IDFPA Technical Rules and Competition Rulebook

#1. General Information

#1.1. Introduction

The rules and procedures outlined in this rulebook apply to all IDFPA-sanctioned events. The rules are prescriptive; unless something is specifically listed as “allowed,” it is assumed to be prohibited.

#1.2. Recognized Lifts

The competition consists of three lifts performed in the following specific sequence:

1. Squat
2. Bench Press
3. Deadlift

The “Total” is the sum of the heaviest successful attempt on each lift. Each competitor is allowed three attempts on each lift. If a lifter fails to achieve a successful attempt in the Squat or Bench Press, they may continue to compete but will not earn a valid Total (Total will be 0).

#1.3. Age Divisions

Competition is restricted to a minimum age of 8 years old for Youth divisions and 14 years old for Teen/Open divisions. There is no maximum age limit.

• Open (O): 14 years and older.
• Youth (Y): Ages 8–13 (Divided into Y1, Y2, Y3).
• Teen (T): Ages 14–19 (Divided into T1, T2, T3).
• Junior (J): Ages 20–23.
• Master (M): Ages 40+ (Divided into 10-year increments: M1 to M7).

#1.4. Bodyweight Categories

Female Weight Classes:

Class (kg)	Range (kg)
44	Up to 44.00
48	44.01 - 48.00
52	48.01 - 52.00
56	52.01 - 56.00
60	56.01 - 60.00
65	60.01 - 65.00
70	65.01 - 70.00
75	70.01 - 75.00
82.5	75.01 - 82.50
90	82.51 - 90.00
100	90.01 - 100.00
100+	100.01 and above

Note: Youth-only classes exist for females at 30kg, 35kg, and 40kg.

Male Weight Classes:

Class (kg)	Range (kg)
52	Up to 52.00
56	52.01 - 56.00
60	56.01 - 60.00
67.5	60.01 - 67.50
75	67.51 - 75.00
82.5	75.01 - 82.50
90	82.51 - 90.00
100	90.01 - 100.00
110	100.01 - 110.00
125	110.01 - 125.00
140	125.01 - 140.00
140+	140.01 and above

Note: Youth-only classes exist for males at 30kg, 35kg, 40kg, 44kg, and 48kg.

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#2. Competition Equipment

#2.1. Scales and Platform

• Scale: Must be electronic digital, registering increments of 0.05kg or less, placed on a non-compressible surface.
• Platform: Minimum dimensions of 2.4m x 2.4m (8ft x 8ft). The surface must be non-slip, smooth carpet, firm, and level.

#2.2. The Bar

• Only plate-loaded bars (Power Bars) are permitted. Specialty bars (e.g., Squat bars, Deadlift bars) are not allowed.
• Weight: 20kg (+/- 0.05kg).
• Dimensions: Diameter of 29mm. Distance between rings must be 81cm. Center knurling is required.

#2.3. Plates and Collars

• Plates: Must be metal/steel/iron kilogram plates. Rubber/bumper plates are generally prohibited (exceptions apply for Youth/Master 4+).
• Color Code:
  • 25kg: Red
  • 20kg: Blue
  • 15kg: Yellow
  • 10kg and under: Any color.
• Loading: The heaviest plate is loaded facing in; all others face out.
• Collars: Must be used and weigh 2.5kg each.

#2.4. Lights and Cards

• Referees use a system of White (Good Lift) and Red (No Lift) lights.
• A colored card system (Red, Blue, Yellow) is used to indicate the specific reason for a failure.

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#3. Personal Apparel and Equipment

#3.1. General Rules

• All apparel must be clean and in good repair.
• Products manufactured by METAL are strictly banned.
• Equipment Check: Mandatory for all competitors. Usually held during the weigh-in period, ending 30 minutes before lifting starts.

#3.2. Raw vs. Equipped

• Raw (Unequipped): Allows Singlet, T-shirt, Undershorts, Socks, Shoes, Belt, Wrist Wraps, and Knee Sleeves.
• Equipped: Allows the above plus Squat Suits, Deadlift Suits, Bench Press Shirts, and Knee Wraps.

#3.3. Singlet

• Mandatory for all lifters in Raw competition.
• Must be non-supportive, one-piece, and form-fitting.
• Legs must not exceed 25cm from the crotch and must not touch the knees.

#3.4. T-Shirt

• Squat/Bench Press: Mandatory.
• Deadlift: Optional (Females not wearing a T-shirt must wear a sports bra).
• Must have sleeves (cannot extend below the elbow) and cannot be made of rubberized/stretch material.

