General Rules
Revised: 7/1/08
Throughout this rule book, for reasons of brevity, where the use of the word “lifter(s)” occurs is made in reference to both male and female lifters. The use of the phrases 100% RAW or the federation is made in reference to 100% RAW Powerlifting Federation Inc.
1. 100% RAW recognizes the following lifts which must be taken in the same sequence in all competitions conducted under 100% RAW rules:
A. Squat
B. Bench Press
C. Deadlift
D. Strict Curl
E. Repetition Division
F. Repetition Challenge
2. 100% RAW conducts the following meets:
a.
Powerlifting Federation, Inc.
State;
b.
National;
d.
World;
Note; strict curl and repetition events may be added to each level of competition
3. Three levels of sanctions are issued for purposes of establishing or setting records:
a.
Level I;
b.
Level II;
c.
Level III;
4. Competition takes place between lifters in categories defined by sex, bodyweight and age.
5. The rules apply to all levels of competition.
6. Each competitor is allowed three attempts on each lift. The lifter’s best valid attempt on each lift counts toward his competition total. For establishing or setting a new record, fourth attempts are permitted after a successful third attempt.
7. If two or more lifters achieve the same total, the lighter lifter ranks above the heavier lifter. If two lifters register the same bodyweight at the weigh in and eventually achieve the same total at the end of the competition, the lifter making the total first will take precedence over the other lifter. Where awards are presented for best squat, bench press and deadlift or if a World record is broken, the same procedure will apply.
8. 100% RAW records and recognizes State, National and World records for the following divisions:
a.
Open:
b.
Youth:
c.
Teen:
d.
Junior:
e.
Sub-Masters
f.
Masters:
70-74, 75-79, 80-84, 85-89
g.
Law/Fire/Military-
Note; Age to lift in any particular category is determined by date of birth. Identification is required to prove age and Law/Fire/Military status. Acceptable forms of ID are; State issued photo ID, State issued Drivers License, Green Card, US issued passport or any other unaltered photo ID (student ID) which includes date of birth.
9. Placing for all age groupings shall be determined by the totals of the lifters in accordance with the standard rules of lifting.
10. Body weight categories (kilos/pounds):
a.
Men;
30/66, 35/77, 40/88, 44.5/97.9, 48/105.6, 52/114.4, 56/123.5, 60/132.3, 67.5/148.8, 75/165.3, 82.5/181.9, 90/198.4, 100/220.4, 110/242.5, 125/275.6, 140/308, 140+/SHW
b.
Women;
30/66, 35/77, 40/88, 44.5/97.9, 48/105.6, 52/114.4, 56/123.5, 60/132.3, 67.5148.8, 75/165.3, 82.5181.9, 90/198.4, 90+/198.5+
11. Team awards shall be given for the first three places. In the case of a tie, the team having the most first place finishes will be ranked first. In the event that both teams has the same number of first place finishes, the team with the most second place finishes will be ranked first.
Personal Equipment
100% RAW does not allow the use of wrist wraps, elbow sleeves, knee wraps, knee sleeves, tape applied around a limb or finger, supportive lifting suit, supportive briefs, compression shorts, supportive shirts or compression shirts.
1. A non-supportive singlet of any color is required for all state, national and world meets. Straps must be worn over the shoulders during the performance of a lift. The lifting singlet shall consist of a one-piece full-length suit of one-ply stretch material without any additional patches or padding that may add additional support to the garment. Singlets made of denim, canvas or include buttons, straps or Velcro is not permitted.
Note; exception will be made for “school boy” lifters at state meets (Level I) where youth and teen
lifters (19 and under) may compete in non-supportive shorts (gym shorts) and t-shirt (t-shirt must be tucked into waist band of shorts). Loose fitting/baggy shorts are not allowed. Cutoff jeans, walking shorts, shorts made of canvas or altered power suits is not allowed. Undergarments, same as for one piece lifting, shall be worn (see below). Spandex type bike shorts are suitable. It is required that shorts be mid-thigh in length. The only belt allowed with shorts is a lifting belt as defined in the rules. Youth and teen lifters must wear a one-piece lifting suit (singlet) at National and World meets (Level II & III).
