GPC Technical Rulebook: Squat, Bench Press & Deadlift
In GPC sanctioned competitions, lifters may elect to squat out of a hydraulic Monolift without walking the bar out, provided the feet remain stationary once the head referee issues the 'Squat' command.
1. The Squat: Hydraulic Monolift Protocol, Depth Planes & Referee Commands
Under the official Global Powerlifting Committee (GPC) Technical Rulebook, all sanctioned national and international championships utilize a hydraulic Monolift for the squat. A lifter may elect either to unrack the bar vertically and squat directly without walking the weight out, or to request before the flight that the Monolift hooks remain fixed so they can walk the bar backward in the traditional manner. Once the lifter has settled into their upright starting posture with knees locked, the Monolift operator swings the jaw hooks clear, and the Head Referee issues an audible "Squat" command accompanied by a downward movement of the arm.
Upon receiving the signal, the lifter must flex the knees and lower the body until the top surface of the legs at the hip joint (the anatomical inguinal crease) is lower than the top of the patella. Upward and downward bouncing at the bottom of the ascent (double-bouncing) or any downward movement of the bar after the concentric ascent has begun results in an immediate red light. Once the lifter returns to a fully erect posture with knees locked and feet stationary, the Head Referee gives the "Rack" command.
2. The Bench Press: Three-Command Cadence & Foot Contact Standards
The GPC bench press uses a strict three-command refereeing sequence: "Start", "Press", and "Rack". After taking the bar from the uprights (either unassisted or via a designated centre spotter lift-off), the lifter waits with elbows fully locked until the Head Referee calls "Start". The bar is lowered to the chest or abdominal area (it may not touch the belt) and held completely motionless in a visible pause.
Unlike federations that mandate flat heels, GPC rules allow the lifter to position the feet flat or on the toes/balls of the feet, provided the head, shoulders (upper back), and buttocks remain in continuous contact with the bench surface throughout the lift. Once the bar is motionless on the torso, the Head Referee calls "Press", and the lifter drives the bar to full, synchronous elbow extension and waits for the "Rack" command.
Official GPC Referee Failure Code Matrix (Red Light Infractions)
| Competition Lift | Red Light Card — Blue (Technical / Start) | Red Light Card — Red (Depth / Pause / Contact) | Red Light Card — Yellow (Completion / Rule Breach) |
|---|---|---|---|
| Squat | Failure to wait for "Squat" command or unlocked knees at start | Hip crease fails to break below the top surface of the knee | Downward bar movement on ascent, stepping feet before "Rack", or spotter contact |
| Bench Press | Failure to wait for "Start" command or unlocked elbows at unrack | Bar not paused motionless on chest, sinking after "Press", or bar touches belt | Buttocks lift off bench pad, uneven lockout, downward movement, or rack before command |
| Deadlift | N/A (No start command; lifter initiates pull once bar is loaded) | Failure to lock knees and stand erect with shoulders back at completion | Hitching the bar on the thighs, downward bar movement, or dropping bar before "Down" |
3. The Deadlift: Single Command & Anti-Hitching Enforcement
In the deadlift, the barbell is placed horizontally in front of the lifter's feet. Either a conventional stance or sumo stance may be used, with a double-overhand, hook, or mixed grip (lifting straps are strictly prohibited). There is no start signal: the lifter initiates the pull within the 60-second clock countdown and must lift the bar in one continuous upward motion until standing fully erect with knees locked and shoulders positioned squarely back.
Once the barbell is held motionless at lockout, the Head Referee gives a downward arm motion and the audible command "Down". Supporting the bar on the thighs coupled with an upward-and-downward knee rebend (hitching), stepping forward or backward before the "Down" command, or releasing the hands from the bar before it returns to the platform results in disqualification of the attempt.
Equipment & Attempt Timing Rules Every GPC Lifter Must Know
- 60-Second Platform Clock: Once the announcer calls "Bar is loaded" for a lifter's attempt, the athlete has exactly 60 seconds to initiate the Squat, Bench Press, or Deadlift (90 seconds is granted if a lifter follows themselves consecutively).
- 2.5 kg Minimum Progression Rule: All regular attempt increases must be a minimum of 2.5 kg; 0.5 kg or 1.0 kg fourth-attempt chips are permitted exclusively when attempting an official National, European, or World Record.
- Thumb Loop & Wrist Wrap Compliance: Thumb loops on wrist wraps must be slipped off the thumbs prior to stepping onto the competition platform, and wraps may not extend more than 10 cm above or 2 cm below the center of the wrist joint.
- Deadlift Shin Sock Requirement: All lifters must wear knee-length deadlift socks that completely cover the anterior shin up to the inferior border of the patella to maintain platform hygiene.