Power Lifting
Around 1940, Allen Kalvert, introduced the idea of adjustable barbell set. This concept made the exercising pattern more easy and interesting. During that era, body-beautiful and weight-lifting were the only competitive sports.
The sport of weight-lifting requires perfection, skill and patience. Similarly, the sport of body-beautiful requires proportionate and symmetrical development of the muscles of the body. It also requires presentation skills and enormous daring. Many people have the ambition to compete in these sports, but due to certain above factors, they fall back. In my opinion, for these people, the experts have developed the sport of power-lifting.
The experts selected three different exercises. In these exercises large muscle groups of our body are involved. These exercises are — 1) Squat, 2) Bench press, 3) Dead Lift
A trainee performs these three exercises in his regular training programme. He can handle more weight while performing these exercises. These three exercises combine to form the power-lifting sport.
SQUATS
The loaded barbell set is placed on the squatting stand as per an individual’s requirement. The competitor has to face the referees. He has to take the weight across his shoulders, behind the neck, hands gripped outside the shoulders. He has to take 1 – 2 steps behind the stand.
Then he has to straighten his neck and look straight to the referees. The referee now orders the player to perform the squat. The player has to squat in a continuous movement. He has to lower his body below knee level. Now he has to recover to the straight position immediately without bouncing. As soon as the lifter is motionless in this position, the referee orders ‘rack’. The player has to keep the bar again on the stand.
Fouls in this lift,
If the lifter —
1. Squats down before the order of the referees.
2. Racks the barbell before the order of the referees.
3. Cannot squat down up to required position.
4. Movement of feet while performing the squat.
5. Changes the grip of his hands, while performing the squat.
6. Unable to keep the barbell parallel to the floor.
- If the catcher touches the lifter or the barbell.
8. If the barbell touches the stand the lift is considered as failed.
BENCH PRESS
This lift is to be performed in a lie down position on a bench. The length of the bench is four feet; width is ten to twelve inches and height is 15 inches.
One end of the bench is attached with a stand for keeping the barbell. The loaded barbell set is placed on the stand as per requirement. The lifter has to lie down on the bench with his head towards the barbell end. The feet should be placed on the ground. The lifter has to grip the barbell as per the required span. This span should not exceed 32 inches. The lifter has to hold the barbell on his cheat with arms straight. For this he is allowed to take catchers help. As soon as the lifter becomes motionless, the referees order him to perform the lift. The lifter has to lower the barbell, by bending his elbows, to touch the chest, in a controlled movement. Now he has to hold the bar in a motionless position and press it to starting position. As soon as the lifter is in this starting position, motionless, the referees order him to rack the barbell.
Fouls in this lift,
If the lifter —
1. Lowers the barbell prior to the referee’s order.
2. Racks the barbell, prior to referee’s order.
3. Stops while lowering and pressing the barbell.
4. Does not attain motionless position at the chest or the barbell is bounced.
5. Does not manage to keep the barbell parallel.
6. Moves either legs, feet, hips or back while performing the lift.
7. Changes the grip on the barbell the lift is considered as fail.
Also, if the catchers touch the barbell or the barbell touches the rack, while performing the lift, it is consider to be failed.
DEAD LIFT
The barbell is placed on the platform, loaded with required weight. The lifter has to stand close to the barbell, keeping the feet comfortably apart. He has to face the referees. Now he has to lower his body, to grip the barbell. He can grip barbell with one hand over grip and other hand reverse grip. This condition is allowed only for this lift. The lifter has to attain erect position with the barbell in his hands straight position. He has to thrust his shoulders back to attain the final position. As soon as the lifter is motionless, the referees order him to lower the barbell.
Fouls in this lift –
1. If the barbell is not parallel during the lift.
2. If the position of the feet is changed during the lift.
3. If the movement is interrupted.
4. If the barbell is rested on the thighs.
5. If the lifter is unable to thrust the shoulders back at the final position.
6. The barbell is lowered prior to the referee’s order.
7. If the barbell is lowered in an uncontrolled movement, the lift is considered as fail.