2. Only one singlet at a time may be worn during competition.
3. T-shirts must be worn during the performance of the squat and bench press. It must be long enough so it can be tucked into the lifting singlet. Women must wear a t-shirt during the performance of all lifts. The sleeves of the t-shirt must not touch the elbows and must cover the deltoid. The t-shirt may be made of cotton or polyester. Shirts made of canvas, rubber, denim or those which include Velcro, zippers, buttons is not allowed. T-shits may have a v-neck or have a crew shaped neck. Shirts with collars are not allowed. Sleeveless shirts are allowed if they are factory made and not hand cut. They must also cover the deltoids as well.
4. Only one t-shirt at a time may be worn during competition.
5. Attire that includes obscenities, inflammatory descriptions or is insulting is not allowed. Referees (upon inspection) will determine the criteria to be used in determining what will be allowed.
6. All items worn on the platform must be clean, un-torn and in a good condition.
7. Emblems may be displayed on singlets and t-shirts representing the lifter’s affiliations, sponsors registered club, region or state. Students (high school/college) may wear singlets bearing the school’s name/logo on it.
8. A standard commercial “athletic supporter” or standard commercial briefs (not boxer shorts) of any mixture of cotton, nylon or polyester shall be worn under the lifting singlet. Women may also wear a commercial or sports bra. Swimming trunks or any garment consisting of rubberized or similar stretch material except in the waistband, shall not be worn under the lifting costume. Any supportive undergarment is not legal for use in 100% RAW competition.
9. Socks:
a. Socks may be worn.
b. They may be of any color or colors and may have manufacturer’s logos.
c. They shall not be of such length on the leg that they come into contact with the knee.
d. Full length leg stockings, tights or hose are strictly forbidden.
e. Shin length socks must be worn to cover and protect the shins while performing the deadlift.
f. Light protective guards between sock and shin may be worn.
10. Shoes must be worn during lifts.
a. Shoes shall be taken to include sport shoes/sport boots; weightlifting/powerlifting boots, deadlift slippers.
b. No part of the underside shall be more than 5cm/2 inches.
c. The underside must be uniform on both sides.
d. Loose inner soles that are not part of the manufactured shoe shall be limited to 1cm/.4 inch thickness.
11. Belt- competitors may wear a belt. If worn it shall be on the outside of the lifting singlet.
12. Materials and construction of lifting belt:
a. The main body shall be made of leather, vinyl or similar non-stretch material in one or more laminations which may be glued and/or stitched together.
b. It shall not have additional padding, bracing or supports of any material either on the surface or concealed within the lamination of the belt.
c. The buckle shall be attached at one end of the belt by means of studs and/or stitching
d. The belt may have a buckle with one or two prongs or “quick release” (referring to a lever).
e. A tongue loop shall be attached close to the buckle by means of studs/stitching.
f. The name of the lifter and affiliations (nation, state, club or sponsor) may appear on the outside of the belt.
g. The width of the belt shall be no more than 10cm/4 inches.
13. A professionally made elastic headband may be worn. No Handkerchiefs, bandannas, hats, or other headgear will be allowed on the platform.
General:
1. The use of oil, grease or other lubricants on the body, costume or personal equipment is strictly forbidden.
2. Baby powder, resin, talc or magnesium carbonates are the only substances that may be added to the body and attire.
3. The use of any form of adhesive on the underside of footwear is strictly forbidden. This includes any form of built in adhesive, sand paper, emery cloth, etc. Resin, magnesium carbonate, or “stick type” sprays are not allowed on footgear. A spray of water is acceptable.
4. No foreign substances may be applied to the powerlifting equipment. This takes into account all substances other than that which may be used periodically as a sterile agent in the cleaning of the bar, bench, or platform. Bleach water, gloves and towels will be on hand to sanitize bars if needed.
5. Items such as mouthpieces and eye wear are permitted to be worn.
Equipment
When preparing entry forms for distribution, the meet director should include the type of lifting equipment that will be used at the meet. Meet directors should endeavor to provide good quality equipment for the lifting platform and an adequate number of pieces of equipment in the warm-up area. If multiple lifting platforms are to be utilized, similar equipment is to be used on each platform.
