The USSF Rule Book
Unified Strength Sports Federation
Rules and Regulations, updated 12/01/12
1. No Meet Director can Lift in their own meet that they are supposed to be either Directing or Co-Directing. No exceptions to this rule. Also the USSF does not allow Guest Lifting. Both of these only cause the federation trouble and are not permitted.
a) The USSF recognizes the following lifts as part of a powerlifting tournament (Powerlifting Meet or Meet), which must be performed in the designated sequence in all Meets conducted under the USSF rules
- - Squat
- - Bench Press
- - Deadlift
- The Sum of the best successes of three attempts at each lift will result in a Total.
- - Total= Squat + Bench Press + Deadlift.
- * Only Full meet lifting is allowed. We do not honor or allow such things as Bench Press only or Bench Press + Deadlift (Push/Pull) Lifters must participate participates in all 3 lifts (Full Powerlifting).
- * Lifters are allowed 3 attempts at each individual lift.
- The lifters 1st attempts will be recorded at the time of weigh in.
- Lifters may change their 1st attempt at any time up to 10 minutes prior to the start of their respective lifting flight.
- No changes are allowed in the 1st attempted weight in any lift once a lifters respective flight has begun.
- Once a lifter has completed their attempt on the platform, they will have one minute to provide the table staff with the weight for their next attempt.
- After an attempt is given and one minute has expired, lifters may not change their elected attempts.
- If the lifter does not provide a weight for their next attempt within the allotted time the following will apply:
- If they don’t turn in a lift in the time allotted they will be passed over and there next attempted is scratched.
- A lifter may elect to change their elected 3rd deadlift attempt after the 1 minute allotted time to declare an attempt, but prior to the attempt being called on the platform if increasing the weight would lead to a higher total than other competitors in that flight.
Lifter cannot go down in weight after a first attempt. So if a lifter misses, he/she can’t go down in weight for the next attempt. The coming lifts must be the same or higher.
b) All Competition under USSF rules will be conducted in pounds, but a Meet may also be conducted in kilograms.
c) The USSF is composed of 2 divisions of lifters based upon the powerlifting equipment that is chosen to be used by the lifter.
- RAW: Lifters may use no supportive equipment. Including a belt, wrist, and knee wraps. No supportive equipment is allowed. Only a lifter, a singlet and their footwear.
- UNEQUIPPED: Lifters may use the following supportive equipment. A belt, wrist, and knee wraps. Knee sleeves or knee patellar support wraps are allowed in place of knee wraps. Squat suits, briefs, bench shirts, and deadlift suits or any other supportive equipment are NOT allowed.
d) All Meets will have Cash Payout/Monetary Awards
- Cash awards will be granted to lifters competing in every meet
- * Cash awards must be giving to the first place man and woman in both divisions of lifters. RAW and UNEQUIPPED, As well as Junior and Open.
- * First place / Best lifter will be decided by coefficient.
- * Placing will be established by the Wilks Formula.
- * The cash award amount and specifics of award payout are to be determined by the Meet Director and announced prior to the beginning of the Meet.
- * Cash Awards will at least double that of the entry fee.
- *There will be NO awards or certificates given for any place except first place by coefficient. First place will be announced in all divisions but no award given
- * All lifters at every meet (lifters who enter prior to the specified early entry deadline) will receive a T-shirt. (Shirts may be purchased by the meet director from USSF headquarters at a highly discounted rate or by whomever they please)
e) The USSF, through its members recognizes the following Championships
- * State Championships
- * 1 World Championship
- Lifters must earn their entry to the 1 time yearly World Championship. This will not be an open meet.
* In order to qualify to be in the World Championship a lifter has to have a Top 5 total for the year of the World Championship in their respective division. (Mens/Womens, Raw/Unequipped, Junior/Open)
* The World Championship will be a two day event. One day RAW, one day UNEQUIPPED.
f) The USSF recognizes and registers records (in pounds) for the Squat, Bench Press, and Deadlift in the age and bodyweight categories as follows
(1) Age categories (for both men and women)
- Junior from 1 years to and including 17 years of age
- Open from 18 years of age and UP
(2) Bodyweight Classes
*A lifter must lift in the age and weight group in which he or she is currently in until they reach the stated upper limit of that category.
* These weight class limits are to be followed precisely with no allowed variance for any reason. If someone misses the weight of one class they must move to the next higher weight class.
