Push-Pull Lifting

Rules of Performance

Why?

Just like USA Powerlifting, ANCHOR, seeks to provide a fair platform for competition, and requires all who compete on our platform, do so with sportsmanship, honor, and respect. All lifting participants are to abide by the policies, rules and regulations.

BENCH PRESS

BENCH PRESS REQUIREMENTS (per USAPL rules and regulations)

  • The bench shall be placed on the platform with the head facing the front or angled up to 45 degrees.

  • The lifter must lie on his back with head, shoulders and butt in contact with the bench surface.

  • The feet must be flat on the floor (as flat as the shape of the shoe or foot will allow). To achieve firm footing the lifter may use flat surfaced plates, or blocks not exceeding 30cm in total height. 

  • Hands and fingers must grip the bar positioned in the rack stands with a “thumbs around” grip. This position shall be maintained throughout the lift.

  • Foot movement is permissible but must remain flat on the platform. To achieve firm footing the lifter may use flat surfaced plates, or blocks not exceeding 30cm in total height. 

  • Hair of the athlete must not hide the back of the head when lying down on the bench (pony tail is preferred).

  • After correctly positioning themselves, the lifter may enlist the help of the spotter/ loaders in removing the bar from the racks. The lift-off if assisted by the spotter/loaders must be at arms length. 

  • If in the case of some old injury or anatomically the lifter is unable to grip the bar equally with both hands he must inform the referees prior to lift-off for each attempt and if necessary the bar will be marked accordingly.

  • The use of the reverse grip is forbidden.

  • After removing the bar from the racks, with or without the help of the spotters/loaders, the lifter shall wait with [elbows locked into the starting position] for the Chief Referee’s signal.

  • The signal shall be given as soon as the lifter is motionless and the bar properly positioned. For reasons of safety the lifter will be requested to “Replace” the bar, together with a backward movement of the arm, if after a period of five seconds he is not in the correct position to begin the lift.

  • The Chief Referee will then convey the reason why the signal was not given.

  • The signal to begin the attempt shall consist of a downward movement of the arm together with the audible command “Start”.

  • After receiving the signal, the lifter must lower the bar to the chest or abdominal area (the bar shall not touch the belt), hold it motionless on the chest, after which the Chief referee will signal the audible command “Press” accompanied by an upward movement of the arm.

  • The lifter must then return the bar to straight arms length elbows locked.

  • When held motionless in this position the audible command “Rack” shall be given together with a backward motion of the arm. If the bar is lowered to the belt or does not touch the chest or abdominal area, the Chief Referee’s command is “Rack.”

Causes for Disqualification in the Bench Press (per USAPL rules and regulations)

  1. Failure to observe the Chief Referee’s signals at the commencement, during 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, or buttocks, from the bench, or lateral movement of hands on the bar).

  3. Heaving or sinking the bar into the chest or abdominal area after it is motionless in such a way as to make the lift easier.

  4. Any downward movement of the whole of the bar in the course of being pressed out.

  5. Bar is not lowered to the chest (i.e., not reaching the chest or abdominal area, or the bar is touching the belt). 

  6. Failure to press the bar to [arms length with elbows locked into the finished position] at the completion of the lift.

  7. Contact with the bar or the lifter by the spotters/loaders between the Chief Referee’s signals in order to make the lift easier.

  8. Any contact of the lifter’s feet with the bench or its supports.

  9. Deliberate contact between the bar and the bar rests support.

DEAD LIFT

DEAD LIFT REQUIREMENTS (per USAPL rules and regulations)

  • The lifter shall face the front of the platform with the bar laid horizontally in front of the lifters feet, gripped with an optional grip in both hands and lifted until the lifter is standing erect.

  • On completion of the lift the knees shall be locked in a straight position and the shoulders back.

  • The Chief Referee’s signal shall consist of a downward movement of the arm 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.

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

  • Once the attempt has begun no downward movement is allowed until the lifter reaches the erect position with the knees locked.

  • Any downward movement of the bar before it reaches the final position. 2. Failure to stand erect with the shouldersback. 3. Failure to lock the knees straight at the completion of the lift. 4. Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thigh but is not supported this is not reason for disqualification. The lifter should benefit in all decisions of doubt made by the referee. 5. Stepping backward or forward or moving the feet laterally. Rocking of the feet between ball and heel is permitted. Foot movement after the command “Down” will not be cause forfailure. 6. Lowering the bar before receiving the Chief Referee’ssignal. 7. Allowing the bar to return to the platform without maintaining control with both hands (i.e., releasing the bar from the palms of thehand). 8. Failureto comply with any of the items outlined under “Rules of Performance”.

Causes for Disqualification in the Dead Lift (per USAPL rules and regulations)

  1. Failure to lock the knees straight at the completion of the lift.

  2. Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thigh but is not supported this is not reason for disqualification.

  3. Stepping backward or forward or moving the feet laterally.

  4. Rocking of the feet between ball and heel is permitted. Foot movement after the command “Down” will not be cause for failure.

  5. Lowering the bar before receiving the Chief Referee’s signal.

  6. Allowing the bar to return to the platform without maintaining control with both hands (i.e., releasing the bar from the palms of the hand).

  • Facebook - Black Circle
  • Instagram - Black Circle

ANCHOR life + fitness

112 S. Broad Street

Kennett Square, PA 

Telephone: 610.444.5433

© 2017, ANCHOR life+fitness