The venue (including warm-up area) should be set-up to ensure; a. adequate room for lifters b. to maintain a barrier between lifting and spectators (safety) and c. in a manner which protects floors, walls and other infrastructure of the venue.
1. Platform- platforms for both the warm-up area and the competition should be stable and solidly built. The lifting platform shall be at least 8’x8’. Where use of rubber mats only will not provide adequate protection to the floor, 4- 4’X8’ sheets of ¾ inch plywood should be utilized to construct a platform. A carpet or other non-skid type material should be utilized to add traction. The surface of the platform used shall be level, free from irregularities and projections.
2. Bars and Discs- for all powerlifting contests organized under the rules of 100% RAW, only disc barbells are permitted. The use of discs which do not meet the current specifications will invalidate the contest and any records accomplished. Only those bars and discs that meet all specifications may be used throughout the entire competition and for all lifts. The bar shall not be changed during the competition of a lift unless it is bent or damaged in some way as determined by the Head Referee.
3. Most makes of bars may be used. Bars must be in good condition and not bent.
4. Kilo or standard (pounds) plates may be used at all meets. Plates must be in good condition.
5. All discs must be clearly marked with their weight and loaded in the sequence of heavier discs innermost with the smaller discs in descending weight arranged so that the referees can read the weight on each disc.
6. The first and heaviest discs loaded on the bar must be loaded face in; with the rest of the discs loaded face out.
7. Collars should always be used (when a 55 lb bar is used, spring collars may be used in competition). Collars should be weighed prior to the start of competition to confirm weight.
8. Squat Racks- combo style racks and commercial hydraulic type (i.e. Forza) may be used. Monolifts are not to be used in meets sanctioned by 100% RAW.
9. All squat racks must be capable of being secured at each required height through the use of pins.
10. For ease of adjusting to required heights, squat stand racks should be labeled and denoted through the use of numbers (1, 2, 3, 4, 5, etc).
11. Bench- combo style racks and free standing (Forza) benches may be used.
12. The bench shall be in good condition and not missing parts. The surface of the bench shall not be torn and it shall be free of irregularities and projections.
13. Blocks or discs shall be provided to enable lifters to achieve flat, stable footing due to the height of the bench.
14. Lights- a system of lights shall be provided whereby the referees make known their decisions. A system of lights similar to those used in weightlifting may be used. Each referee will control a white and a red light. These two colors represent a “good lift” (white) and “no lift” (red) respectively. The lights shall be arranged horizontally or vertically to correspond with the positions of the three referees.
They must be wired in such a way that they light up together and not separately when activated by the three referees. For emergency purposes (i.e. a breakdown in the electrical system), the referees will be provided with small white and red flags, red and white cards or red and white paddles with which to make known their decisions.
15. Tools and chemicals to clean the equipment and platform shall be provided. Those items include; brush (wire type), towels and disinfectant (water/bleach mixture preferably in a spray bottle).
Powerlifts, Curls, Repetitions and Rules of Performance
Squat:
1. The lifter shall face the front of the platform. The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar, and the top of the bar not more than the thickness of the bar below the outer edge of the shoulders. The hands may be positioned anywhere on the bar inside and or in contact with the inner collars.
2. After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racksby the spotter / loaders) the lifter must move backwards to establish the starting position. When the lifter is motionless, erect with knees locked, and the bar properly positioned the Head Referee will give the signal to begin the lift. The signal shall consist of a downward movement of the arm and the audible command “Squat”. Before receiving the signal to “squat” the lifter may make any position adjustments within the rules, without penalty. For reasons of safety the lifter will be requested to “Replace” the bar, together with a backward movement of the arm, if after a period of five seconds he is not in the correct position to begin the lift. The Head Referee will then convey the reason why the signal to “Squat” was not given.
3. 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. Only one decent attempt is
allowed. The attempt is deemed to have commenced when the lifters knees have unlocked. The bar may move from its starting position downwards on the lifters back the thickness / diameter of the bar during the performance of the lift.
4. The lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of the squat attempt or any downward movement is not permitted. When the lifter is motionless (in the apparent final position) the Head Referee will give the signal to rack the bar.