Thus, the weight class limits are as follows:
44 kg – 97.0 pounds
48 kg – 105.75 pounds
52 kg – 114.5 pounds
56 kg – 123.25 pounds
60 kg – 132.25 pounds
67.5 kg – 148.75 pounds
75 kg – 165.25 pounds
82.5 kg – 181.75 pounds
90 kg – 198.25 pounds
100 kg – 220.25 pounds
110 kg – 242.5 pounds
125 kg – 275.5 pounds
140 kg – 308.5 pounds
140.1+ kg – 308.75+ pounds
44 kg – 97.0 pounds
48 kg – 105.75 pounds
52 kg – 114.5 pounds
56 kg – 123.25 pounds
60 kg – 132.25 pounds
67.5 kg – 148.75 pounds
75 kg – 165.25 pounds
82.5 kg – 181.75 pounds
90 kg – 198.25 pounds
100 kg – 220.25 pounds
110 kg – 242.5 pounds +
g) EARLY WEIGH IN AND DAY OF THE MEET WEIGH IN
- It is the discretion of the Meet Director if there will be a 24 hr weigh in. This will be announced with the other information of the Meet, prior to the week of the Meet.
- Championships both State and World MUST have a 24 hour weigh in.
- Early weigh in, if allowed, may also only be done in the 12 hours immediately prior to the meet, or not until the day of the meet, depending on the decision of the Meet Director.
- Early weigh in cannot be done more than 24 hours prior to the start of the meet.
- Day of meet weigh in ends 2 hours prior to the beginning of the meet
h) For any Meet sanctioned or put on by the USSF there will be NO membership card sales. Membership shall be on a per meet basis, and included in the meet entry.
i) Teams and Team Scoring
i) A team is defined as a minimum of five (5) but no more than eleven (11) lifters competing as a group at an individual powerlifting meet.
- Point scoring in the USSF for Teams is based on the placing of individual lifters in their respective division/weight class.
(1) Point scoring is tallied as follows:
(a) 3 points for all 1st place
(b) 2 points for all 2nd place
(c) 1 point for all 3rd place
- (2) No more than 2 people from the same team shall be eligible for point scoring in a particular body weight category
- (3) In the event of a tie in the points of teams, the team having the largest number of first places within the 11 point scoring competitors will be ranked first. In the case of a tie between Team having the same number of first places, the one having the most second places will be ranked first, and so on.
J) Meets entry fees
- (1) Entry fees for Meets will be capped at $45 (with exception of meets for charity,
- *Meets at larger venues that require higher cost (must be OK’d by USSF HQ) meets with larger cash awards (must be OK’d by ??? HQ)
- * $5 from every entry will go to USSF as a membership fee
- * $5 from every entry will go to USSF to fund the cash prizes for the annual worlds
- * $5 from every entry fee will go to purchase T-shirts (MEET DIRECTORS if buying from USSF HQ expect around $5 each COST)
- ***** At any USSF meet, excessive “psyching up” techniques (loud swearing, head butting, screaming, etc) may be limited at the Judge’s and Meet Official’s discretion.
K) Monolifts may/will be used at meets for time restraints, but lifters must walk out the weight.
L) Strict time restraints will be applied to lifters / attempts and meet directors./
- *Meets MUST being within 15 minutes of stated starting time on the entry. If the meet does not start on time Meet director will forfeit HALF of the entry fee back to the lifters. (there will be exceptions giving for emergency situations)
- *Lifters will be help to a strict clock. From the minute the previous lifter leaves the platform the next lifter has 2 minutes be start the lift. This will only change if there is meet director / loader confusion. If that is the case the lifter will have 30 seconds from the cleared confusion to when the lift must start.
- * If the lift is not started the lifter forfeits that attempt.
M) State and World Records
- * The USSF Recognizes all existing World and National records of any federation, all time (Under the Same Circumstance) as Our world records. We will not give away new “Federation” World and National Records. (Example. If you want to be the world record holder in the 198lb mens class. You must eclipse Ed Coans 859lb record set in 1985)
- - The records can be seen on our website under RECORDS
- * State Records and all RAW records will be open to be set from the start of the federation and build from there.
- ***** In order for a State, National, or World Record to stand. It must pass two of three judges at the meet and then by video submission must Pass USSF HQ. If it passes it shall then be deemed a new record officially.
- - Video requirements will be explained in the lift explanations.
General Tournament Rules
1) Lifters are allowed three attempts per individual event.
2) Only the Lifter, Spotters/Loaders and Judges are allowed on the platform during the execution of the lift.
3) After an attempt, a lifter may choose to attempt the same weight, attempt a heavier weight, or pass on their next attempt. A lifter may never request a lighter weight than that of the first attempt.
4) Token lifts are permitted.
5) Lifting order is broken into flights. Flights begin with the lightest attempts and end with the heaviest. Final lifting order is up to the discretion of the meet director.
6) A majority decision by three judges determines if the lift is “GOOD” or “BAD/no lift”.
7) It is encouraged that lifters inquire as to why an attempt was deemed “BAD/no lift”.
8) It is forbidden for a lifter or individuals accompanying a lifter to argue with or insult a judge.
