Referee's word is final.

Respect and listen to the commands. (Say about commands are for those that don't know)

Swearing or unsportsmanlike behaviour - promptly asked to leave the gym - set a positive example.

If you need help, just ask!

Warm up room

Strictly 1 x handler per athlete - strictly only competitors & handlers permitted in warm up area

Share the equipment

Encourage experienced athletes to help novices to warm up

Platform

Do not enter platform unless its your lift

Enter platform from LS leave on the LS

You have 60s to complete lift - not adhered to - missed lift

You have 60s to give your next attempt to the admin team.

Max effort.

In PL, ⅔ and 3/3 white lights indicates a good lift

You can reattempt or increase attempt weight if you miss a lift

In PL, dots will determine the winner of each weight class

Powerlifting

Below are the commands for each lift in the powerlifting discipline.

Bench press

1. START

Lifters must unrack the bar and hold it motionless above the chest.

Referee will then give the ‘start’ command

2. PRESS

Lifters must lower the bar to the chest and hold it motionless.

Referee will then give ‘press’ command

3.RACK

Lifters must press the bar until arms are fully extended and elbows are locked out.

Referee will then give ‘rack’ command

Bench press rules 101

Lifters must keep head, shoulders and glutes in contact with the bench throughout the bench press.

Lifters must ensure feet stay fully in contact with the floor.

Lifters must ensure the bar does not move downward during the press phase.

Lifters must wait for the rack command before re-racking the barbell.

Deadlift

DOWN

Lifters must lift the bar to a fully erect position (knees extended, shoulders retracted)

Referee will then issue a ‘down’ command to allow the lifter to return the bar to the floor with control.

Deadlift Rules

Lifters must lift the bar in one continuous motion from the floor to a fully erect position without resting and or ramping / hitching bar on quads. ,

Lifter must return the barbell to the floor with control. Do not drop the barbell.

Lifters must wait for the ‘down’ command before returning the weight to the floor.

STRONGMAN/ STRONGWOMAN COMMANDS

LOG / CLEAN & PRESS

DOWN

Once the lifter has cleaned the log / bar and pressed the log / bar fully overhead with arms fully extended and elbows locked out, the referee will give the ‘down command.

Deadlift

DOWN

Once the lifter has lifted the barbell to a fully erect position (knees extended and shoulders retracted), the referee will give the ‘down’ command.

In Strongman, the largest total will determine the winner of each weight class.

COMMANDS

LOG / CLEAN & PRESS

DOWN

Once the lifter has cleaned the log / bar and pressed the log / bar fully overhead with arms fully extended and elbows locked out, the referee will give the ‘down command.

Deadlift

DOWN

Once the lifter has lifted the barbell to a fully erect position (knees extended and shoulders retracted), the referee will give the ‘down’ command.

Powerlifting: only wrist straps and belt are allowed, a singlet is not necessary.

Strongman/Strongwoman: Suits allowed, all straps allowed.