#3.5. Undergarments

• Mandatory. Must be standard briefs or commercial bras/sports bras.
• Boxer shorts, compression shorts, or legs on underwear are not permitted.

#3.6. Footwear and Socks

• Shoes: Mandatory for all lifts. Soles must be flat (no hiking boots or cleats).
• Socks: Shin-length socks are mandatory for the Deadlift to protect the shins. They must not touch the knee wraps/sleeves.

#3.7. Supportive Equipment (Raw)

• Belt: Maximum width of 10cm. Worn outside the singlet.
• Wrist Wraps: Maximum length of 1m. Loop must not be over the thumb during the lift.
• Knee Sleeves: Single-ply Neoprene, max thickness 7mm, max length 30cm. No Velcro or additional support allowed.

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#4. Powerlifts and Rules of Performance

#4.1. 1. Squat

1. Start: The lifter un-racks the bar, assumes an upright position with knees locked. The Chief Referee gives the signal: downward arm motion + command “SQUAT”.
2. Descent: The lifter lowers the body until the top surface of the legs at the hip joint is lower than the top of the knees (breaking parallel).
3. Recovery: The lifter returns to an upright position with knees locked.
4. Finish: The Chief Referee gives the signal: backward arm motion + command “RACK”.

Reasons for Disqualification (Cards):

• (Red): Failure to achieve proper depth.
• (Blue): Failure to lock knees at start/finish; double bouncing; downward movement of the bar during ascent.
• (Yellow): Stepping/foot movement; contact with spotters; dumping the bar.

#4.2. 2. Bench Press

1. Start: Lifter lies on the bench, shoulders/buttocks in contact, feet flat on the floor. Arms locked. Referee signal: downward arm motion + command “START”.
2. Descent: Lower bar to chest/abdomen (not belt). Hold motionless.
3. Press: Referee signal: upward arm motion + command “PRESS”. Lifter presses to straight arm length (elbows locked).
4. Finish: Referee signal: backward arm motion + command “RACK”.

Reasons for Disqualification (Cards):

• (Red): Bar does not touch chest or touches belt.
• (Blue): Downward movement during press; failure to lock elbows.
• (Yellow): Heaving (sinking bar into chest); lifting buttocks/shoulders; foot movement; contact with rack/spotters.

#4.3. 3. Deadlift

1. Start: No referee signal. Lifter lifts the bar when ready.
2. Lift: Raise bar until standing erect with shoulders back and knees locked.
3. Finish: Referee signal: downward arm motion + command “DOWN”.
4. Return: Return bar to the floor under control with both hands.

Reasons for Disqualification (Cards):

• (Red): Failure to lock knees; failure to stand erect with shoulders back.
• (Blue): Downward movement during lift (hitching/ramping permitted only if no downward movement occurs); supporting bar on thighs.
• (Yellow): Slamming the bar; losing grip; foot movement.

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#5. Meet Protocol

#5.1. Weigh-In

• Begins 2 hours before the session start and lasts 90 minutes.
• Lifters may weigh-in nude, in underwear, or in a singlet.
• Opening attempts must be submitted during weigh-in.

#5.2. Order of Competition

• Rising Bar: Weights increase progressively.
• Rounds System: All lifters take their 1st attempt, then all take their 2nd, etc.
• Timing: Once the bar is declared “Loaded,” the lifter has 60 seconds to begin the lift.
• Attempt Changes: Lifters have 1 minute after an attempt to submit their next weight.
  • Deadlift Exception: The third attempt in the deadlift may be changed twice.

#5.3. Anti-Doping

• Testing: Minimum 10% of lifters will be tested.
• Standards: IDFPA adheres to WADA standards.
• Records: World Records require immediate drug testing of the lifter.

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#6. Referees and Records

#6.1. Referees

• Three referees adjudicate each lift: One Chief Referee and two Side Referees.
• Decisions are based on a majority vote (2 or 3 white lights = Good Lift).
• Referees cannot reverse a decision once made unless it was a mechanical error (wrong button pressed).

#6.2. Jury

• A three-member Jury oversees the referees.
• The Jury has the authority to overturn referee decisions (requires unanimity for 3-0 decisions) or grant re-lifts for technical errors.
• Protests regarding a 3-0 decision require a $20 (cash) fee.

#6.3. World Records

• Must be set at National, International, or Pro events with a Jury present.
• The weight must exceed the current record by at least 0.5kg.
• The lifter must successfully pass a drug test immediately following the record lift.

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Source: IDFPA Rulebook v2025.