Process

• Arrive on time (times will be provided)
• Official weigh-in is the day of the meet
• Choose a male or female official to weigh you (wear what you like)
• You will be given a card on which to write your 1st attempt weights
• Give your lifter card to the official at the scorekeeping table
• After all the weigh-ins are done, find your name in the schedule
• You get 3 attempts for each lift, meaning you're doing 9 big lifts throughout the day
• Write in your next attempt weight at the table immediately after your 1st and 2nd attempts
• The center judge will give commands for each lift, described below
• WAIT FOR ALL COMMANDS - if you jump the gun, you'll lose your lift
• Lifts are assessed by 3 judges, who will each white or red light your lift
• 2-3 white lights: good lift!
• 2-3 red lights: you can retry the weight if attempts remain
• You may quickly ask why you got a red light, but all judgments are final

Clothing & Equipment

• Wrist wraps are allowed
• Knee sleeves are allowed
• Powerlifting or weightlifting belts are allowed
• Singlet is optional, regular workout clothes are OK
• Normal training leggings are OK
• Tank tops are OK
• Wear whatever bra/underwear you like
• NO knee wraps
• NO straps
• NO squat suits
• NO bench shirts
• NO compression gear

Squat

• Command to set up: "bar is loaded"
• Unrack, stand up straight with knees locked, and make eye contact with center judge
• Thumbs can be wrapped over or under the bar, but must be in contact with the bar
• Command to initiate the lift: "squat"
• Depth judgment: hip crease must be parallel or lower than top of knee
• Bar cannot go back down at any point after you've started standing up
• Arms cannot make contact with the legs in a way that assists the lift (e.g., resting elbows on thighs)
• Feet must stay planted between the "squat" and "rack" commands
• Do not dump the bar. Spotters will help re-rack if the bar starts traveling back down.
• When finished, stand straight, feet still planted, and wait for the rack command
• Command to re-rack: "rack"

Bench

• Command to set up: "bar is loaded"
• Tell the spotter whether/how you would like a lift off
• Head, shoulders and butt must all maintain contact with the bench
• Full foot (including heels) must stay solidly on the ground
• Thumbs must be wrapped around the bar
• Judge will ensure the bar is stable and still with your arms extended
• Command to start the lift: "start"
• Lower the bar to make contact with your body, but not sink into it
• Bar cannot touch your belt if you're wearing one
• Judge will wait for the bar to be stable and still at the bottom
• Command to finish the lift: "press"
• Bar cannot sink any lower or travel back down after the press command
• Elbows must be locked at the top
• When finished, wait for the final command
• Command to re-rack: "rack"

Deadlift

• Command to set up: "bar is loaded"
• You may lift conventional or sumo, interchangeably
• There is no start command - lift as soon as you're ready
• Bar cannot travel back down at any point once upward motion has started
• Bar weight cannot be supported by or rested on the thighs
• Feet must stay planted through upward part of lift (rocking is ok)
• At the top of the lift, knees and hips must be straight and locked
• At the top of the lift, you must be fully standing up straight and still
• Command to set the bar down: "down"
• Bar must remain in your hands the whole lift - ride it down, but do not drop it

General

• This is an all-levels event, so cheer extra hard for the beginners!
• Anyone behaving abusively, destructively or otherwise unpowerlifterly will be asked to leave
• Spectators welcome
• Judge decisions are final
• You will be given your official meet numbers at the end, along with your DOTS score