5. The signal to rack the bar will consist of a backward motion of the arm and the audible command “Rack”. The lifter must then move forward and return the bar to the racks. For reasons of safety the lifter may request the aid of the spotter / loaders in returning the bar to, and replacing it in the racks. The lifter must stay with the bar during this process.
Causes for disqualification of a Squat:
1. Failure to observe the Chief Referee’s signals at the commencement or completion of a lift.
2. Double bouncing at the bottom of the lift, or any downward movement during the ascent.
3. Failure to assume an upright position with the knees locked at the commencement or completion of the lift.
4. Stepping backward or forward although lateral movement of the sole and rocking the feet between the ball and heel is permitted.
5. 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.
6. Any movement of the bar on the back more than the diameter / thickness of the bar below its starting position.
7. Contact with the bar or the lifter by the spotter / loaders between the |Head Referee’s signals in order to make the lift easier.
8. Contact of the elbows or upper arms with the legs. Slight contact is permitted if there is no supporting that might aid the lifter.
9. Any dropping or dumping of the bar after completion of the lift.
10. Failure to comply with any of the items outlined under Rules of Performance for the squat.
Bench Press:
1. The bench shall be placed on the platform with the head facing the rear of the platform.
2. The lifter must lie on his 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). His hands and fingers must grip the bar positioned in the rack stands. Full and false grip is allowed (if a lifter chooses to use a false grip, they must announce prior to the start of the lift). This position shall be maintained throughout the lift.
3. To achieve firm footing the lifter may use flat surfaced plates or blocks to build up the surface of the platform.
4. After correctly positioning himself, the lifter may enlist the help of the spotter / loaders or their coach in removing the bar from the racks. The lift off, if assisted by the spotter / loaders must be at arms length.
5. The spacing of the hands shall not exceed 81 cm measured between the forefingers (both forefingers must be within the 81 cm marks and the whole of the forefingers must be in contact with the 81 cm marks if maximum grip is used). If in the case of some old injury or anatomically the lifter is unable to grip the bar equally with both hands he must inform the referees prior to lift-off for each attempt and if necessary the bar will be marked accordingly.
6. After removing the bar from the racks, with or without the help of the spotter / loaders, the lifter may begin the lift by lowering the bar to their chest (the chest, for the purpose of the rule, finishes at the base of the sternum / breastbone) where, once it becomes motionless, the Head Referee will signal an audible “Press”.
7. The lifter must then return the bar to arms length with no excessive / immoderate uneven extension of the arms. When held motionless in this position the audible command “Rack” shall be given together with a backward motion of the arm.
8. If anatomically, the arms cannot be fully extended, the lifter must inform the Head Referee prior to their first attempt.
9. Reverse grip and thumb less grip are allowed.
Causes for Disqualification of a Bench Press:
1. Failure to observe the Head Referee’s signals during or completion of the lift.
2. 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 movement of the feet on the floor / blocks / plates / or lateral movement of hands on the bar.)
3. Heaving, or sinking the bar into the chest after it is motionless in such a way as to make the lift easier.
4. Any pronounced / exaggerated uneven extension of the arms during the lift.
5. Any downward movement of the whole of the bar in the course of being pressed out.
6. Failure to press the bar to full extension of the arms at the completion of the lift.
7. Contact with the bar or the lifter by the spotter / loaders between the Head Referee’s signals, in order to make the lift easier.
8. Any contact of the lifter’s feet with the bench or its supports.
9. Deliberate contact between the bar and the bar rests support.
10. Failure to comply with any of the items outlined under the Rules of Performance.
Deadlift:
1. 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 and lifted until the lifter is standing erect.
2. On completion of the lift the knees shall be locked in a straight position and the shoulders back.
3. The Head Referee’s signal shall consist of a downward movement of the arm and the audible command “Down”. The signal will not be given until the bar is held motionless and the lifter is in the apparent finished position.
4. 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. 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:
1. Any downward movement of the bar before it reaches the final position.
2. Failure to stand erect with the shoulders back.
3. Failure to lock the knees straight at the completion of the lift.
4. 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.
5. Stepping backward or forward, although lateral movement of the feet or rocking of the feet between ball and heel is permitted.
6. Lowering the bar before receiving the Head Referee’s signal.
7. 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).
