MICHIGAN HIGH SCHOOL POWER LIFTING ASSOCIATION

 

Technical Rules book

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Version: 2.0 final

 

 

Latest update: November 30 2005

 

 

 

 

 

 

 

Table Of Contents

 

GENERAL RULES OF POWERLIFTING ---------------------------- 3         

 

ELIGIBLITY------------------------------------------------------------------   3

 

AGE CATEGORIES --------------------------------------------------------  3

 

BODY WEIGHT CATEGORIES ----------------------------------------- 4

 

SCORING ---------------------------------------------------------------------- 4

 

EQUIPMENT AND SPECIFICATION --------------------------------- 4

            Platform----------------------------------------------------------------- 4

            Bars and Discs ---------------------------------------------------------           5

Collars -------------------------------------------------------------------           5

            Squat Rack -------------------------------------------------------------           5

            Bench --------------------------------------------------------------------            6

            Lights --------------------------------------------------------------------            6

 

COSTUME AND PERSONAL EQUIPMENT -------------------------           6

            Costume -----------------------------------------------------------------           6

            T Shirt / Supportive Shirt -------------------------------------------            6

            Support Shirt ---------------------------------------------------------- 6

            Briefs --------------------------------------------------------------------            7

            Socks ---------------------------------------------------------------------           7

            Belt -----------------------------------------------------------------------           7

            Shoes or Boots ---------------------------------------------------------           8

            Wraps -------------------------------------------------------------------            8

            Inspection of Costume and Personal Equipment ---------------          9

            General ------------------------------------------------------------------           9

 

POWER LIFTERS RULES OF PERFORMANCE -------------------           10

            Squat -------------------------------------------------------------------- 10

            Bench --------------------------------------------------------------------            11

            Dead Lift ----------------------------------------------------------------           12

 

WEIGH IN ---------------------------------------------------------------------  13

 

ORDER OF COMPETITION --------------------------------------------- 14

            Round System ---------------------------------------------------------            14

 

REFEREES --------------------------------------------------------------------  16

 

RECORDS --------------------------------------------------------------------- 18

 

REGIONAL MEETS--------------------------------------------------------- 18

 

STATE MEETS---------------------------------------------------------------  18

GENERAL RULES OF POWERLIFTING

 

Throughout this rule book, for reasons of brevity, wherever the words “he” or “his” occur, such reference is deemed to apply to either sex.

 

A.     The Michigan High School Power Lifting Association  recognizes the following lifts which must be taken  in the same sequence in all competitions conducted under MHSPLA rules :

             

            1.  Squat          2. Bench Press          3. Dead lift          4. Total

 

B.     Competition takes place between lifters in categories defined by sex, bodyweight and age.

C.     The rules apply to all levels of competition or any competition that states that it is conducted under MHSPLA rules.

D.     Each competitor is allowed three attempts on each lift. The lifter’s best valid attempt on each lift, counts toward his competition total. Lifters failing to achieve a total are eliminated from the competition at the discretion of the meet director. If two or more lifters achieve the same total, the lighter lifter ranks above the heavier lifter.

E.      If two lifters register in the same weight class eventually achieve the same total at the end of the competition, (1st) the lifter with the least body weight at registrations wins.  (2nd)If the body weight are equal then the lifter with the least number of misses wins. (3rd) If they both have  the same number of misses then the lifter who reaches the total first wins.

  

      Where awards are presented for best squat, bench press and deadlift, the same procedure will apply.  

 

The MHSPLA also recognizes and registers state records for the same lifts within the categories described  hereunder:

 

ELIGIBLITY

A.     All High School & Jr. High Students.

B.     Must lift for the school you attend.

C.     Exceptions:

            1. A lifter may lift for a nearby school, if the lifter’s home school does not have a                            weight lifting team.

            2. A team may accept lifters from another school that doesn’t have a team, as long as that does not increase the original school’s roster by more than ten percent.

 

AGE CATEGORIES

        

Junior Varsity: from the 7th grade to the 10th grade.

Varsity: from the 8th grade to 12th grade

Women: from 7th grade to 12th grade        

                                                                                                                                     

A.     Placing for all age groupings shall be determined by the totals of the lifters in accordance with the standard rules of lifting.

