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MEET TIME: Squat, Bench & Deadlift Commands


MEET TIME: Squat, Bench & Deadlift Commands

Getting the commands down for squat, bench, and deadlift are essential BEFORE you step on the platform. I have seen many individuals miss lifts because they simply did not understand the commands that are involved in the squat, bench, and deadlift.

I go over these commands and a few things to think of below. 


START: once the judge sees you have control of the bar, your knees are locked out, and you are in a vertical stance and not leaning over at all

RACK: once you complete the squat and have control over the weight at the top of the squat.


START: once you get the bar over your chest, have control of the bar, & your glutes / upper back are both in contact with the bench. Bar must be motionless.

PRESS: after bar comes to a complete stop on your chest.

RACK: after lockout is completed and elbows are locked out fully.


They will let you know that the bar is loaded. There is no start command.

DOWN: The head judge will give you a down command once you fully lock out the deadlift.