Rules and Commands

Knowing the rules and understanding referee commands is essential for competition success. This lesson provides a comprehensive guide to the regulations governing streetlifting competition.

Competition Structure

Event Format

Most streetlifting competitions follow this structure:

1. Weigh-in: Athletes weigh in at specified time
2. Equipment check: Gear verification (if required)
3. Athlete briefing: Rules review and questions
4. Competition: Attempts in structured order
5. Awards: Presentation of results

Attempt Flow

For each lift:

1. Athletes organized into flights (groups)
2. Each athlete receives three attempts
3. Attempts proceed in order of weight selection
4. Heaviest successful attempt counts

Weight Selection

• Opening attempts are declared before competition
• Subsequent attempts are declared after previous attempt
• Athletes can change attempts within time limits
• Increases must meet minimum jump requirements

Weighted Pull-Up Rules

Start Position Requirements

The lift begins from a complete dead hang:

• Arms: Fully extended (no bend at elbow)
• Shoulders: Relaxed or slightly engaged
• Feet: Off the ground
• Body: Still (no swinging or kipping)

Red lights (no lift) for start position:

• Bent elbows at start
• Feet touching ground
• Excessive movement before command

Referee Commands

Command sequence:

1. "Bar" or similar: Athlete approaches and grips bar
2. "Start" or visual signal: Athlete may begin the lift
3. "Good lift" / "No lift": Judgment after attempt

Note: Commands vary by federation. Familiarize yourself with specific rules.

Execution Standards

For a valid pull-up:

• Initiation: From complete stillness
• Movement: Continuous upward motion
• Completion: Chin clearly above bar level
• Style: No kipping, swinging, or leg drive

Common Reasons for Red Lights

• Chin not clearing the bar
• Kipping or swinging motion
• Starting with bent elbows
• Feet touching ground during attempt
• Stopping/restarting during the pull
• Grip change during the lift

Weighted Dip Rules

Start Position Requirements

The lift begins from complete lockout:

• Arms: Fully extended (elbows locked)
• Shoulders: Depressed and stable
• Body: Upright and controlled
• Feet: Off the ground (clear of floor/platform)

Red lights for start position:

• Elbows not locked
• Shoulders excessively shrugged
• Feet touching ground
• Excessive body swing

Referee Commands

Command sequence:

1. "Bar" or similar: Athlete mounts the bars
2. "Start": Athlete may begin descent
3. "Good lift" / "No lift": Judgment after attempt

Execution Standards

For a valid dip:

• Descent: Shoulder must drop below elbow level
• Movement: Continuous motion preferred
• Lockout: Full elbow extension at top
• Style: No bouncing, kipping, or leg drive

The Depth Requirement

The critical standard: shoulder below elbow

• Front deltoid must descend below the elbow joint
• This is approximately 90+ degrees of elbow flexion
• Judges observe from the side
• When in doubt, go deeper

Common Reasons for Red Lights

• Insufficient depth (most common)
• Incomplete lockout at top
• Feet touching ground
• Using legs for assistance
• Excessive body swing
• Not achieving lockout before start command

Understanding Judging

The Judging Panel

Typically:

• Head judge: Center position, primary decision
• Side judges: Observe depth and technical elements
• Table officials: Track attempts and scoring

Light System

Many competitions use lights:

• White light: Good lift
• Red light: No lift
• Majority rules: 2 of 3 judges must agree

Judging Criteria

Judges evaluate:

• Start position compliance
• Adherence to commands
• Movement quality
• Completion requirements

Strict vs. Lenient Judging

Judging standards can vary:

• Strict: Every rule precisely applied
• Lenient: Slight variations permitted

Strategy: Always train to strict standards

Common Rule Variations

Federation Differences

Rules vary by organization. Common variations include:

Pull-up:

• Chin over bar vs. chest to bar requirement
• Pause at top vs. no pause required
• Pronated grip only vs. any grip

Dip:

• Pause at bottom vs. no pause required
• Forward lean restrictions
• Elbow tracking requirements

Equipment Rules

Common equipment regulations:

• Belt type and chain length
• Approved plate types
• Attire requirements
• Chalk and grip aid policies
• Wrap and sleeve restrictions

Record Attempts

For records to count:

• Calibrated/verified equipment
• Full judging panel
• Drug testing (if applicable)
• Proper documentation

Preparing for Rules

Before Competition

• Read the specific federation rulebook
• Watch videos of their competitions
• Attend rules briefing
• Ask questions if unclear

During Competition

• Listen to commands carefully
• Watch how judges call other attempts
• Adjust if judging is notably strict
• Stay focused on your own execution

Training for Rules

• Practice with competition standards
• Have training partners judge attempts
• Video your attempts and self-judge
• Train stricter than required

Disputes and Appeals

If You Disagree with a Call

• Remain calm and respectful
• Follow the appeal process if one exists
• Accept final decisions gracefully
• Learn for future attempts

Appeal Process (Typical)

1. Notify table immediately after attempt
2. Request review (if video review available)
3. Jury/head judge reviews
4. Decision is communicated
5. Decision is typically final

When Appeals Make Sense

• Clear technical error by judges
• Misunderstanding of the rules
• Equipment malfunction

When to Accept and Move On

• Judgment calls on depth or position
• When outcome won't change standings
• When disruption outweighs benefit

Competition Etiquette

Behavior Expectations

• Respect officials and their decisions
• Support fellow competitors
• Maintain appropriate conduct
• Follow venue and federation rules

Prohibited Behaviors

• Arguing with judges
• Unsportsmanlike celebration
• Dangerous or reckless conduct
• Interference with other competitors

Consequences

Violations may result in:

• Warnings
• Attempt disqualification
• Competition disqualification
• Federation sanctions

Checklist: Rules Preparation

Pre-Competition

• Read federation rulebook
• Watch example competition videos
• Note specific rules variations
• Prepare questions for briefing

Competition Day

• Attend rules briefing
• Observe early flights for judging style
• Know the commands you'll hear
• Execute to standard on every attempt

Conclusion

Knowing the rules eliminates uncertainty and allows you to focus on performance. Train to strict standards, familiarize yourself with your federation's specific requirements, and execute with confidence on competition day. A clean, rule-compliant lift is the foundation of competitive success.