) should be declared and weighed
• The lifter will take a pronated (palms down) grip on the bar
• The bar will start on the floor
• The lifter will lift the bar to the hips. They may pause at the hips or they may clean it up in the shoulders.
• Once the clean motion occurs, the bar must move in one fluid motion from the hips up to the rack position (the shoulders).
• There must be a definite, visible pause at the end of the clean when the barbell is fully supported at the shoulders and the body is held erect with the legs straight.
• The lifter may adjust their feet as much as desired after the clean before they begin the press.
• The lifter will press the bar overhead. They may use a push press motion (bending at the hip and knee and then driving up). They may not use a push jerk motion (second and separate bending of the hip and knee after the initial press).
• The feet may move slightly but they may not shift into a split position.
• The lifter may lean back slightly
• If the front of the lifters face/nose/chin moves behind the lifters back as viewed from the side, that will constitute excessive lean back and will result in no lift.
• There must be a definite, visible pause at the top of press before the lift is dropped when the arms are straight, the body is erect, and the legs are straight.
• The bar may be dropped or lowered to the ground
• Records must be broken by 5 lbs or more
• Ties/judgement calls do not go in favor of the lifter

• One continuous video without stops or edits
• 2 cameras will be used
• The entire barbell is in view
• State the following:
  • Lifter’s name
  • Weight being attempted (in lbs or kg)
  • Detail the arrangement of the weight plates on the bar including how much the bar weighs
    • This info can be added in afterwards to the video by the lifter if necessary
• Position one camera to see the lifter’s front
• Position the second camera to see the lifter’s side to ensure the buttocks and back remain against the wall at all times
• The lifter approaches the barbell, takes the grip, and leans up against the support with the arms straight and the upper back and buttocks against the support.
• There is a definite, visible pause with the arms straight before the curl beings
• The bar is curled evenly and fully until the finished position
• There is a definite, visible pause at the end of the range of motion to demonstrate control of the bar before it is lowered to the starting position
• The lifter’s upper back and buttocks must remain in contact with the support on the upward and downward phase of the lift
• There is a definite, visible pause at the bottom of the lift before the barbell is returned to the rack

• If the lifter wants to get their lift Verified – the lifter must step on the scale during the video before or after the lift with the results clearly displayed
• If the lifter wants to get their lift Double Verified – the lifter must weigh themselves, the barbell, and the weights lifted on the scale during the video with the results clearly displayed

Allowable gear – belt, wrist wraps, knee sleeves

The Strict Curl – What’s New

Normal powerlifting rules will apply, along with these rules:

• A shirt/singlet is optional – see guidelines for apparel for more information
• The bar must travel a minimum of 6 inches (15.25 centimeters) for the lift to be valid
• Commands are not required (they may be given on the side)
• A straight bar, standard EZ bar, and the gopher bar are allowed
• Any bar with a greater camber than the gopher bar, or bars that allow a parallel/neutral grip, are not allowed
• A wide or narrow grip is allowed
• EZ bars will be considered to weigh 15 lbs unless they are officially weighed or named
• The lifter may not intentionally shrug/raise/jerk the shoulders to aid the lift
• The lifter may not dip the shoulders under the bar during the lift
• The lifter may not tilt, rotate, or angle their body in any deviation from the initial, erect starting position
• The head, elbows, and wrists are not restricted in their motion
• A definite, visible pause will occur at the start of the curl, at the completion of the concentric portion (the lifting part), and at the completion of the eccentric portion (the lower part)
• The lifter must lower the bar to the starting position under control and the upper back and buttocks must remain in contact with the support at all times during both the lifting and lowering of the bar
• Records must be broken by 1 lb or more
• Ties/judgement calls do not go in favor of the lifter

Powerlifting Total Guidelines

Must have an official, approved lift in the squat, bench press, and deadlift in the same weight class for an official powerlifting total.

Ultimate Total Guidelines

Must have an official, approved lift in the squat, bench press, deadlift, clean & press, and the strict curl in the same weight class for an official Ultimate Total.