Squat
1. The Lifter shall assume an upright position with the top of the bar not more than 3 cm below the top of the anterior deltoids. The bar shall be held horizontally across the shoulders with the hands and fingers gripping the bar and
the feet flat on the platform with the knees locked. (See diagram 1)

2. After removing the bar from the racks, the lifter must move backwards to establish his position. The litter shall wait in this position for the Chief Referee's signal. The signal shall be given as soon as the lifter is motionless and the bar properly positioned. If mechanical racks that withdraw are used, the lifter must remove the barbell from the racks before they are withdrawn and wait motionless for the Chief Referee's signal. The Chief Referee's signal shall consist of a downward movement of the arm and the audible command "squat.

3. 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 than the top of the knees, (See diagrams 2,3 and 4)

A: Top of the knee
B. Top surface of the legs at the hip joint
Diagram 4 shows a Lifter just below parallel. Point "B", the top surface of the leg at the hip joint below point "A", the top of knees. A good lift.

4. The lifter must recover at will without double bouncing or any downward movement to an upright position with the
knees locked. When the lifter is motionless, the Chief Referee will give the signal to replace the bar.

5. The signal to replace the bar will consist of a backward motion of the hand and the audible command "rack."

7. The lifter shall not hold the collars, 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 collars.

8. Not more than' five and not less than two spotter/loaders shall be on the platform at any time.

9. The lifter may enlist the help of the' spotter/loaders in removing the bar from the racks; however, once the bar has cleared the racks, the spotter/loaders shall not assist the lifter further with regard to proper positioning, foot placement, bar positioning etc.

10. The Lifter may, at the Chief 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 spotter loaders.

Causes for Disqualification of a Squat
1. Failure to observe the Chief Referees signals at the commencement or completion of a lifter.

3. Failure to assume an upright position with the knees locked at the commencement and completion of the lift.

4. Any shuffling of the feet laterally, backwards or forwards, during the performance of the lift.

5. Failure to bend the knees and lower the body until the top surface of the legs at the hip joint are lower than the top of the knees. (See diagrams 2,3 and 4)

6. Changing the position of the bar across the shoulders after the commencement of the lift.

Bench Press

1. The head of the bench must be placed on the platform facing the Chief Referee,

2. The lifter must lie on his back with head, shoulders and buttocks in contact with the flat bench surface. His shoes must be flat on the floor. This position shall be maintained throughout the attempt.

3. If the lifter's costume and the bench surface are not of a sufficient color contrast to enable the referees to detect possible raising movement at the points of contact, then the bench surface may be covered accordingly.

4. To achieve firm footing the lifter may use flat surfaced plates or blocks not exceeding 30 cm in height, to build up the surface of the platform. Whichever method is chosen, the entire foot must be flat on the surface. If blocks are used, they shall not exceed 45 cm x 45 cm.

5. Not more than five and not less than two spotter/loaders shall be in attendance. The litter may enlist the help of the spotter/loaders in removing the bar from the racks. The lift off must be to arms length and not down to the chest.

6. The spacing of the hands shall not exceed 81 cm measured between the forefingers.

7. After receiving the bar at arms length, the litter shall lower the bar to his chest and await the Chief Referee's signal.

8. The signal shall be a clap of the hands or the command to press when the bar is motionless on the chest. As an alternative to clapping the Chief Referee may use a clapping device subject to the approval of the Jury.

9. After the signal to commence the lift has been given, the bar is pressed upwards to straight arms length and held motionless until the audible command "rack" is given.

Causes for Disqualification of a Bench Press

1. Failure to observe the Chief Referee's signals at the commencement 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, buttocks or feet from their original points of contact with the bench or the floor, or lateral movement of the hands on the bar.

4. Allowing the bar to sink into the chest after receiving the Chief Referee's signal.

7. Contact with the bar by spotter/loaders between the Chief Referee's signals, at the Chief Referees discretion.

9. Deliberate contact between the bar and the bar rest supports during the lift in order to make the press easier.

Dead Lift

1. The bar must be laid horizontally in front of the litter's feet, gripped with an optional grip in both hands, and lifted without any downward movement until the litter is standing erect.

3. On completion of the lift, the knees shall be locked in a straight position and the shoulders square or back.

4. The Chief Referee's signal shall consist of a downward movement of the hand 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.

