USAPL Deadlift Rules of Performance

As a competitor, it’s your duty to know what constitutes a good lift or a bad lift. Continue reading and swipe on the carousel to learn more about the deadlift!⁣

1. Prior to deadlifting, you must setup in the proper position. First off, make sure you have your socks on. For the deadlift, you must have 𝐬𝐡𝐢𝐧 𝐥𝐞𝐧𝐠𝐭𝐡 𝐬𝐨𝐜𝐤𝐬. Then you simply have to have the bar in front of you facing the front of the platform and grip the bar however you want.⁣

2. A proper lockout includes 𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐞𝐫𝐞𝐜𝐭 and the 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫𝐬 𝐛𝐚𝐜𝐤. You don’t need to overdo it and hyperextend the back though.⁣

3. A common error in beginners is not waiting for the command. You must wait at lockout to receive the “𝐃𝐎𝗪𝐍” command. That’s the only command and you can initiate your pull on your own time. This failure is denoted with a 𝐲𝐞𝐥𝐥𝐨𝐰 𝐜𝐚𝐫𝐝.⁣

4. Another common error is downward motion of the bar. The bar can slow down or stop, but it can’t go back down. This failure is denoted with a 𝐛𝐥𝐮𝐞 𝐜𝐚𝐫𝐝.⁣

5. Watch out for soft knees! The knees must be locked at the end of the lift. There are no medical exemptions for this. This failure is denoted with a 𝐫𝐞𝐝 𝐜𝐚𝐫𝐝.⁣

6. You can’t support the bar on the thighs like in Strongman or CrossFit. You’re allowed to edge the bar up the thighs though if it’s not being supported. This failure is denoted with a 𝐛𝐥𝐮𝐞 𝐜𝐚𝐫𝐝.⁣

7. Other failures include taking a step during the lift (𝐲𝐞𝐥𝐥𝐨𝐰 𝐜𝐚𝐫𝐝) and dropping the bar (𝐲𝐞𝐥𝐥𝐨𝐰 𝐜𝐚𝐫𝐝).⁣

8. You’re now ready for white lights and PRs. 𝐆𝐨𝐨𝐝 𝐥𝐮𝐜𝐤!⁣

If you have any questions about the deadlift, then comment below. And if you’re already an experienced USAPL competitor, then be sure to share this with the rookie competitors!

Icons made by Freepik from @flaticon

Read More