B.  Age categories and their further subdivision may be adapted for use at non-regional or state meet at the discretion of the Meet Director

BODYWEIGHT CATEGORIES

     

             Men - 114, 123, 132, 145, 155, 165, 181, 194, 207, 220, 242, 275, 275+

 

            Women - 97, 105, 114, 123, 132, 148, 165,181, 198, 220, 220+

 

SCORING

 

A.     For scoring purposes each school is allowed a maximum of ten competitors spread throughout the range of the bodyweight categories for men and ten competitors throughout the range of bodyweight categories for women. There must not be more than two competitors from any one school in any particular bodyweight category. 

 

B.     Each school must submit a team roster giving the name of each lifter, bodyweight category and openers. These details must be submitted to the Meet Director on or before the date posted on the entry form.  Failure to comply with this requirement may result in disqualification of the offending team.

C.     Point scoring for all Regional and State Championships shall be: 12, 9, 8, 7, 6, 5, 4, 3, 2, 1 for the first 10 places in any bodyweight category. Point scoring for all high school competitions shall be at the discretion of the Meet Director.     

 

D.     In the case of a tie for the classification of a team, the team having the largest number of first places will be ranked first.  In the case of a tie between two teams having the same number of first places, the one having the most second places will be classified first, and so on through the placing of the ten scoring lifters.   At the State Meet, individual medals will be presented for 1st through 10th for men in each category based upon totals, and 1st through 5th for women in each category based upon totals

 

E.      Before the State Championships, each participant must have qualified at one of the Regional sites by placing in the top three or lifting equal to or above the pre-determined qualifying total within the participant’s weight class.

 

 

 

EQUIPMENT AND SPECIFICATIONS

 

Platform

The surface of the platform must be flat, firm, non-slip and level. It must not exceed 10 cm in height from the surrounding stage or floor. The surface of the platform may be treated with an approved non-slip coating, e.g. boat deck paint. Loose rubber mats or similar sheeting materials are permitted. The insertion of a non-slip material on the platform provided that it is not hazard (e.g. the bar won’t bounce excessively, thus placing lifters and spotters at risk, if it is dropped on to the material) is allowed.  If a lifter cannot reach the squat racks, it is permissible to build up the height of the platform.

 

 

Bars and Discs

A.      The bar shall be straight and well knurled and grooved and shall conform to the following dimensions:

1.       Total overall length not to exceed 2.2 m (86 5/8”).

2.       Distance between the collar faces is not to exceed 1.32 m (51 31/32”) or be less than 1.31 m(51 37/64”).

3.       Diameter of the bar is not to exceed 29 mm (1 5/32”)or be less than 28 mm (1 9/64”).

4.       Weight of the bar and collars is to be 25 kg (55 lb).

5.       Diameter of the sleeve not to exceed 52 mm (2 3/64”)or be less than 50 mm(1 31/32”).

6.       There shall be a diameter machined marking or the bar taped so as to measure 81 cm (31 7/8”) between marking or tape.

 

B.       Discs shall conform as follows:

 

1.      All discs used in competition must weigh within 0.25 percent or 10 grams of their face value.

      Face Value in Pounds   

      45lb

      35lb

      25lb

      10lb    

      5lb      

      2.5lb

 

2.      All discs must be clearly marked with their weight and loaded in the sequence of heavier discs innermost with the smaller discs in descending weight arranged so that the referees can read the weight on each disc.

3.      The first and heaviest discs loaded on the bar must be loaded face in ; with the rest of the discs loaded face out.   

4.      Rubber or rubber covered discs are acceptable.

 

Collars      

Shall always be used.

 

Squat Racks

A.     Squat racks shall be of sturdy construction and provide maximum stability. The base shall be of such design that it does not impede the lifter or the spotter/loaders.  Meet directors should take this into consideration when selecting competition equipment. It may consist of a one piece unit or two separate stands designed to hold the bar in a horizontal position.

B.     The squat racks shall be designed to adjust from a minimum height of 1.00 m (39 3/8”) in the lowest  position to extend to a height of at least 1.70 m (67”) in 5 cm (2”) increments.

C.     All hydraulic racks must be capable of being secured at the required height by means of pins.

 

 

 

Bench

The bench shall be flat and level, and of sturdy construction for maximum stability.

 

Lights

A system of lights shall be used whereby the referees make known their decisions. Each referee will control a white and a red light. These two colors represent a “good lift” and “no lift” respectively.  For emergency purposes the referees will be provided with small white or red flags or paddles with which to make known their decisions.

 

 

COSTUME AND PERSONAL EQUIPMENT

 

Costume    

A lifting costume should be worn and shall be a one-piece full length lifting suit made      of one-ply stretch material without any patches, padding or division into panels. T-shirts and shorts that are NOT baggy in fit are also allowed.

