commands and cards

Question 1

What is the color of the first kind of failure?

Answer 1

Red

Question 2

What is the color of the second type of failure?

Answer 2

Blue

Question 3

What is the color of the third type of failure?

Answer 3

Yellow

Question 4

What color of card is a failure to hit depth in squat?

surface of legs at the hip joint must be lower than the top of the knees

Answer 4

Red

Question 5

Obvious fails are which color?

Answer 5

Yellow

Question 6

In the squat, knees not being locked at the beginning/end or not being in an upright positions is what color of card?

Answer 6

Blue

Question 7

In squat, double bouncing or more than one recovery attempt is what color of card?

Answer 7

Blue

Question 8

In squat, any downward movement of the bar during the ascent is which color of card?

Answer 8

Blue

Question 9

In squat, taking a step (forwards, backwards, or laterally) is which color of card?

Answer 9

Yellow

Question 10

In squat, missing the commands is which color of card?

Answer 10

Yellow

Question 11

In squat, if the spotters touch the bar in an attempt to make the lift easier (catch the weight, help, etc), which color card is it?

Answer 11

Yellow

Question 12

In squat, any dropping or dumping of the weight after the completion is which color of card?

Answer 12

Yellow

Question 13

In squat, if the elbows or arms make contact with the legs and aid/support the lift, what color of card is it?

(if there is contact but no aide, it is legal)

Answer 13

Yellow

Question 14

In bench, if the bar is not lowered to the chest or abdominal area, which color of card is it?
(never makes contact, touches a belt, etc)

Answer 14

Red

Question 15

In bench, downward movement of the bar during the press is which color of card?

Answer 15

Blue

Question 16

In bench, if your elbows aren’t locked at the start or end of the lift, which color of card is it?

Answer 16

Blue

Question 17

In bench, heaving or sinking the bar after it has been motionless on the chest is which color of card?

Answer 17

Yellow

Question 18

In bench, missing commands is which color of card?

Answer 18

Yellow

Question 19

In bench, raising your buttocks or shoulder from their original position is which color of card?

Answer 19

Yellow

Question 20

In bench, lateral movements of the hands is which color of card?

Answer 20

Yellow

Question 21

In bench, raising the feet is which color of card?

Answer 21

Yellow

Question 22

In bench, the spotters helping/taking the bar is which color of card?

Answer 22

Yellow

Question 23

In bench, if the lifter’s feet make contact with the bench or it’s supports, what color of card is it?

Answer 23

Yellow

Question 24

In bench, deliberate contact with the rests/supports in a way to aid the lifters is which color of card?

Answer 24

Yellow

Question 25

In deadlift, failure to lock knees at the completion of the lift is which color of card?

Answer 25

Red

Question 26

In deadlift, not standing erect with shoulders back is which color of card?

Answer 26

Red

Question 27

In deadlift, downward movement of the bar before it reaches its final position is which color of card?

(slight movement as the shoulders come back is legal)

Answer 27

Blue

Question 28

In deadlift, the bar being supported on the thigh as a way to aide the lifter is which color of card?

Answer 28

Blue

Question 29

In deadlift, missing the command is which color of card?

Answer 29

Yellow

Question 30

In deadlift, dropping the bar after the command is which color of card?

Answer 30

Yellow

Question 31

In deadlift, stepping forwards, backwards, or laterally (before the completion of the lift) is which color of card?

Answer 31

Yellow

Question 32

squat commands

Answer 32

“SQUAT” with downward motion of the arm
given when knees are locked and lifter is erect

“RACK” with backward motion of the arm
given when lifter is in an upright position with locked knees and motionless

“REPLACE” with backward motion of the arm
given if the lifter takes longer than 5 seconds to get into position + Chief ref tells why the command wasn’t given

Question 33

Bench Commands

Answer 33

“START” with a downward motion of the arm
given when the elbows are locked, arms straight and the bar is motionless

“PRESS” with an upwards motion of the arm
given when the bar is lowered to the chest/abdominal area and is motionless

“RACK” with a backwards motion of the arm
given when the arms are straight and the elbows are locked

**“REPLACE” with a backwards motion of the arm
given if the lifter is not in position after 5 seconds + chief ref must tell why the start command wasn’t given

Question 34

In bench, if the bar never touches their chest or is lowered to their belt, the command is….?

Answer 34

“RACK”

Question 35

Deadlift Command

Answer 35

“DOWN” with downward motion of the arm

given when lifter is standing erect with knees locked and shoulder back

Question 36

If part of the lift is obscured from view, the ref automatically gives the lifter a …….

Answer 36

white light

Question 37

Before squat and bench, the side refs…..

Answer 37

raise their arms until the lifter is in the correct position to begin the lift (knees/elbows locked, standing straight etc)

Question 38

If the majority of refs do not belive the lifter is in the correct starting position, they will

Answer 38

not be given the start command

ie. if the head ref thinks they look ready but both side refs don’t, no command will be given

Question 39

If both side refs have their hands down, the head ref MUST

Answer 39

give the lifter the start command

Question 40

If a ref never lowered their arm, but the start command was given they MUST

Answer 40

1) lower their arms

2) give them a red light and an appropriate card for their starting position fault

Question 41

How far can the refs be from each other?

Answer 41

No more than 4 meters