- * Cursing at or threatening a judge is grounds for immediate disqualification and a lifetime ban from the fed.
9) The heaviest successful attempt will count toward the Meet total.
10) If a competitor cannot fully extend their arm or has any other disability that may affect their performance, they must notify the judges before the beginning of the meet so that a ruling over the disability can be made.
11) A fourth attempt may be allowed to break National Records, but successful fourth attempts will not count toward the meet results or placing. A successful 3rd attempt must be completed in order for a lifter to make a 4th attempt.
12) If two lifters in the same class tie, the lighter lifter automatically wins the higher placing.
13) Every effort must be made by spotters to not block the view of the judges. If a coach or personal spotter blocks the view of a judge, the judge must rule the lift as a “BAD/no lift” attempt because they were unable to see the lift. If there is any doubt to positioning, the judges should be questioned prior to the beginning of the lift.
14) Baggy clothes are not permitted at any USSF meet. This includes oversized singlets used to obscure a lifter raising their posterior during bench press attempts. All lifters must wear appropriate lifting attire, a singlet during, all events. Lifters will not be allowed to compete without appropriate attire.
15) The Meet Director, Vice President or President can overturn the judge’s majority decision of a “BAD/no lift” attempt if they feel the call was blown and goes against the rules and ideals of the federation.
16) The Meet Director does have the right to turn down a lift that the judges have ruled as “GOOD” if the Meet Director, Vice President or President believes that an attempt credited as “GOOD” goes against the rules and ideals of the federation, if a lifter displays unnecessary abuse of equipment, insults the judges, staff, or audience, or puts other participants at an unnecessary risk.
- Also the Vice President and Presidents of the Federation reserves the right in all occasions of World Record attempts and or National Record attempts to use all tools at their deposal to decide if a lift is to be overturned, even after a meet is over, regardless of time passed by, if they feel it goes against the rules and ideals of the federation. The Vice President and Presidents will have to agree on the decision before this rule can be applied, and it will be known in the USSF as the Good Faith Act. The Rule WILL NOT be used for any other reason or time. At this time the two of them can use whatever tools they have or desire to make their decisions and do not have to disclose what tools they did or did not use to make their decisions.
17) The Meet Director or a majority vote between the Judges may eject a lifter and anyone associated with that lifter from the meet or deny attempts based on the individuals actions or statements.
18) All scales used for weighing in contestants and/or weights for any USSF Meet must be professional grade digital or balance beam scales. Specific brands or designs of scales used must be approved by USSF Officials prior to use. All scales should be calibrated and certified prior to use in any USSF competition. All weight plates to be used in any USSFcompetition are to have weights verified on official competition scales. The weight classes stated within the rule book are to be strictly enforced. At no time will variance in weight class be allowed.
19) Lifters must abide by restrictions of equipment based on their individual competition division (RAW or UNEQUIPPED).
20) Equipment may be checked by the Judges before or after a lift at any time during the competition. If a lifter’s equipment does not comply with USSF rules the lifter will not be allowed to compete until equipment complying with rules is worn. If a lifter is found to be wearing equipment that does not comply with USSF rules during a meet, the judges can declare any successful lift “BAD/No Lift” due to equipment violations.
21) Lifters are expected to respect each other and the equipment used. In other words, do not harm or destroy any thing that is not your own property. Lifters or individuals associated with lifters found to have intentionally damaged equipment including the venue for the meet will be held fully responsible and accountable for any damage. This includes monetary reimbursement to the owners for damages that they may have caused.
22) The Meet Director has the right to deny any applicant to lift in any USSF meet that they are hosting if they have any reason to believe that the applicant poses a risk to themselves or any individual around them.
23) The Meet Director has the right to deny entry into the place of venue where the USSF meet is being held to any person, (member of the USSF or spectator) if there is thought that individual will cause unnecessary disruption to the meet or for any reason that the Meet Director sees fit based upon the situation at hand. The Meet Director may request any lifter or individuals accompanying a lifter (including handlers, coaches, photographers, personal spotters, etc) or members of the audience to leave at any time.
24) All lifters in all events are required to wear some type of appropriate shin covering (socks, shin guard, etc) for the deadlift.
25) The “Two Minute Rule” will be enforced at all meets. This rule is to be enforced, lifters will be informed at the rules briefing prior to the beginning of the meet.
- * Enforcement of this rule shall consist of the lifters having two minutes from the time that the previous lifter leaves the platform until their lift must begin. They must within that time take position on the platform and begin their attempt.
- * Time can be called by the announcer at 30, 15, and 5 seconds to allow the lifters to know how much time is remaining from the allotted one minute.
- * If possible based on Meet venue, a visual countdown timer will be used so that the Lifter can see the time remaining.
