The Squat:

In a powerlifting squat, the lifter tables the bar across their shoulders, and then bends his legs until the thighs are below parallel to the floor. This is classed as the descent. Once the descent is complete, the lifter must stand up again to complete the lift. Again always wait for all the judges’ signals.

 

The Bench Press:

To do a powerlifting bench press, the lifter must lie on the bench, hold the bar in both hands, lower it to their chest, pause briefly with the barbell on the chest, then press it back up. Some arching of the back is allowed, but the lifter’s buttocks must always be touching the bench. No downward movement of the bar is allowed during the upward part of the press. The powerlifting bench press requires that the lifter bring the barbell all the way down to their chest, rather than stopping just above the chest as most people do when they are training. The lifter's feet must not touch any part of the bench while they are performing the lift and stay firmly on the ground. Again always wait for all the judges’ signals.

 

The Deadlift:

The powerlifting deadlift involves pulling the barbell from the floor (using whichever grip the lifter prefers), until the lifter is standing upright with the bar held in front of them. The lift should be a fluid motion. No “hitching” of the bar using the thighs for support is allowed. Again always wait for all the judges’ signals.

 

Power clean and Press:

Clean phase 

After taking a big breath and setting the back, the lifter jumps the bar up through triple extension (in very quick succession) of the hips, knees and then ankles. When the legs have driven the bar as high as possible, the lifter pulls under the bar by violently shrugging (contracting) the trapezius muscles of the upper back ("traps") dropping into a deep squat position and spinning the hands around the bar so the elbows are extended in front.

At the same time, as the arms are brought up with the elbows extended in front of the chest so the bar may now lay across or "rest" across the palms, the front of the shoulder ordeltoid muscles, and the clavicles. At this point the lifter should be in a full squat position, with his buttocks on or very close to the heels, sitting erect with the bar resting comfortably across the deltoids and fingers. By keeping a rigid torso and maintaining a deep breath hold the bar bends over the lifter's clavicle.

Press phase

Once the bar is on the anterior deltoids, the lifter proceeds to pressing the weight overhead. Eventually the technique was to stand erect, then dip in the knees ever slightly and then spring up with your legs and back, pressing upwards hard. From there, the lifter would drop back into a layback position to receive the weight past the sticking point. Finally, the lifter would stand erect with the weight locked out at arms' length overhead. All of this is done within a matter of a couple seconds.