Hello Athletes!



Over the next few weeks, I'll be sending important updates—please read them thoroughly.

Competition Rules Overview

Squat:

• Hips must dip just below the knees—film yourself from the side to check.
• Stand fully upright at the top with hips forward and knees locked.
• Commands: "Squat" and "Rack."

Bench Press:

• Feet must stay flat, and your butt must stay on the bench.
• Commands: "Start", "Press", "Rack."

Deadlift:

• Knee-high socks are mandatory (cover your entire shin up to your knee cap).
• Only one command: "Down."
• Stand fully erect with knees locked, hips forward, and shoulders back—don’t over-lean.

Equipment & Attire Requirements

✔ T-Shirts: Must be worn for Squat/Bench

✔ Singlet: Required for all lifts.

✔ Socks: Knee-high for Deadlift.

✔ Shoes: Lifting shoes, gym shoes, or similar (no hiking boots, toe shoes, or Vibrams).

✔ Belt: Max 10cm in height.

🚫 No long sleeves, tank tops, baby doll, cap sleeves or compression underwear.

More details to come—train smart and see you on meet day!

Danna

www.usaplwa.com