- * If the lifter has not taken position on the platform and began their attempt within the two minute time allotted, the head judge will signal “TIME HAS EXPIRED” when 0 seconds remain and the lift will be recorded as “NO LIFT”
Personal Attire (Lifting Costume and Personal Equipment)
a) The singlet must be an individual article of fabric. Lifters may only wear one singlet. Multiple layers worn at the same time are not allowed.
b) The construction must be as a singular component of one layer of non-supportive fabric .
* RAW: a single layer of cotton or lycra cloth fabric designed to not assist the lifter in any way and of a design commonly recognized as that of a wrestling or weight lifting singlet must be worn, NO other attire aside from footwear may be worn
* UN-Equipped: a single layer of cotton or lycra cloth fabric designed to not assist the lifter in any way and of a design commonly recognized as that of a wrestling or weight lifting singlet must be worn.
- Knee and Wrist wraps and also a belt may be worn in the Unequipped division.
c) The straps must be worn over the shoulders at all times while lifting in a competition.
d) The suit may be of any color or composed of multiple colors.
e) The length of the leg must not extend beyond mid-thigh (mid point between crotch and top of knee cap).
f) Competitors (male or female) may not wear leotards with sleeves or high cut leg lines.
a) One undershirt (of a design consistent with what is commonly called a T-shirt) with or without sleeves,must be worn under the lifting suit during the squat.
b) It must be an individual article of cloth fabric that must be a singular component. The shirt’s construction must be of a singular component.
c) The thickness or shape of the undershirt shall not be designed to increase, enlarge, or enhance the Lifter’s body’s natural musculature or shape.
d) Sleeves must be short and remain above the elbow when worn. Sleeveless undershirts are allowed.
e) It may be of any color or colors, but shall not portray indecency or be offensive to the spirit of the competition.
f) An undershirt must be worn when competing in the bench press.
a) Socks and shoes of some form must be worn when performing all lifts. Only one pair of socks and one pair of shoes may be worn at any given time.
Deadlift: Socks must come over the Calves, (Tube Sucks also called Deadlift socks or shin guards can be worn to protect the legs from the bar and to keep blood from the bar.
b) Socks may not extend over the knee nor be positioned on the leg so as to touch any knee wrap or knee cap supporter (Knee sleeve).
c) Shoes must be of solid construction without holes or significant rips that may affect a lifters footing.
d) Shoes with metal cleats or spikes are not permitted
e) The use of special designed slip on shoes for the deadlift (deadlift slippers) is permitted in all divisions.
f) The use of specially designed shoes with a raised heel for the squat (squat shoes) is permitted in all divisions.
F. Special Considerations
a) Women may wear additional protective briefs or panties, including the use of feminine hygiene products.
b) Women may wear a brassiere provided it contains no special support that may aid in the performance of a lift.
c) Tape or plastic shin guards may be utilized to prevent bleeding during the deadlift. If used, these must not extend to a point higher than the lower border of the patella and may not extend any lower than the upper border of the ankle joint
d) A Lifter may request special privileges for attire provided there is a legitimate reason to why the lifter needs to wear this attire.
* This must be discussed with all 3 judges before the meet starts.
* Such special privilege attire cannot benefit in the lift in any way and cannot obstruct the judge’s view in any way or the lift will automatically be refused. Examples of special privilege attire include prosthetic devices.
a) A competitor may wear a lifting belt in the UNEQUIPPED division if desired.
b) If a lifting belt is worn, it shall only be worn on the outside of the lifting suit.
c) The lifter’s name, the name of the lifter’s nation, state, or club may appear on the outside of the belt.
d) A one or two prong buckle as well as the “lever action” fastening device may be used.
e) Acceptable Materials and Construction:
* The main body of the belt shall be made of either leather or in the case of specialized bench press and deadlift belts, be made of cloth or nylon
1. Cloth belts cannot have any metal materials in the belt except those as noted below.
2. Leather belts shall be composed of one or more laminations which may be glued and/or stitched together
* The belt shall not have any additional padding, bracing, or supports of any material either on the surface or concealed within the laminations of the belt.
* A metal buckle, studs, and stitching are the only metal components permitted on a belt. The buckle shall be attached at one end of the belt by means of studs and/or stitching.
* The belt shall not have any inflatable components in any form.
* A leather, cloth, vinyl, or nylon tongue loop shall be attached close to the buckle by means of metal studs and/or stitching.
* The width of the belt may not exceed 4 in (10.2 cm)
* The thickness of belt should be a maximum of 0.5 in. (13mm) along the main length.
a) Two layers of plasters, band aids , or tape may be worn on the thumbs, but nowhere else on the body without official permission of the referees or appointed Meet Officials
b) No plasters, band aids, or tape may be utilized as a strap to help the lifters hold the bar.
c) With the permission and supervision of the referees, the appointed Meet Officials, the official meet doctor, or other assigned medical personnel, the lifter may apply spot plasters, bandages, tape or band aids to muscle injuries on the body.