That which is offensive or liable to bring the sport into disrepute is not allowed. The lifter’s name may be placed on the costume, or any item of personal apparel.

       

     SUPPORTIVE

Only costumes approved by the MHSPLA Committee shall be permitted for use in  powerlifting competitions.

 

T Shirt / Supportive Shirt

 A T Shirt or support shirt of any color or colors must be worn under the lifting suit during the performance of the squat and bench press, but is optional for the men in the dead lift. Women must wear a T Shirt while competing on all lifts.

 

 The T Shirt is subject to the following conditions:

  1. Does not consist of any rubberized or similar stretch material.
  2. Does not have any pockets, buttons, zippers, collar, or vee neck.
  3. Does not have reinforced seams.
  4. Is made of cotton or polyester or a mixture of cotton and polyester. Denim is not acceptable.
  5. It shall not have sleeves which terminate either below the elbow or at the deltoid. Lifters may not push or roll the sleeves of the T Shirt up to the deltoid when competing in MHSPLA competitions. T Shirts must not be worn inside out.
  6. That which is offensive or likely to bring the sport into disrepute is not allowed.

             

Support Shirt

Support shirts as approved by the MHSPLA Committee and noted in the list of     approved equipment and clothing issued periodically by the committee may be worn for all lifts. All of the conditions as defined for the T Shirt, also apply to the support shirt.  The one-ply support shirt cannot be so long as to cover  the buttocks when tucked into the suit and therefore serve as extra support. Canvas is strictly forbidden. In addition seams may only be placed in the positions indicated in the following diagram:

 

 

Briefs

A standard commercial “athletic supporter” or standard commercial briefs of any mixture of cotton, nylon or polyester shall be worn under the lifting suit.

Women may also wear a commercial or sports bra.

Swimming trunks or any garment consisting of rubberized or similar stretch material except in the waistband, shall not be worn under the lifting costume.  It must be recognized that the supportive undergarment manufactured specifically for powerlifting is not legal for use in competitions run under MSHPLA rules.

 

Socks

Socks must be worn.

  1. They may be of any color or colors and may have manufacturer’s logos.
  2. They shall not be of such length on the leg that they come into contact with the knee wraps or knee cap supporter.
  3. Full length leg stockings, tights or hose are strictly forbidden.
  4. Shin length socks MUST be worn to cover and protect the shins while performing the Dead Lift.  Protective covering may be added to the inside of the shin length socks to cover and protect the shins, if they are determined at equipment check to be of no aid in the performance of the lift.

 

Belt

Competitors may wear a belt. If worn, it shall be on the outside of the lifting suit.

 

Materials and Construction:

 

  1. The main body shall be made of leather, vinyl or other similar non-stretch material in one or more laminations which may be glued and / or stitched together.
  2. It shall not have additional padding, bracing or supports of any material either on the surface or concealed within the laminations of the belt.
  3. The buckle shall be attached at one end of the belt by means of studs and / or stitching.
  4. The belt may have a buckle with one or two prongs or “quick release” type (“quick release” referring to lever.)
  5. A tongue loop shall be attached close to the buckle by means of studs/or stitching. Many belts still appear with a sliding loop and some with two loops. This is incorrect and makes the belt illegal.   The tongue end of the belt is often wrapped two thirds of the way around the waist and studded into the belt. This is not correct and in point of fact can make the belt up to 26 mm (1”)thick, illegal. A customized belt tailored to fit the lifter is much more presentable.
  6. The name of the lifter, the lifter’s school, may appear on the outside of the belt.

 

Dimensions:

 

1.       Width of belt maximum 10 cm. (4”)

2.       Thickness of belt maximum 13 mm (1/2”) along the main length.

3.       Inside width of buckle maximum 11 cm. (4 ¼”)

4.       Outside width of buckle maximum 13 cm. (5”)

5.       Tongue loop maximum width 5 cm. (2”)

6.       Distance between end of belt and far end of tongue loop maximum 25 cm. (10”)

 

Correct Points of Measurement:

 

 

 

Shoes or boots

Lifting shoes or boots shall be worn.

  1. Shoes shall be taken to include Sports Shoes / Sports Boots ; W/L, P/L Boots or Dead Lift slippers, to be worn by lifters at all meets.
  2. Shoes with metal spikes or cleats are not permitted.

      

Wraps

Only wraps of one ply commercially woven elastic that is covered with polyester, cotton or a combination of both materials or medical crepe are permitted.

