- Position the bar horizontally across the shoulders with a firm grip.
- Spotter assistance for removing the bar from racks is optional.
- Move backward to establish a motionless starting position, standing upright with locked knees, and await the judge’s signal.
- Bend the knees and lower the body until the top of the thighs at the hip joint is below the top of the knees.
- Return to a fully upright position with locked knees.
- Double bouncing or downward movement during ascent.
- Failure to achieve a fully upright position at the start or finish.
- Failure to lower hips to the required depth.
- Stepping or lateral foot movement.
- Dropping or dumping the bar after the lift.
- Lie on your back with head, shoulders, and buttocks on the bench; feet flat on the floor.
- Use a "thumbs-around" grip on the bar.
- Spotter assistance for removing the bar from racks is optional.
- Maintain a motionless position with locked elbows and await the judge’s signal.
- Lower the bar to touch the chest, then press it back to arm’s length with locked elbows.
- Lifting of the head, shoulders, or buttocks off the bench.
- Any contact between the lifter’s feet and the bench or its supports.
- Lifting feet off the floor; feet must remain flat.
- Sinking the bar into the chest or abdomen.
- Failure to touch the bar to the chest. ● Failure to lock elbows at the finish.
- Contact with the bench frame.
- Perform either a conventional or sumo deadlift.
- Grip the bar with both hands in any style and lift until standing erect with locked knees and shoulders back.
- Downward movement of the bar before completion.
- Failure to stand fully upright with locked knees.
- Supporting the bar on the thighs during the lift.
- Stepping or lateral foot movement.
- Dropping the bar without control.
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