Rules

What are the General Online Rules?

1. Competition takes place between lifters in categories defined by sex, bodyweight, and age. There are fourteen classes:

2. The summation of a lifter’s best Squat, Bench, and Deadlift (Powerlifting) or Press and Conventional Deadlift (Strengthlifting) will constitute their total. Winners for each category will be determined by the highest total. If two lifters are tied, the lifter who submitted a lift first will be declared the winner.

3. Video Submission

• Lifters are allowed to submit up to three attempts for each lift.
• Lifts must be submitted within the dates set by the competition.
• Lifts must be submitted within 48 hours of the attempt itself.
• A lifter’s entire body must be visible throughout the lift from beginning to end.
• Immediately after a lifter successfully completes an attempt, the lifter must visually identify the weight on the bar in one continuous recording.
• At some point during the video the lifter or coach must display the event’s unique codeword.
• The quality of the video, use of safety measures, and costume must allow for proper evaluation of the lift.
• Examples of the lifts being performed to standard are available here:
  • Bench Press Changes for 2023: The bar is lowered to a point on the chest or abdomen, to a position where the apex of the elbows is below the center point of the shoulder joints. Additionally, feet must remain in contact with the floor but it is no longer required that they are flat.

4. All lifts will be judged by a USSF official for compliance with their respective ruleset. The detailed ruleset for the execution of the lifts can be found below. Lifts that clearly meet or do not meet the standard will be evaluated by a single official. Challenging or questionable lifts will be evaluated by a three-judge panel with judgement decided by majority ruling.

5. Lifting Costume

• The lifting costume should be sufficiently contrasting and tight as to allow proper evaluation of the lift. Singlets are not required.
• The lifting costume must not be supportive in nature.
• Belts are allowed on all lifts and can be made of any material provided it does not exceed 4” along its width at any point.
• Rubberized knee sleeves not exceeding 30cm in length or 7mm thickness are allowed. Knee sleeves must be non-fastening and non-adjustable.
• Wrist wraps not to exceed 1m in length are allowed.
• Rubberized elbow sleeves not exceeding 30cm in length and 7mm in thickness are allowed. Elbow sleeves must be non fastening and non-adjustable.

Online Technical Rules

USSF Strengthlifting Online Rules
Updated January 17th, 2023

USSF Powerlifting Online Rules
Updated January 17th, 2023