5. Any raising of the bar or any deliberate attempt to do so will count as an attempt.

The correct finish position in the dead lift is shown at 2 above. The lifter must be standing erect with the shoulders back and the knees locked

Causes for Disqualification of a Dead Lift

1. Any downward movement of the bar before it reaches the final position.

5. Stepping backward or forward although lateral movement of the sole or rocking feet between ball and heel is permitted.

7. Allowing the bar to return to the platform without maintaining control with both hands.

WEIGHING IN

1. Weighing in of the competitors must take place no earlier than twenty four hours before the start of the competition for a particular category. All lifters in the category must attend the weigh-in, which will be carried out in the presence of three appointed referees for that category.

2. The weigh-in period will last one and a half hours or until completed. The early weigh-in shall be held at the times the meet director establishes.

3. The weigh-in for each competitor will be carried out in a locked room with only the competitor, his coach or manager and the three referees present. The lifter's agreed body weight must not be made public until all the lifters competing in the particular category have been weighed in.

4. Lifters may be weighed nude. In competitions in which women are competitors, the weigh-in procedure may be altered to ensure that lifters are weighed by officials of their own sex. Additional female officials may be appointed for this purpose.

5. If not previously carried out, the inspection of costume and personal equipment will take place during the weigh in period. However, the litters must be weighed-in the priority of the previously determined order of lifters. The equipment will only be checked after all lifters have made their first visit to the scales. The technical officials or the appointed referees will be responsible for inspecting, measuring and recording on the inspection form, details of all items listed under "Costume and Personal Equipment. -

6. Lots will be drawn to establish the order of the weigh-in. In competitions with large numbers of litters in each category, the drawing of lots and referees' inspection of costume and personal equipment, may commence one hour before the start of the weigh-in The lots drawn also establish the order of lifting throughout the competition when lifters require the same weights for their attempts.

7. Each lifter may only be weighed once Only those whose body weight is heavier or lighter than the category limits of the category entered are allowed to return to the scales. They must return to the scales and make weight within the limits of the hour and a half allowed for the weigh-in, otherwise they will be eliminated from the competition for that body weight category. A lifter can only be re-weighed after all litters in the same body weight category have been called to the scales. Lifters trying to make weight may be re-weighed as often as time and orderly progression by lots allows. A lifter may only be weighed outside the time limit of one and a halt hours if he presents himself within the time limit, but due to the number of lifters trying to make weight, he is denied the opportunity of mounting the scales. He may then be allowed one re-weigh at the discretion of the referees.

8. A lifter shall be nominated in his normal body weight category. However, each lifter will have the option of changing categories up or down from that in which he was originally nominated on the final team nomination form. It the lifter wishes to exercise this option, he must present himself to the Chief Referee at the weigh-in room ten minutes before the commencement of the weigh-in for his final choice of body weight category. If he wishes to move up, the lifter must also report to the chief referee of his originally nominated lower category, ten minutes before the commencement of the weigh-in for that category in order to be excused. If the lifter's new body weight category is to be split into alternating groups because of the number of competitors, then unless he can produce irrefutable evidence of a total made in that new category during the preceding twelve months at a national or international level, he will automatically be placed in the first group to lift.

Example (a) A lifter nominated at 90 kg wishes to lift at 82.5 kg. He must present himself to the Chief Referee of the 82.5 kg category ten minutes before the commencement of the weigh-in for that category

Example (b) A lifter nominated at 90 kg wishes to lift at 100 kg. He must report to the Chief Referee of the 90 kg category before the weigh-in commences and state that he wishes to move up into the mo kg category and therefore does not wish to weigh-in. He must then also present himself to the Chief Referee of the 100 kg category ten minutes before the commencement of the weigh-in for that category. It is the responsibility of the lifter to know the body weight category for which he was originally nominated. A claim that an error had been made on the final nomination form will not accepted.

9. At tournaments. galas, festivals or friendly internationals, the weigh-in may. by mutual consent, take place earlier than two hours before the start of the competition. However, if a lifter declares his/her intention to attempt a world record. he/she must re-weigh two hours before the start of the competition

10 It two lifters register the same body weight at the weigh in and eventually achieve the same total at the end of the competition, they will be re-weighed and the lighter person will take precedence over the heavier person. However, they still weigh the same after re-weighing, they will then share the placing, and each receive an award In such circumstances should two lifters be in first place, then the next litter shall be placed third and so forth.

11 Lifters should, it required, check squat and bench press rack heights and toot blocks prior to the start of the competition. The best time is during check in.