Powerlifting

Powerlifting is a sport which is distinct from weightlifting. Powerlifting is comprised of three lifts: the Squat; Bench Press; and Deadlift. Powerlifting competitions may be comprised of one, two or all three of these lifting disciplines.

Squat

The lifter shall face the front of the platform. The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar. The hands may be positioned anywhere on the bar inside or in contact with the inner collars.

After removing the bar from the racks the lifter must move backwards to establish the starting position. When the lifter is motionless and erect with knees locked the chief referee will signal for the lifter to squat.

Upon receiving the chief 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 that the top of the knees. Only one attempt is allowed and the attempt is deemed to have commenced when the lifter’s knees have unlocked.

The lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of the squat or any downward movement is not permitted. When the lifter is motionless the chief referee will give the signal to rack the bar.

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 head, shoulders and buttocks in contact with the bench surface. Feet must be flat on the floor. Hands and fingers must grip the bar positioned in the rack stands with a “thumbs around” grip. After removing the bar from the racks, the lifter shall wait for the chief referee’s signal “Start.”

After receiving the signal the lifter must lower the bar to the chest or abdominal area, hold it motionless on his chest. The chief referee will signal the lifter to “Press.” The lifter must then return the bar to straight arms length elbows locked. When held motionless in this position, the chief referee will give the command “Rack” to replace the bar on the rack.

Deadlift

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 into a straight position and shoulders back.

The chief referee will give the command “Down.” The signal will not be given until the bar is held motionless and the lifter is in the apparent finished position.

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 locked.

Source: USA Powerlifting Lifter’s Handbook