8. Failure to comply with any of the items outlined under Rules of Performance.
Strict Curl:
1. The lifter shall face the front of the platform. The bar shall be held horizontally across the thighs with the hands palms of the hands facing outward and fingers gripping the bar. The feet shall be flat on the platform with the knees locked and arms fully extended. The lift shall have their shoulders and buttocks firmly against a wall during the lift.
2. After removing the bar from the racks, the lifter must move backwards to the wall to establish his starting position. The lifter shall wait in the starting position for the Head Referee’s signal. The signal will be given once the lifter is motionless and the bar is properly positioned with your Head Up & Chin Up and arms extended fully down. The Head Referee’s signal shall consist of an upward movement of the arm and the verbal command “Curl”.
3. Once the curl command is given the lifter must bring the bar up to the fully curled position (bar near chin or throat with palms facing backward). The knees must remain locked and the shoulders and buttocks against the wall throughout the entire lift.
4. When the lifter has reached the finished position the Head Referee’s signal shall consist of a downward movement of the hand and the verbal command “Down”. The signal will not be given until the bar is held motionless and the lifter is in the apparent finished position.
5. At the completion of the lift, the knees shall be locked and the shoulders and butt firm against the wall and the lifters will need to wait the signal to replace the bar. This will consist of a backward motion of the hand and the verbal command “Rack”.
6. The legs and hips may not be used in any way for momentum to complete the lift. Lifter may not lean back to assist in bringing the weight up. Any thrusting of the legs or hips for momentum is not allowed.
7. Any rising of the bar or any deliberate attempt to do so will count as an attempt.
8. The lifter may, at the Head Referee’s discretion, be given an additional attempt at the same weight if failure in an attempt was due to an error by one or more of the loaders.
9. This lift will be judged by 3 referees.
10. The back part of the heal cannot be more than 12” from the wall. There should be a line (tape) designated on the floor where the heals cannot cross over.
Causes for Disqualification of the Strict Curl:
1. Any downward movement of the bar before it reaches the final position.
2. Leaning back to assist the lifter in raising the weight.
3. Shoulders or Buttocks coming off the wall during the lift both while going up & down.
4. Failure to stand erect with the shoulders square and Buttocks flat against the wall at the completion of the lift.
5. Failure to keep the knees locked and straight during the lift.
6. Stepping backward or any foot movement such as rocking the feet.
7. Lowering or racking the bar before receiving the Head Referee’s signal to do so.
8. Bouncing the bar off the thighs or bending the back to assist the lifter in starting the upward motion.
Repetition Division:
1. This lift will be judged by 1 referee.
2. Head Referee will sit in side referee’s position and his count is the Final Count.
3. Feet must stay in same position (starting position).
4. Must be wrapped grip – No thumb less grips allowed.
5. Females will do half of their body weight for reps with the highest number of reps being the winner.
6. Males will do their body weight for reps with the highest number of reps being the winner.
7. In the event of a tie, the lifter with the heavier weight wins first place.
8. Meet director will decide whether to have one overall division or two divisions; lightweight and heavyweight
9. All uniform rules apply.
Causes for Disqualification of the Repetitions:
1. Failure to touch your chest.
2. Failure to lockout completely.
3. Uneven lockout.
4. Touching the bench intentionally with the bar and sliding it up.
5. Seesawing.
6. Failure to keep your buttocks on the bench.
Repetition Challenge:
1. The weights used in the Rep Challenge are (kilo/standard); 62.5/135, 102.5/225, 125/275, 142.5/315, 165/365, 185/405, 207.5/455 225/495
2. You must weigh under the Rep challenge weight you want to lift.
3. You may go up to any weight you choose.
4. This lift will be judged by one (1) referee.
5. Head Referee will sit in side referee position and his count is the Final Count.
6. Feet must stay in same position (starting position).
7. Must be wrapped grip – No thumb less grip allowed.
8. All uniform rules apply.
9. Women will not have their own division but can enter men’s division.
Causes for Disqualification of the Repetitions:
1. Failure to touch your chest.
2. Failure to lockout completely.
3. Uneven lockout.
4. Touching the bench intentionally with the bar and sliding it up.
5. Seesawing.
6. Failure to keep your buttocks on the bench.
General:
1. Except when lifting off during the bench press portion of the contest, only referees, spotter-loaders and the lifter is permitted in the lifting area.