* Strip plasters, tape, or band aids may be applied to injuries on the inside of the hand, but in no circumstances must these applications extend across the entire back of the hand without due medical cause and permission from Meet Officials.
a) Wraps shall be composed of an elastic weave primarily of polyester, cotton, or medical crepe.
b) Wraps may be used as follows:
* Wraps not exceeding 36 inches (1meter) in length and 3.2 inches. (8 centimeters) in width may be worn.
* Alternatively, elasticized wrist bands not exceeding 4 inches. (10 centimeters) in width may be worn.
* A combination of the wrist wrap and elasticized wrist band is not permitted.
* If wrist bands are of the wrap-around style, they may have a thumb loop and Velcro patch for securing them, however the thumb loop is not to be attached during lift.
* A wrist wrap shall not exceed beyond 3.9 inches (10centimeters) above the wrist towards the elbow and 1 inch (2.5 centimeters) below the center of the wrist joint towards the palm. Wrist wraps may not exceed a total length of 6 inches. (15 centimeters) along the wrist and forearm.
* Wraps not exceeding 97.5 inches (3 meters) in length and 3.2 inches (8 centimeters) in width may be worn
* A knee wrap shall not extend beyond 6 inches (15 centimeters) above and 6 inches (15 centimeters) below the center of the knee joint. Knee wraps may not exceed a total of 12 inches (30centimeters) in both directions above and below the knee.
* Knee sleeves (elasticized knee supports) not exceeding 8 inches (20 centimeters) in length may be worn.
* A combination of a knee wrap and a knee sleeve is not permitted.
* Knee wraps shall not touch the socks or the lifting suit. There must be visible space between singlet and wrap and socks and wrap.
* Wraps may only be worn during the Squat and Deadlift.
* Elbow wraps are not allowed during the Bench Press.
* The wraps may cover the general elbow area but cannot extend to the wrist or to the shoulder.
* The wraps may be composed of an elastic weave primarily of polyester, cotton, or medical crepe or they may be supportive sleeves of rubberized material. The wrap must be composed of a single unit that is no longer than 3 feet (91.4 centimeters) in length.
J. Other General Attire Information
a) A singlet (wrestling suit) must be worn in all 3 events.
* Blue jeans, baggy pants, hoodies or shorts will not be allowed
b) The use of oil, grease or other lubricants and liquids on the body, costume or personal equipment to aid in the execution of a lift is not permitted.
* This does not include the advanced therapeutic use of liniments, or rubs or water. However, such items must not be in evidence during platform attempts.
c) Only powder may be applied to the body, costume, or personal equipment. Powder includes chalk, talc, and magnesium carbonate.
d) Spray adhesives may NOT be applied to the lifters hands. The discovery of the use of spray adhesives on the hands will result in automatic ejection from the meet.
e) Nothing may be purposely applied to the platform, bench, or bars.
e) All articles of lifter’s costumes and personal equipment shall be clean and generally neat and presentable. At the discretion of the Judges or other Meet Officials, a lifter will not continue in the competition if this provision is not met.
Equipment and Specifications
a. All lifts shall be carried out on a platform not less than 6ft long x 8ft wide (1.82 meters x 2.44 meters) and secure enough to insure the safety of the lifter, spotters, and loaders. The surface of the platform must be firm, nonslip, and level with no discernible seams in the vicinity of the general lifting area. Rubber mats or similar sheeting materials are permitted.
b. No one is allowed on the platform during performance of a lift except the lifter, the designated spotters for each lift, a handoff person for the bench press, the three Judges on duty, and other Meet Officials as designated if the need arises.
c. Any cleaning, mopping, brushing, or adjusting of the platform, or equipment will be handled solely by meet personnel including the Judges, Meet Officials, or designated spotters or loaders.
2. Bars and Discs
a. For all powerlifting competitions under the rules of the USSF, only “Olympic” 2 inch (50.8 mm) diameter hole disc barbells are permitted. Only bars and discs that meet all specifications may be used for all lifts throughout the entire competition. The use of bars or discs that do not conform to USSF specifications will invalidate any records that may have been accomplished.
b. Different bars suited to particular lifts may be utilized providing that they conform to the federation specifications.
a. Bar specifications are as follows:
i. The bar shall be straight, well knurled, and grooved and shall conform to the following dimensions:
1. Specialized Squat Bar
a. Total length shall not exceed 96.5 inches (2.41 meters)
b. The length between the inside collar is not to exceed 4.76 feet (1.45 meters) or be less than 4.73 feet (1.44 meters)
c. The diameter of the bar is not to exceed 1.38 inches (35 millimeters)
d. The weight of the bar and collars should not exceed 70.1 pounds (31.9 kilograms)
e. The diameter of the sleeve is to be between 1.95 inches (49.5 millimeters) and 2.05 inches. (52 millimeters).