 

Wrists

  1. Wrists wraps shall not exceed 1 m (39 3/8”). in length and 8 cm (3 1/8”) in width. Any sleeves, and velcro patches / tabs for securing must be incorporated within the one meter length. A loop may be attached as an aid to securing. The loop shall not be over the thumb or fingers during the actual lift.
  2. Standard commercial sweat bands may be worn, not exceeding 12 cm (4 ¾”)in width. A combination of wrist wraps and sweat bands is not allowed.
  3. A wrist covering shall not extend beyond 10 cm (4”)above and 2 (3/4”)cm below the center of the wrist joint and shall not exceed a covering width of 12 cm (4 ¾).

 

Knees

  1. Wraps not exceeding 2 m (78 ¾”) in length and 8 cm (3 1/8”) in width may be used. A knee wrap shall not extend beyond 15 cm (6”)above and 15 cm (6”)below the centre of the knee joint and shall not exceed a total  covering width of 30 cm. Alternatively, an elasticised knee cap supporter not exceeding 30 cm (11 ¾”)in  length may be worn. Knee sleeves 30 cm (11 ¾”)in length as worn by W/L are also legal and the  medical/surgical sleeves is also an option. A combination of the two is strictly forbidden. Neoprene may be “synthetic” rubber but is only acceptable in the knee sleeve.
  2. Knee braces worn due to an injury are permitted.
  3. Wraps shall not be in contact with the socks or lifting suit.
  4. Wraps shall not be used elsewhere on the body.

 

Supportive wraps

Only wraps from commercial manufacturers officially registered and approved by the MHSPLA Committee shall be permitted for use in powerlifting competitions.

  1. Two layers of medical tape may be worn on the thumbs. Medical tape, or its like may not be worn anywhere else on the body without official permission of the MHSPLA Committee. Medical tape may not be used as aids to the lifter in holding the bar.
  2. Contingent upon prior approval by the MHSPLA Official on duty Coaches or trainers may apply medical tape to bodily injuries in a fashion that would not grant the lifter an undue advantage.

 

Inspection of Costume and Personal Equipment

A.     The inspection of costume and personal equipment for each and every lifter in the competition may take place at anytime throughout the meet.

B.     Wraps over permitted length shall be rejected, but may be cut to the correct length and resubmitted.

  1. Any item considered unclean or torn shall be rejected.
  2. If, after the inspection, a lifter appears on the platform wearing or using any illegal item, other than that which may have inadvertently been passed by the referees, the lifter shall immediately be disqualified from the competition.
  3. All items mentioned previously under costume and personal equipment shall be inspected.
  4. Hats, necklaces and hoop earrings are strictly forbidden to be worn on the platform during lifting, items such as watches, other costume jewelry, mouthpieces, eye wear and feminine hygiene articles need not be inspected.      

General

  1. The use of oil, grease or other lubricants on the body, costume or personal equipment is strictly forbidden.

B.     Baby powder, resin, talc, water or magnesium carbonate are the only substances that may be added to the body and attire at the discretion of the Meet Director. They may not be added to the wraps.

  1. The use of any form of adhesive on the underside of footwear is strictly forbidden. This applies to any built in adhesive, e.g. glass paper, emery cloth, etc. And to include resin and magnesium carbonate. A spray of water is acceptable.
  2. No foreign substances may be applied to the powerlifting equipment. This takes into account all substances other than that which may be used periodically as a sterile agent in the cleaning of the bar, bench, or platform.

 

 

 

 

 

POWERLIFTS AND RULES OF PERFORMANCE

 

Squat

 

A.     The lifter shall face the front of the platform. The bar shall be held horizontal across the shoulders, hands and fingers gripping the bar, and the top of the bar not more than the thickness of the bar below the outer edge of the shoulders. The diagram following this Squat section indicates the legal position of the bar across the shoulders. The hands may be positioned anywhere on the bar inside and or in contact with the inner collars.

B.     After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racks by the spotter/loaders) the lifter must move backwards to establish the starting position. When the lifter is motionless, erect with knees locked, and the bar properly positioned the Chief Referee will give the signal to begin the lift. The signal shall consist of a downward movement of the arm and the audible command “squat”. Before receiving the signal to “squat” the lifter may make any position adjustments within the rules, without penalty. 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.

C.     Upon receiving the Chief Referee’s signal the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees. Only one decent attempt is allowed. The attempt is deemed to have commenced when the lifters knees have unlocked. The bar may move from its starting position downwards on the lifters back the thickness/diameter of the bar        during the performance of the lift.