2. The lifting area is that which includes the lifting platform and the chairs in which the referees are seated.
3. Not more than five and not less than two spotter / loaders shall be on the platform at anytime. The Referees will decide the number of spotter / loaders required on the platform at any time.
4. Ammonia capsules are not allowed on the platform or inside the lifting area.
5. One warning concerning sportsmanship will be given at the pre-meet rules briefing. Any use of profanity or exhibiting excessive anger on the platform or in view of other lifters and spectators will result in disqualification.
6. Once the command, “Bars Loaded or Ready” has been given by the Head Referee, the lifter has 1 minute to start the lift. The start of the lift begins after the command “Squat” is given, the bar begins it’s decent in the bench press or the bar is lifted from the floor in the deadlift.
7. Lifters may not be on the platform until the command “Bars Loaded or Ready” is given by the Head Referee.
8. Lifters have 1 minute after the completion of their last attempt to enter their next attempt at the scorers table. If an attempt is not entered by a lifter, the same attempt will be entered if the last attempt was not good or a 2.5 kg/5 lb increase will be entered as the next attempt.
Weighing-In
1. Lifters are not allowed to enter the weigh-in area until validation of current 100% RAW membership card at registration.
2. Lifters may weigh-in up to 24 hrs before the start of the competition and be eligible to establish/set state, national and world records. Weigh-ins are usually scheduled for the evening before the day of the meet and the morning of the meet.
2. The weigh-in for each competitor will be carried out in a room with the door closed, with only the competitor, his coach or manager and one to three referees present. For reason of hygiene the lifter should wear socks / paper towel on scales platform.
3. Lifters may be weighed nude or in underwear. Lifters will not be weighed-in fully clothed. Lifters will be weighed-in ONLY by members of the same sex.
4. If a lifter does not make weight, the lifter may be re-weighed until the time limit. A lifter who has made weight shall NOT be re-weighed for any reason, including an attempt to move up or down a class.
5. Lifters, who at the time of weigh-in are either lighter or heavier than the stated weight class, may enter the meet in the lighter or heavier weight class. Once certified, the lifter may not be re-weighed for any reason, including an attempt to move up or down in class.
6. Handicapped lifters using an artificial limb in competition must weigh in with THAT limb.
7. The same scale shall be used for all lifters. In National and World events scales must be professional certified scales.
8. The lifters body weight, weight class and opening attempt(s) will be recorded on the score card upon completion of the weigh-in.
9. Lifters should check squat and bench press rack heights and note if foot blocks are needed prior to the start of the competition. That information will be recorded on the score card for use by the Announcer of the meet.
10. The lifter or the lifter’s coach should verify all information (body weight, weight class, opening attempt(s) and rack heights have been accurately recorded prior to that information being submitted to the Scorer’s Table.
11. Lifter’s can change an opening attempt up to five (5) minutes prior to the start of their flight.
Order of Competition
The Round System:
1. At the weigh in, the lifter or his coach must declare an opening attempt for all three lifts. The lifter, having made his first attempt at a lift, the lifter or his coach must decide upon the weight required for his second attempt. This weight must be submitted to the Scorer’s Table before the one minute time allowance has elapsed. The same procedure is to be used for the second and third attempts on all three lifts. Responsibility for submitting attempts within the time limit rests solely with the lifter or his coach.
2. Where 10 or more lifters are competing, flights may be formed consisting of approximately equal numbers of lifters. However, flights must be formed when 15 or more lifters are competing in the same meet. A flight can be composed of a single bodyweight category or any combination of bodyweight categories at the discretion of the organizer for purpose of presentation.
3. Each lifter will take his first attempt in the first round, his second attempt in the second round and his third attempt in the third round.
4. When a flight consists of less than 6 lifters, compensatory time allowances shall be added at the end of each round as follows: For 5 lifters add 1 minute; 4 lifters add 2 minutes; 3 lifters add 3 minutes. 3 minutes is the maximum allowance permitted at the end of a round. Should a lifter follow himself when the compensatory clock is in operation, 3 minutes is the maximum allowance permitted.