2. Bench Press Bar
a. Total length shall not exceed 87 inches. (2.2 meters).
b. The distance between the inside collar is not to exceed 4.33 feet (1.32 meters) or be less than 4.30 feet (1.31 meters)
c. The diameter of the bar is not to exceed 1.14 inches (29 millimeters)
d. The weight of the bar and collars should not exceed 55.1 lbs (25 kilograms).
e. The diameter of the sleeve is to be between 1.95 inches (49.5 millimeters) and 2.05 inches. (52milimeters).
f. The bar used for the bench press shall have a machined circumferential marking or the bar shall be taped so as to measure 31.88 inches. (81 centimeters) between machining or tape across the center point of the bar so that there is an equal distance of 15.9 in (40.5 cm) on either side of the center point of the bar
3. Specialized Deadlift Bar
a. Total length shall not exceed 90.5 inches. (2.3 meters).
b. The distance between the inside collar is not to exceed 4.71 feet (1.44 meters) or be less than 4.69 feet (1.43 meters).
c. The diameter of the bar is not to be under 1.06 inches (27 millimeters) and not to exceed 1.14 inches (29 millimeters)
d. The weight of the bar and collars should not exceed 55.1 lbs (25 kilograms)
e. The diameter of the sleeve is to be between 1.95 inches (49.5 millimeters) and 2.05 inches. (52 millimeters).
b. Discs shall conform as follows:
i. All discs used in competition must weigh within 0.25% of their correct face value.
ii. The hole size in the middle of the disc shall be such that the disc fits on the bar without excessive play.
iii. Discs must be of the following range: 2.5 lb., 5 lb., 10 lb., 25 lb., 35 lb., 45 lb., and 100 lb. For record setting purposes plates of 1 lb. shall also be available, if possible.
3. The USSF may uses a Monolift squat rack for powerlifting meets for time constraint purposes. The lifters however must walk the weight out
1. The Monolift squat rack used shall conform to the following:
a. The Monolift squat rack shall be of a sturdy metal construction and design so as to provide maximum stability.
b. The base of the Monolift squat rack shall be of such a design so as to not impede the lifters or the loaders/spotters.
c. The Monolift squat rack shall be of a one-piece construction and a designed to hold the bar in a horizontal position.
d. The design of the Monolift squat rack shall allow adjustments to accommodate all lifters.
e. The design of the Monolift squat rack shall allow incremental height adjustments, not exceeding 2 inches (5 cm) per increment
f. All Monolift squat racks shall have a means of the loaded bar being secured at the required height by means of a solid pin for Lifter safety.
2. Cloth safety straps or metal chain may be used with the Monolift squat rack at the discretion of the Judges and the Meet Director.
3. Local meets are not required to use the Monolift but Any state championship or worlds is required for time constraints.
4. The bench used for the Bench Press shall be of sturdy construction for maximum stability and conform to the following dimensions:
a. The bench shall be flat and level and longer than 49 inches (1.25 meters)
b. The padded surface of the bench shall not be narrower than 11.2 inches (32 centimeters).
c. The height of the padded surfaces measured from the floor to the top of the pad without the pad being depressed or compacted shall be no less than 16.5 inches (4 centimeters) and no more than 17.5 inches (45 centimeters)
d. The uprights of the bench shall be constructed to allow adjustment from a minimum of 32.3 inches (82 cm) to a maximum of 39.5 inches (100 cm) from the floor to the bar rest position.
e. The minimum width between the inside of the bar rests shall be 43.2 inches (10.10 meters).
- Lights: A system of lights shall be provided whereby the referees can make known their decisions. Each referee will control a white and a red light, representing a “GOOD Lift” or “BAD/NO LIFT” respectively. The lights must be wired in such a way that they light up together and not separately when activated by the three referees. It is preferable that the lights be arranged horizontally corresponding with the positions of the three Judges.
- In smaller local meets a thumbs up, thumbs down call may be employed by the judges. Or the use of colored cards.
Rules for the Squat
1. A legal squat is performed when the top of the upper thigh at the hip (the “crease” of the hip) passes below the height of the knee. Judges are strictly enforced to note the hip crease must at least JUST pass the knee. If they have doubt they are instructed to turn the lift down as a bad Lift.
2. There will be a SQUAT COMMAND from the Head Judge. There will be no “Up” call from the Head Judge when the lifter is in the bottom of the Squat. No pause at the bottom of the lift is necessary. When the proper weight is loaded, the Lifter will face the front of the platform towards the Head Referee. The Lifter will then take the weight onto their back or shoulders and prepare to lift. The lifter will then unrack the load and take their step back. When they have reached a proper stable stance the head judge will call SQUAT. A Proper stable stance is with the knees locked and the head up. The lifter may not hold the inside 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 inside collar. The Lifter is then free to begin the Squat.
