WPLF Rule Book  

WPLF POWERLIFTING RULES

The WPLF and affiliate federations recognize the following lifts: Squat, Bench Press, Deadlift and Total.

Categories Include: Bodyweight, Age, Sex, Raw or equipped divisions .

The WPLF age categories:  

Open: 13+ years. Any age can compete in Open category.

Teenage: 13-15, 16-17, 18-19 

Junior 20-23 

Submaster 35-39 

Master 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90-94+ 

Bodyweight categories

      Men: 97, 105, 114, 123, 132, 148, 165, 181, 198, 220, 242, 275, 308, 308+

  Women: 97, 105, 114, 123, 132, 148, 165, 181, 198, 198+

Competitors are allowed 3 attempts. The competitors best attempt will be counted towards the total. Lifters will be ranked by their total. If a lifter scratches on a lift, they will be put in the category that best suits them. For example: If a lifter fails their three attempts on squat, lifter will be put in a push/pull category. If a lifter fails their attempt for bench press, they will be put in a deadlift only category. If a lifter fails their attempt for deadlift, they will be put in a bench only category If two or more lifters achieve the same total, the lighter lifter ranks above the heavier lifter.

Rounds system: Only the round system will be utilized. Each lifter takes his first attempt in the first round. The lifter takes his second and third attempt in the next rounds even though any of these may have been unsuccessful in the previous rounds. If the bar was misloaded or there is a spotting error from the spotters provided by the meet director, the lifter can take another attempt at the end of the current round.

Lifting order will be determined by weight of the bar. Each lifter must give starting weights for lifts 10 minutes prior to the lift being started.

All squat rack heights should be given prior to warm ups.

Age categories:  Lifters must compete in their own specific age categories or the open division. 

Equipment

Discs must be used in the following range: 100lb, 45, 35, 25, 10, 5, 2½.  

Collars must always be used.

Bench: the bench shall be sturdy for maximum stability and conform to the dimensions specified below:

Length not less than 4 feet and shall be flat and level 

Width between 11.0 to 13 inches and height of 16-19” from floor to top of pad

Personal equipment

1. Suit

Lifter must wear a singlet for all lifts. No exceptions.

General rules: 

A T-shirt may be worn under singlet for squat and bench press. T-shirt doesn’t need to be worn during deadlifts.

Socks can not touch knee wraps or knee sleeves.

Long socks must be worn for deadlifts. Socks must cover shin but can not go over knee.

Biking shorts or spandex can not be worn underneath singlet. 

Belt: a lifter may wear a belt that is 4in width or 1/2in thick.

 Shoes must be worn. Shin guards can be worn for deadlift, however, they must be worn under lifters socks.

Knee wraps can’t exceed 3.5 meter length or 3 inches width.  

Wrist wraps: wrap around style may contain a thumb loop. Thumb loop can be worn during lifts. Wrist wraps can not exceed 3ft, 3in length and 3.3 inches width.

Wraps are only allowed on the wrist or knees. Only one ply commercial wraps are acceptable.

KT tape not allowed.

Elbow Wraps - Elbow wraps can’t be worn during bench press, but can be worn during squats or deadlift.

Lifters shall be briefed at the rules meeting as to what equipment/attire is acceptable. It is the lifters duty to attend this meeting, but also research rules online before attending this meeting. The meet director does not have to check each lifters equipment before competition. If a lifter is unsure, they may check with meet director before the start of competition. If a lifter bleeds, the platform and equipment will be cleaned and disinfected immediately.

The WPLF does not keep an approved gear list. WPLF does not ban any gear companies. 

Only powder is allowed. Powder includes chalk, talc, resin, magnesium carbonate, baby powder, or pool hall block chalk. 

Lifting Suits and Gear:

Standard Divisions: Canvas and denim material lifting suits are not allowed 

Gear Divisions: Canvas material of any thickness is allowed. It must be an individual full length article of cloth fabric. Its construction may consist of multiple plies to any thickness but it must be a singular component. The straps must be worn over the shoulders at all times while performing a competition lift.

Bench shirts: 

Bench shirts can be denim or polyester. All commercial bench shirts are allowed. A tee shirt or undershirt cannot be worn under a bench shirt. Contact meet director for any questions regarding bench shirts.

