POWER LIFTING TEST DAY

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SCHEDULE

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• 7:00 – 7:50

  • Registration & acquisition of the athlete card

  • Weigh-in

• 7:50 – 8:00 Athlete briefing and standards

• 8:00 – 8:15 General Warm-up

• 8:15 – 8:30 Athlete Individual Warm-up

• 8:30 – 9:30 BENCH PRESS Test

• 9:30 – 10:30 BACK SQUAT Test

• 10:30 – 12:00 DEADLIFT Test

• 12:00 – 12:30 Awarding

STANDARDS

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A.      Bench Press

a.Setup & Position

• Feet Placement

  • Feet must be flat on the floor, entire sole in contact.

  • No moving, raising, or sliding feet once the lift begins.

• Head, Shoulders, and Buttocks

  • Must remain in contact with the bench surface throughout the lift.

  • Head-off or butt-lift = no lift.

• Grip

  • Hands must grip the bar with thumbs wrapped around the bar.

  • Maximum legal grip width: 81 cm between index fingers.

  • No thumbless (suicide) grip allowed.

b. Execution & Commands: The lift is performed under three referee commands:

• “Start” Command

  • Given once the lifter has the bar under control at arm’s length.

  • Lifter must wait for the command before lowering.

• “Press” Command

  • After the bar is lowered to the chest and held motionless, the referee signals “Press”.

  • Lifter must then press the bar upward.

• “Rack” Command

  • When the bar is fully extended and under control, the referee gives “Rack”.

  • Only then can the lifter return the bar to the rack.

c. Causes for No Lift

• Failing to obey any command (Start, Press, Rack).

• Any downward movement of the bar after the press command.

• Bar not lowered to the chest (i.e., soft touch or belly bounce).

• Heaving, bouncing, or sinking the bar into the chest.

• Buttocks, shoulders, or head leaving the bench during the lift.

• Raising feet or losing foot contact with the floor.

• Uneven lockout or failure to fully extend both arms.

• Allowing the bar to move excessively side to side.

• Spotters touching the bar before the rack command (except for safety).

B. Back Squat

a. Setup and Position

• Bar Placement

  • The bar must be held horizontally across the shoulders, either high-bar or low-bar.

  • Hands and fingers must grip the bar

• Feet Position

  • Lifter must face the front of the rack.

  • Feet must be flat on the floor and remain in position until the completion of the lift.

• Unrack

  • After the referee’s “Squat” command, the lifter may begin the descent.

  • No downward movement of the bar is allowed before the squat begins.

b. Depth Standard

• The top surface of the lifter’s hip joint must descend below the top of the knee joint. In short, butt must be below the knee or “squat below parallel”.

• This is the single most enforced rule — anything higher = “no lift.”

c. Execution & Commands - The lift is performed with two referee commands:

• “Squat” Command

  • Given that the lifter is motionless with knees and hips locked, standing upright.

  • Only then may the lifter begin the descent.

• “Rack” Command

  • Given after the lifter has returned to a fully upright, locked position.

  • Lifter must wait for the command before re-racking the bar.

d. Causes for No Lift

• Failure to observe either command (Squat or Rack).

• Not reaching the required depth (hip crease below knee).

• Any downward movement of the bar during the upward phase.

• Stepping, moving feet, or lifting heels/toes off the floor after “Squat” command.

• Bailing the bar after the “squat” command

• Support from spotters before completion of the lift.

• Failing to stand fully upright with knees and hips locked at the beginning and end.

C. Deadlift

a. Setup & Position

• Bar Grip

  • The lift begins when the bar is grasped with both hands and lifted until the lifter is fully erect.

  • Mixed grip, hook grip, or double overhand are all allowed.

  • Straps are not allowed.

• ii. Starting Position

  • Lifter may face any direction, but must pull the bar upward in one continuous motion.

  • 2. Feet must remain flat on the ground.

  • 3. No Sumo Deadlift

b. Execution

• The bar must be lifted without downward movement until the lifter is standing upright.

• At the completion of the lift:

  • Knees must be locked.

  • Shoulders must be back (not rounded forward).

  • Hips fully extended.

c. Commands

• “Down”

  • Given when the lifter is fully erect with the bar motionless.

  • After the command, the lifter must return the bar to the platform under control, with both hands on the bar.

  • Dropping or slamming the bar = no lift.

d. Causes for No Lift

• Any downward movement of the bar during the upward pull.

• Failure to stand erect with knees and hips locked.

• Failure to pull shoulders back at the top.

• Hitching or ramping (resting the bar on thighs and re-pulling).

• Stepping or moving the feet during the lift.

• Lowering the bar before the “Down” command.

• Dropping the bar instead of lowering it under control.

CATEGORIES

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There will be only 2 categories, Men and Women. These categories will be organized according to weight classes. However, due to the limited number of participants and the inability to fill all prescribed IPF weight classes, we will structure the competition based on the average median weight of the participants on the day of the event.

A. Men’s Weight Classes

For example, if the weight range is between 70–100 kg and the average median weight is 85 kg, the classes will be divided as follows:

• Under 85kg class

• Over 85kg class

B. Women’s Weight Classes

For example, if the weight range is between 60–85 kg and the average median weight is 73 kg, the classes will be divided as follows:

• Under 73kg class

• Over 73kg class

C. Winners

If the number of participants allows, each weight class will have three winners:

• First Place

• Second Place

• Third Place

Prizes and bragging rights will be given away that day :)