3. Any downward motion made by the Lifter will constitute the Start of the Lift and at that time there will not be any Re-Racks granted to the lifter. It will be a failed attempt.
4. If after lift off the Lifter needs to he can call for a Re-Rack in order to get the bar set in the right position. A Lifter can have as many as Re-Racks as he/she needs as long as the lift is started prior to the 2 minute rule clock.
5. The squatter should descend until they break parallel as indicated in rule #1 and then return immediately to the beginning stance, standing completely erect with the knees locked. There should be no bend to the knees.
6. The assent of the squat must always move up. The lift can stall in space for an unlimited amount of time, but any slight downward motion will be a failed attempt “BAD LIFT” and the spotters will be instructed to take the bar
7. Once the squat is completed the lifter must wait for the Head Judge to give the “Rack” command before returning the bar to the rack.
8. After the head judge gives the “Rack” command the spotters may help the lifter in returning the weight to the rack.
Causes for Disqualification of a Squat
1. Failure to start the Lift from and Erect and Stable (Lifter in Control of the weight) Position.
2. Double bouncing or more than one recovery attempt at the bottom of the lift.
3. Failure to assume an upright position with knees locked at the commencement and completion of the lift.
4. Movement of the feet laterally, backward or forward that would constitute a step any time during the attempt. This includes resetting of the feet after the “SQUAT ” Command has been called.
5. Failure to squat to sufficient depth so as to bend the knees and lower the body until the surface of the leg at the hip crease is lower than the top of the knee.
6. Contact with the bar by the spotters after the “SQUAT” has been began but prior to the Head Referee telling the spotters to take the bar.
7. Failure to make a bona fide attempt to return the bar to the racks after the “RACK” command has been given by the head judge.
10. Any intentional dropping or dumping of the bar.
11. Intentional Dropping/Dumping of the Bar and intentional Running out from under the Bar will result in the Lifter being terminated from the contest and not ever being allowed to Squat in another USSF event.
12. *** VIDEO FOR RECORD PURPOSES. A VIDEO FOR RECORD PURPOSES MUST BE SHOT FROM KNEE HEIGHT SIDE OR ¾ FROM FRONT VIEW CLEARLY SHOWING THE DEPTH OF THE SQUAT. IT IS UP TO THE LIFTER ATTEMPTING THE RECORD TO GET SOMEONE TO VIDEO FOR THEM IF THE MEET DIRECTOR DOES NOT HAVE VIDEO PERSONNEL IN PLACE.***
Rules for the Bench Press
1. All lifters must wear a wrestling singlet during the bench press. Long or baggy pants of any type are not allowed. Wrestling singlets may not be excessively large, allowing a bunching of material under the lifters posterior during the lift.
2. There is no restriction to the position of a lifters head during the completion of the bench press. A lifter may complete the lift with a head up or head down position.
3. A lifter may bench with the feet in a tip toe or flat footed position. The foot cannot lose contact with the floor; however the elevated portion of the foot can move or twist, but not move so much as to step. Once the “PRESS” command is given, the foot cannot slide from its position, the heel may move up and down but the foot must stay stationary in its contact to the floor. At no time shall any part of the foot come in contact with any part of the bench during completion of the lift.
4. The lifters buttocks must remain in contact with the bench at all times during completion of the lift.
5. A “start” command is not given. A lifter may immediately begin the descent of the bar upon receiving the handout, at arms length, or after taking the weight out of the rack.
6. The bar must pause motionless on the chest and the lifter must wait for the Head Judge to give the “PRESS” command before beginning moving the bar upward towards the LOCKED OUT position.
7. Once lifter has received the “PRESS” command, the bar can only move upward. A lifter may not allow the bar to sink any deeper into the chest prior to beginning the bars upward motion after receiving the “PRESS” command.
8. Once the bar has started upward motion, it may pause, but if it moves downward in any way the lift will be called “BAD/NO LIFT” and the Head Judge will instruct the spotters to take the bar.
9. The bar can travel slightly uneven on the way up (not excessively uneven) but both sides must be locked out at the top of the lift at the same time.
10. The lifter must remain in the LOCKED OUT position at the top of the lift until the Head Judge gives the “RACK” command.
11. If any spotter touches the bar for any reason during the lift before the Head Judge gives “RACK” command the lift will be determined ”NO LIFT”.
12. Once the lifter has received the “RACK” command, the Spotters may help the lifter get the bar back into the rack.
13. A lifter’s HAND OUT person, may remain on the bench step to act as an additional spotter in the interest of the safety of the lifter, but may be instructed to step back or to the side to allow the Head Judge to see the lifter. If there is any doubt to positioning of the HAND OUT person, the Head Judge should be questioned prior to the lifter taking position to begin the lift.