Soft Gear Division: This is a bench only division. Soft gear bench can not count towards a total for full power or push/pull. All brands are legal as long as they are made by a legitimate manufacturer (for example: Bench Daddy, Slingshot etc). Any number of layers is allowed and arm placement does not matter. When reporting to Open Powerlifting, it will fall under the unlimited category.

Para Division:

Eligibility-(Must have a permanent moderate to severe limitation)

Impaired Muscle Power-Reduced force generated by muscles or muscle groups, such as muscles of one limb or the lower half of the body, as caused, for example, by spinal cord injuries, spina bifida or polio.

Impaired Passive Range of Movement in one or more joints is reduced permanently, for example due to arthrogryposis.

Hypermobility of joints, joint instability, and acute conditions, such as arthritis, are not considered eligible impairments.

Limb Deficiency-Total or partial absence of bones or joints as a consequence of trauma, illness or congenital limb deficiency. If you have a prosthetic limb you MUST weigh in with it on.

Leg Length Difference-Bone shortening in one leg due to congenital deficiency or trauma.

Short Stature-Reduced standing height due to abnormal dimensions of bones of upper and lower limbs or trunk, for example due to achondroplasia or growth hormone dysfunction.

Hypertonia-Abnormal increase in muscle tension and a reduced ability of a muscle to stretch, due to a neurological condition, such as cerebral palsy, brain injury or multiple sclerosis.

Ataxia-Lack of co-ordination of muscle movements due to a neurological condition, such as cerebral palsy, brain injury or multiple sclerosis.

Athetosis-Generally characterised by unbalanced, involuntary movements and a difficulty in maintaining a symmetrical posture, due to a neurological condition, such as cerebral palsy, brain injury or multiple sclerosis.

Severe Hearing and Visual impairement

Any condition that affects intellectual ability (example: Downs Syndrome)

We want to keep our division fair, and its possible you may be removed from this division if we feel you do not qualify to compete. Your limitation should be moderate to severe enough that it affects function and should be noticable. You may be subject to a fitness assessment on meet day to determine if you qualify. We do not require you have a medical note to compete, but in cases whether eligibility may be questioned this can help us determine eligibility.

We ask you please be fair and do NOT take advantage of this division just to receive a record. If this is the case you will be BANNED from competing with the WPLF!

Raw Powerlifting:

The following equipment rules apply to lifting in Raw divisions:

Squat:  Classic Raw allows of knee wraps, Raw consists of 7mm knee sleeves or bare knee. Lifting belt allowed.

Bench Press:  Wrist wraps and belt allowed. Elbow sleeves are not allowed.

Deadlift:  Deadlift socks must be worn! Lifting belt, wrist wraps and knee sleeves are allowed. 

1. Squat

The lifter shall assume an upright position with knees locked and bar steady across the back.

After the bar is removed from the racks the lifter waits in this position for the head referee's signal which is given as soon as the lifter demonstrates control. The signal is a downward movement of the arm and the verbal command "squat". You must attempt your squat AFTER the “squat” command is given, not at the same time or before.

Upon receiving the signal, the lifter must bend the knees and lower the body until the top of the thigh at the hip (not the hip joint), is lower than the top of the knee (not knee cap). Locking and unlocking of the knees after the signal is not defined as a descent, however, the knees must be locked at the start and completion of the lift. Only one descent attempt is allowed.

The lifter must recover from the deepest point without double bouncing or any downward movement (stopping is allowed), to an upright position with the knees locked. When the lifter demonstrates control the referee gives the command to "rack" (replace the bar).                    

The signal to replace the bar is a backward motion of the hand and the verbal command "rack". The lifter must make a bonafide effort to replace the bar. This is defined as a step towards the racks. After this the lifter may receive aid in replacing the bar. An exception to this rule would be if a monolift is being used the lifter obviously wouldn't need to take a step towards the racks. If the lifter drops the weight after making a bonafide effort to replace the bar he will be granted the attempt. However, if the lifter deliberately dumps the bar or walks out from under the bar leaving the spotters holding the bar, the lifter will automatically be disqualified for jeopardizing the safety of those on the platform and may be kicked out of the WPLF without refund!