D.     The lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of the squat attempt or any downward movement is not permitted. When the lifter is motionless (in the apparent final position) the Chief Referee will give the signal to rack the bar.

E.      The signal to rack the bar will consist of a backward motion of the arm and the audible command “rack”. The lifter must then move forward and return the bar to the racks. For reasons of safety the lifter may request the aid of the spotter / loaders in returning the bar to, and replacing it in the racks. The lifter must stay with the bar during this process.

F.      Not more than five and not less than two spotter / loaders shall be on the platform at anytime. The Referees may decide to the number of spotter / loaders required on the platform at any time 2, 3, 4, or 5.

 

 

 

Causes for disqualification of a Squat:

1.       Failure to observe the Chief Referee’s signals at the commencement or completion of a lift.

2.       Double bouncing at the bottom of the lift, or any downward movement during the ascent.

3.       Failure to assume an upright position with the knees locked at the commencement or completion of the lift.

4.       Stepping backward or forward although lateral movement of the sole and rocking the feet between the ball and heel is permitted.

5.       Failure to bend the knees and lower the body until the top surface of the legs at the hip joint are lower than the top of the knees, as in the diagram below.

6.       Any movement of the bar on the back more than the diameter / thickness of the bar below its starting position.

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

8.       Contact of the elbows or upper arms with the legs, slight contact is permitted if there is no supporting that might aid the lifter.

9.       Any dropping or dumping of the bar after completion of the lift.

10.    Failure to comply with any of the items outlined under Rules of Performance for the squat.                                                                                                                                                                             

 

The diagrams below indicate the legal bar position and required depth in the squat:

 

 

 

Bench Press

 

A.     The bench shall be placed on the platform with the head facing the front. The lifter must lie on his back with shoulders and buttocks in contact with the bench surface. The sole and heel of his shoes must be in contact with the platform or blocks.  His hands and fingers must grip the bar positioned in the rack stands with thumbs around grip. His head must be over and above the bench surface i.e. not to one side or hanging over the end of the bench. This body position shall be maintained throughout the lift.

B.     To achieve firm footing the lifter may use flat surfaced plates or blocks not exceeding 30 cm (11 ¾”) in total height to build up the surface of the platform. No foot movement is allowed on either the platform or on the blocks.

C.     Not more than three and not less than two spotter/loaders shall be on the platform at anytime. After correctly positioning himself, 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.

D.     The spacing of the hands shall not exceed 81 cm (31 7/8”) measured between the forefingers ( both forefingers must be within the 81 cm (31 7/8”) marks and the whole of the forefingers must be in contact with the 81 cm (31 7/8”) marks if maximum grip is used). If in the case of some old injury or the lifter is anatomically 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.

E.      After removing the bar from the racks, with or without the help of the spotter/loaders, the lifter may lower the bar to the chest (the chest, for the purpose of the rule, finishes at the base of the sternum breastbone), hold it motionless on the chest with a definite and visible pause. Motionless to mean: stopped.

F.      After the bar is motionless the Chief Referee will give a “press” command.  The lifter must then return the bar to arms length with no excessive/immoderate uneven extension of the arms, both arms locking out simultaneously/together.  When held motionless in this position the audible command “rack” shall be given together with a backward motion of the arm.

G.     If anatomically, the arms cannot be fully extended the lifter must inform the referees prior to each attempt. 

 

Causes for Disqualification of a Bench Press

1.       Failure to observe the Chief Referee’s signals during or at the completion of the lift.

2.       Any change in the elected lifting position during the lift proper i.e.:  any raising movement of the shoulders, buttocks, head from the bench, or feet from the floor / blocks - plates or lateral movement of hands on the bar. Both sole and heel must stay in contact with the floor / blocks.

3.       Heaving, bouncing, or sinking the bar into the chest after the “Press” command is given.

4.       Any pronounced / exaggerated uneven extension of the arms during the lift.

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

6.       Failure to press the bar to full extension of the arms simultaneously at the completion of the lift.

7.       Contact with the bar or the lifter by the spotter / 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.       Failure to comply with any of the items outlined under the Rules of Performance.

 

Dead Lift

 

A.     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.

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

C.     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. If the bar is shaking when at the knee area, although not exactly pure, this is not cause for failure.

D.     Any raising 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. If the bar settles as the shoulders come back this should not be reason to disqualify the lift.

 

Causes for Disqualification of a Dead Lift

1.       Any downward movement of the bar before it reaches the final position.

2.       Failure to stand erect with the shoulders back.

3.       Failure to lock the kn