For compensatory time where flights are involved, unloading of the bar will take place at the end of the compensatory time, reloaded, then the one minute to start the attempt.
5. The bar must be loaded progressively during each round on the principle of a rising bar. At no time will the weight on the bar be lowered within a round except for errors and then only at the end of a round.
6. Lifting order within each round will be determined by the lifter’s choice of weight for that round. In the event of two lifters choosing the same weight, the lifter with the lighter body weight at weigh-in will lift first. The same applies to third round deadlift attempts, whereby the weight may be changed twice, subject to the bar not having already been loaded to the lifters originally chosen weight.
7. If an attempt is unsuccessful, the lifter does not follow himself, but must wait until the next round before he can attempt that weight again.
8. If in a round an attempt is unsuccessful due to a wrongly loaded bar, spotter error or equipment failure, the lifter will be granted a further attempt at the correct weight.
If the fault is a wrongly loaded bar and the attempt has not actually started, then the lifter shall be given the option of either continuing at that time or taking another attempt at the end of the round. In all other cases, the lifter shall take his extra attempt at the end of the round. If the lifter also happens to be the last lifter in the round, he shall be granted a three minute rest prior to making his attempt, last but one in the round two minutes, last but two in the round one minute. In these cases where lifters are following themselves and given compensatory rest time the bar will be loaded as soon as the new attempt is turned in.
The compensatory time will then be added to the usual one minute to begin the attempt. The clock will be started and the lifter will have that time to begin his attempt. Lifters following themselves will have four minutes time placed on the clock, during which time the lifter can begin his attempt as soon as he is ready. Lifters last but one in the round will be given three minutes, last but two in the round will be given two minutes, all others will be given the usual one minute to begin the attempt.
9. Up to five (5) minutes before the start of their flight, a lifter is permitted one change of weight on the first attempt of each lift. The change of weight may be higher or lower than that originally submitted and the order of lifting in the first round will change accordingly. Notice of these deadlines shall be announced by the speaker. If proper notice of these deadlines is not given, then an announcement authorizing such changes shall be made and a lifter may make a change within one minute of that announcement.
10. A lifter must submit his second and third attempts within one minute of completing his preceding attempt. The one minute will begin from the time that the last attempt was completed. If no weight is submitted within the one minute time allowance, the lifter will be granted a 2.5 kg/5 lb increase on the next attempt.
st 3 lifts the minimum increase is 2.5 kilo or 5 lbs. On 4th attempts you can break a record by ½ Kilo or 1 lb.
11. Weights submitted for second round attempts on all three lifts cannot be changed. Similarly third round attempts on the squat and bench press cannot be changed. Under this rule once an attempt is turned in, it cannot be withdrawn. The bar shall be loaded to the turned in weight and the clock will be run.
12. In the third round of the deadlift, two changes are permitted. The change of the weight may be higher or lower than the lifter’s previously submitted third attempt. However, these are only permitted provided that the lifter has not been called to the bar already loaded to his previously submitted weight by the Announcer.
13. In single lift competitions rules in general are the same as for three lift competitions. However, in the third round, two weight changes are permitted and the rules as stated in (12) above for the deadlift apply equally here.
14. When there are two or more flights, lifting will be organized on a flight repetition basis. No time interval will be allowed between rounds other than that necessary for arranging the platform.
a. For example, if there are two flights taking part in a meet, the first flight will complete all three rounds of the squat. They will be followed immediately by the second flight who will complete their three rounds of squat. The platform will then be set up for the bench press and the first flight will complete their three rounds of the bench press, immediately followed by the second flight who will similarly complete their three rounds of the bench press. The platform will then be set up for the deadlift and the first flight will complete their three rounds of the deadlift, immediately followed by the second flight who will similarly complete their three rounds of the deadlift.
15. In some instances, multiple sessions may be required. Each session will be arranged as described above.
16. Time will be allowed between lifts to prepare and arrange the platform. Additional time between lifts may be allowed so that lifters can warm-up.
Should the lifter have failed his previous attempt and not submitted a weight for a further attempt within the one minute time allowance, then the bar will be loaded to the failed weight. On the 1