The lifter shall face the front of the platform. 

Not more than 5 or less than 2 spotters permitted on the platform. 

The lifter is allowed to enlist the aid of the spotters in removing the bar and walking out with the bar. However, when the lifter has established his starting position to perform the lift the spotters may not assist him with regard to holding weight while foot positioning, bar positioning, etc is established. Monolifts are also allowed for the squat. These rules have been established for the lifters safety. 

If the lifter is using meet provided spotters and not his own, and an error is made by a spotter which causes failure of his lift, he will be given an additional attempt. the lifter may request that he be allowed to use his personal spotters rather than meet spotters if he wishes, however, he will not be granted an additional attempt if his own spotters cause him to miss a lift! 

The lifter cannot hold the collars, sleeves, or plates during the performance of the lift. The edge of the hands gripping the bar may come in contact with the inner surface of the collar however. 

Causes for disqualification of a squat:

Failure to observe signals at the commencement and completion of lift 

Double bouncing or more than one recovery attempt at bottom of lift 

Failure to assume an upright position with knees locked at start and finish of the lift 

Failure to obtain proper required depth in performance of the lift 

Changing position of the bar on shoulders after the lift has begun 

Shifting the feet forward, backwards or laterally during the performance of the lifts with the exception of rocking the feet between the ball and heel. 

Contact with the bar by spotters during the lift except during a safety issue or accidental contact if the referees feel it did not make the lift easier. 

Contact of the elbows or upper arms with the legs 

Failure to make a bona fide effort to return the bar to the racks Intentionally dropping/dumping bar or walking out from under bar when the Spotters grab the bar 

Placing the hands over collars, sleeves or plates. 

Any descent, or dropping, of the bar, upon ascent.

2.  Bench Press

a)       The front of the bench must be placed on the platform facing the center referee 

b)       Lifters starting position is with the back of his head, shoulders and buttocks in contact with the flat bench surface. His shoes must be on the floor 

c)       Plates or blocks not exceeding 18cms height may be used to build up the surface of the platform, but some part of the foot must remain in contact with the surface. If blocks are used they shall not exceed 45cms by 45cms. 

d)       Not more than 4 or less than 2 spotters/loaders shall be in attendance. The lifter may obtain help from the spotters in removing the bar from the racks. The lift off must be to arms length and not down to the chest. The lifter may utilize his own spotters and hand off person if requested. 

e)       The spacing of the hands will not exceed 31 7/8 inches (81 cm) measured between the forefingers or in the case of a reverse grip lifter, the measurement is between the little fingers). After receiving the bar at arms length, the lifter lowers the bar to his chest and awaits the referee's signal which is a verbal command of "press". Adjustments can be made without penalty “before” the command. 

f)        The signal to press is given when the bar is motionless on the chest area (defined below) and under control. the bar must touch no lower than two inches below the base of the sternum/breastbone) after the press command is given the bar is pressed upward to straight arms length and held motionless until the audible command "rack" is given. Lifter must rack the weight AFTER the rack command is give. Please note that the 2 inches below base of sternum rule is at the referee's discretion. It is not expected that this distance be measured and it is understood that it is very hard to sometimes make an accurate determination when a lifter is wearing certain gear. The 2 inch below sternum definition is a general guideline and is basically a common sense rule. Obviously if the bar is down to the lifters belly it is farther than 2 inches below (in most cases 8-12 inches) and is a "safety issue". 

g)       The bar is allowed to stop in its upward movement but no downward movement is permitted

h)       Head movement is allowed. This includes turning or raising the head. 

i)         Foot movement is allowed within reason. The feet cannot leave the floor. Shuffling of the feet up to half a foots length is allowed, but not more than this. If you start on your toes, you must remain on your toes. If you start with feet flat, they must remain flat.

j)         After the command to press is given the buttocks must remain on the flat bench surface. As long as some portion of the buttocks remains on the bench and a side referee cannot see straight through the lift is permissible. if a referee can see under the buttocks he shall give the lifter a red light. 

k)       The lifter may utilize his own hand off person. However, he/she must inform his hand off person to clear the area in front of the center referee. Failure of a handoff person to shift to the side of the area so the referee can see can result in disqualification of the lift.

