Bench Press Standards & Commands

You will be given 3 commands from the head judge during the bench press:  START, PRESS, RACK! Failure to comply with any of these commands will result in a no lift. 

START: Once you are set up on the bench a spotter will give you a hand out.  When the barbell has come to a complete stop at the top and the lifters elbows are locked the head judge with give the "start" command.  This will signal to the lifter they can begin the downward motion of the press. 

PRESS:  Once the barbell has come to a complete stop on the chest the judge will give the "press" command.  The lifter can then begin the upward motion of the bench press. 

RACK:  Once the barbell comes to a stop at the top of the press and the elbows are locked out, the judge will give the rack command.  The lifter can then return the barbell to the rack. 

In addition to these commands here are a few more standards to note:

  • The lifters butt must stay in contact with the bench the entire time.

  • If the lifter wears wrist wraps they must not come in contact with the barbell at any time.

  • The barbell must maintain an upward motion after receiving the press command until it’s locked out. 

  • Please wear more fitted apparel that allows the judges to note contact with the bench. 

Please listen and review the video!  Still have questions? Send us a message! We’re happy to help!


Deadlift Standards and Commands

The lifter will approach the bar and lift the barbell.  Hips and knees must come to full extension for a complete lock out.  Once the lockout has been maintained the head judge with give a "down" command as well as motion with their arm motioning that the lifter and lower the barbell. 

The barbell must maintain an upward movement during the lift and the barbell must be lowered in a controlled manner. 

The lifter can not drop or let go of the bar at any point during the lift.  If the barbell slips out of the lifters hands or is dropped from any height, it will result in a no lift. 

Additional rules: 

  • Ramping or hitching is not allowed.  Ramping means that you support the bar with your thighs on the way to lockout.  Hitching is similar to ramping. When the bar gets stuck, the lifter rebends their knees, and then re-straightens them in order to nudge the bar up along the thigh. They keep repeating this process over and over until the bar is locked out. 

  • Shuffling the feet once the bar has been lifted will result in a no lift.

  • If the lifter wants to wear wrist support, it can not touch the barbell at any point during the lift. 

  • If the lifter prefers to wear shorts, long socks must be worn. 

  • Lifters are allowed to wear slippers or deadlift barefoot.

If you have any additional questions please feel free to ask!!!