14. NO ONE is allowed on the platform or in the immediate lifting area, other than Judges, Spotters, Hand Out person, Loaders, Meet Officials, and the Lifter after the lifter takes position to begin the lift.
15. Hand positioning. Hands may be no wider than a part of the palm touching the rings on the bar. Any wider than that will be deemed a bad lift. The hands may be placed anywhere inside the rings and not touch them
16. *** VIDEO FOR RECORD PURPOSES. A VIDEO FOR RECORD PURPOSES MUST BE TAKEN WITH THE WHOLE OF THE LIFTER IN CLEAR VIEW AND BOTH HANDS ON THE BAR VISIBLE. IT IS UP TO THE LIFTER ATTEMPTING THE RECORD TO GET SOMEONE TO VIDEO FOR THEM IF THE MEET DIRECTOR DOES NOT HAVE VIDEO PERSONNEL IN PLACE ***
Causes for Disqualification of a Bench Press
1. Failure to observe the Head Referee’s signals at the commencement or completion of the lift.
2. Any lateral movement of the hands on the bar between the Head Referee’s “Press” and “Rack” signals
3. Excessive movement or change of contact of the feet during completion of the lift.
4. Failure to maintain the buttocks in contact with the bench at any point during the commencement of the lift.
5. Bouncing the bar off the chest.
6. Allowing the bar to sink into the chest after receiving the Head Referee’s signal to “PRESS”
7. Pronounced uneven extension of the arms during or at the completion of the lift.
8. Any downward motion of the bar during the completion of the lift after receiving the “PRESS” command from the Head Referee.
9. Contact with the bar by the spotters between the Head Referee’s “Press” and “Rack” commands.
10. Any contact of the lifter’s shoes with the bench or its supports at any time during completion of the lift.
11. Deliberate contact between the bar and the bar rest uprights during the lift to assist with the completion of the lift
12. Illegal wide grip on the bar.
Rules for the Deadlift
1. The bar must move upwards in one continuous motion.
2. Gloves or lifting straps may not be worn. Wrist wraps may be worn, but they may not touch the bar during the lift.
3. A hook grip or “hooking” is permitted during the deadlift. Hooking is covering the last joint of the thumb with the other fingers of the same hand while gripping the bar.
4. “Hitching” or jerking the bar up the thighs is not allowed. Any downward motion of the bar is a BAD LIFT
5. The lifters feet must remain stationary throughout the lift.
6. The intentional release of the bar from above the knees may be interpreted as equipment abuse and could result in immediate ejection from the meet
7. The Lifter may begin the lift after assuming their position facing the front of the platform with the bar on the platform in front of them upon hearing the “BAR READY” command and the Head Judge giving the “LIFT” signal by raising their hand.
8. Any rising of the bar or any deliberate attempt to do so will count as an attempt.
9. Judges look for the lifter to be standing completely erect, shoulders back, chest out, and knees locked but not hyper-extended at completion of the lift.
10. The lifter may not lower the weight at the completion of the lift until the Head Judge gives the “DOWN” command by lowering their hand.
11. The bar must remain in the lifters control during the descent. Any dropping or throwing the bar down will result in a “BAD/NO LIFT” call.
12. NO RAMPING or intentional rebending of the knee to gain a leverage advantage on the bar is allowed. Ramping will result in a BAD LIFT call
13. A lifter must wear socks that cover the shins but do not go above the patella tendon insertion.
. 14. *** VIDEO FOR RECORD PURPOSES. A VIDEO FOR RECORD PURPOSES WITH THE WHOLE OF THE LIFTER IN CLEAR VIEW, SHOT FROM A ¾ FRONT VIEW MUST BE TAKEN AND SUBMITTED. IT IS UP TO THE LIFTER ATTEMPTING THE RECORD TO GET SOMEONE TO VIDEO FOR THEM IF THE MEET DIRECTOR DOES NOT HAVE VIDEO PERSONNEL IN PLACE***
Causes of Disqualification of a Deadlift
1. Any downward motion of the bar before it reaches the final position.
2. Failure to stand fully erect with the knees locked at the completion of the lift.
3. “Hitching” or “Ramping / Supporting” the bar by allowing it to rest on the thighs during the performance of the lift. “Supporting” is defined as a body position adopted by the lifter that could not be maintained without the counterbalance of the weight being lifted.
4. Movement of the feet laterally, backward or forward that would constitute a step at any point during completion of the lift.
5. Lowering the bar before receiving the Head Referee’s “DOWN” signal.
6. “Dropping” the bar. ”Dropping” is defined as allowing the bar to return to the platform without maintaining contact and control of the bar with both hands until it clearly passes the knee.