l)         There can be no downward motion of the bar after the press command has been given, there can not be a major change in the arch of the back. If the lifter has sunk the bar into his chest before the press command has been given it is permissible, however, further sinking into the chest after the command is given is not allowed. 

m)      Major uneven extension of the bar at the completion of the lift is not allowed (except in a proven, medically documented disability). In the case of medical disability the lifter must furnish documentation signed by a medical doctor substantiating the disability. 

n)       Deliberate contact with the bar and the bar rest uprights is not allowed. If it is obvious that the contact was not deliberate and did not assist the lift the attempt will be granted to the lifter. 

o)       The lifters feet may not come into contact with the upright supports of the bench 

p)       The sleeves on the lifters shirt cannot cover the elbow during the performance of the bench press. Elbow sleeves are not allowed.

Causes for disqualification of a Bench Press

a)       Failure to observe the commands at the commencement and completion of the lift.

b)       Raising the buttocks off the bench surface 

c)       Any major heaving or bouncing the bar off of the chest or a major change in the arch of the back or sinking the bar into the chest area after the press command 

d)       Major uneven extension of the bar at the completion of the lift or pronounced, exaggerated uneven extension during the lift. 

e)       Downward movement of either hand during the uplifting

f)        Deliberate contact with the bar and bar rest uprights during the performance of the lift

g)       Contact of the feet with the upright supports of the bench

h)       Contact of the bar by the spotters/loaders between the referee's signals 

i)     Raising the foot completely off the floor or excessive shuffling movement of the feet after the press command has been given 

j)       Spacing of the hands exceeding 31 7/8 inches.  

k)      If the lifter receives a hand off and does not begin at straight arms length the lift may be declared no good if the referees feel the violation was very flagrant 

3. Deadlift

Rules of Performance:

a)       The bar must be laid horizontally in front of the lifters feet, gripped with an optional grip in both hands, and lifted upward with one movement until the lifter is standing erect. Stopping the bar is allowed but no downward movement is allowed. 

b)       The lifter will face the front of the platform c) on completion of the lift, the knees shall be locked in a straight position and the lifter shall be standing erect. The shoulders will not be forward or rounded. It is not necessary that they be thrust back past the erect position although it is permissible if they are and all other criteria is acceptable. 

c)       The center referee's signal is a downward motion of the hand and the verbal command "down". The signal shall be given when the bar is motionless and the lifter is in the apparent finished position. There is no signal to begin the lift. The lifter begins the lift on his own when he feels he is ready. 

d)       Any raising of the bar or deliberate attempt to do so counts as an attempt. The lifter is allowed one pull per attempt only! 

Causes for disqualification of a Deadlift

a)       Downward movement of the bar during the uplifting 

b)       Failure to stand erect with shoulders held in an erect position at the completion of lift 

c)       Failure to lock knees at completion of the lift 

d)       Stepping backward or forward during the performance of the lift 

e)       Lowering the bar before receiving center referee's signal 

f)        Supporting the bar on the things during the lift in a manner that the lifter can obtain leverage (hitching) 

g)       Returning the bar to the platform without maintaining control with both hands 

General Notations – In all lifts after the "rack" command is given in the bench press the spotters may guide the bar back into the racks. the same holds true with the squat. Once the rack command has been given the lift is officially over. This helps promote safety on the platform. 

Weighing In:

Lifter can not weight in more than 24 hours prior to competition. Lifters can be weight in underwear or naked, if comfortable.  Lifters can not “re-weigh”

There will be three judges. Judges can place themselves where the view of the lift is best. There will be 1 head judge and 2 side judges.

If at any time a judges view is blocked by a spotter, the lifter will be rewarded a white light.

If a judge has red lighted a lifter, that lifter must immediately come to the judge and ask why within 2 minutes of the lift.

Flight size: will be determined by meet director.

The officially recognized formula shall be the WILKS formula for men and women.

Special rule for record setting at full power events:  If a competitor competes in a full power meet with the intention of setting records at the event and bombs out at a particular lift in the event, he is no longer considered competing for a placing. However, the lifter may continue to participate in the other lifts for the purpose of setting records in those lifts.