WHAT IS POWERLIFTING?

Squat

 

The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter's shoulders. At the referee's "Squat" command the lift begins. The lifter bends his knees and lowers him into a squatting position with the hips slightly below parallel position. The lifter returns to an erect position. At the referees "Rack" command the bar is returned to the rack and the lift is completed.

Bench Press

With his or her back resting on the bench, the lifter takes the loaded bar at arm's length.  Once the lifter has demonstrated full lockout to the judges (and after the lift off person has left the platform), the lifter lowers the bar to the chest. On the chest the bar must be hold motionless until the referee give the "press" signal. The lifter pushes the weight up until the arms are straight and the elbows locked. Then the referee will call "rack" and the lift is completed as the weight is returned to the rack. 

Deadlift

In the deadlift, the lifter grasps the loaded bar which is resting on the platform floor. The lifter pulls the weights off the floor and assumes a standing erect position. The knees must be locked and shoulders back with the weight held in the lifters’ grip. At the referees command the bar will be returned to the floor under the control of the lifter.

Strict Curl

After removing the bar from the racks, the lifter must move backwards to the wall. The lifter shall have their shoulders and buttocks firmly against a wall during the lift with knees locked. After the referee's "Curl" command, the lifter must bring the bar up to the fully curled position, once the bar is motionless, the referee will give the verbal command "down". Then the referee will call "rack" and the lift is competed as the weight is returned to the rack.

Military Press (Canada Only)

 

This lift starts from a standing position with the bar in the Squat hooks.  The lifter unracks the bar and takes a step back, with the bar being held up by the hands no more than a bar width above the collarbones.  Once the lifter is standing erect, with knees locked, they will be given the "Press" command.  With no motion in the body, the lifter will press the weight overhead until the elbows are locked and the body is stationary.  The lifter will then receive the "Down" command, and will proceed to lower the bar under control back to the starting position.  The lifter will then be given the "Rack" command, and may return the bar to the hooks.