Category Archives: USAWA Daily News

Vertical Bar Deadlift, 2 Bars, 2″

by Al Myers

Longtime USAWA member and IAWA supporter John McKean performs a 283 pound Vertical Bar Deadlift - 2 Bars, 2" at the 2010 USAWA Club Challenge in Ambridge, PA.

One of the lifts that will be contested at this year’s World Championships in Perth, Australia will be the Vertical Bar Deadlift, 2 Bars, 2″.  This a very difficult grip lift that requires grip strength in BOTH HANDS.  If one of your hands is weaker than the other, this lift will show it!   I have done this lift in several USAWA competitions to date, but never in an IAWA competition.  This event was contested at the 2003 USAWA National Championships in Youngstown, Ohio. 

A while back  I received a question regarding this lift which I thought was an EXCELLENT QUESTION, so I would like share this question and my response since I’m sure other lifters might be wondering the same thing.

QUESTION: I wonder if you could help me out with some lifting technique!?  It is with reference to the 2 x 2″ vertical bar lift for Australia – I had a go at this lift on friday night, I attempted it with one bar at either side of my legs and found the weight plates were catching my legs all the way up!!! Is the straddle stance, i.e. one pin in front and one pin behind a legal position? Also is it mechanically better?  Thanks for the help.

First, lets do a review of the rules for this lift.  By now most of you know my frustrations with the nuances of rule differences between the USAWA rules and the IAWA rules for lifts.  Well, this lift is no exception to that as you will see. (By the way, both of these rule descriptions are actually for the same lift!  It doesn’t appear that way when you read them. )  Even the names are drastically different – the USAWA calls it a deadlift while the IAWA rules just call it a lift.

USAWA Rules for the Vertical Bar Deadlift, 2 Bars, 2″

I25.  Vertical Bar Deadlift – 2 Bars, 2”

The rules of the Vertical Bar Deadlift – 2 Bars, 1” apply except two 2” inch diameter Vertical Bars are used.

Need to reference this rule –

I24.  Vertical Bar Deadlift – 2 Bars, 1”

The setup for this lift requires two Vertical Bars, which is a bar of one inch diameter with a maximum length of 18 inches. A collar or plate must be tightly fastened or welded to the bottom so plates may be added to the bars. Both vertical bars must be loaded to the same weight.   No knurling is allowed on the bars. The lifter must start with the bars on each side of the lifter. Width of feet placement is optional, but the feet must be parallel and in line with the torso. Feet must not move during the lift, but the heels and toes may rise. Each bar may be gripped by any grip near the top of the Vertical Bars. The forearms are not allowed to touch the bars. The lifting hands or weight may accidentally touch the lifter’s body or legs during the lift, provided that it does not aid in the lift. The lift begins at the lifter’s discretion. The body must then straighten, lifting the Vertical Bars from the platform. The legs must be straight and knees locked and the body upright at the completion of the lift. Any rotation of the bars must be completely stopped. Once the weight is motionless, an official will give a command to end the lift.

IAWA Rules for the Two Vertical Bars (one in each hand) – 2 inch rods

F26.  TWO VERTICAL BARS (ONE IN EACH HAND) – 2 INCH RODS

The rules of performance are the same as for the vertical bar lift, except that the lift is performed with  two x 2 inch diameter bars / rods, one in each hand.

Causes for Failure: 

1. Causes for failure are the same as for the vertical bar lift, except that 2 x 2 inch rods are used.

Need to reference this rule –

F19. VERTICAL BAR LIFT – TWO INCH ROD 

The rules of performance are the same as for the vertical bar lift, except that the lift is performed with a two inch diameter bar / rod.

Causes for Failure: 

1.  Causes for failure are the same as for the one hand vertical  lift, except that a 2 inch rod is used.

Need to reference this rule as well –

F2.   ONE HAND VERTICAL BAR LIFT

The lifter will grip a vertical bar with one hand, and lift the bar and weight stack clear of the lifting surface, holding it motionless and under control for two seconds. On completion the legs should be erect and straight with the free hand clear of any contact with the body. The bar will be of 1 inch diameter, and can be up to 30 inches long. A collar or base plate should be tightened or welded  on the bottom to hold the vertical weight stack. The bar should not be knurled. The lifter can use an optional grip, and the lifting hand should not be in contact with or in close proximity to the weight stack, so as to avoid any tipping  or gripping of the bar  with the weight stack at an angle. The lifter should also be careful to ensure that the bar does not touch the forearm or leg, and the lifting hand is not locked against the thigh.

Causes for Failure:

1.   Any contact of the bar with the forearm or legs, or locking of the lifting hand or bar against the thigh.
2.  Any contact between the lifting hand and the weight stack, or any attempt to tip or grip the bar at an angle.
3.  Failure to achieve and maintain the finished position (weight held clear of the lifting surface, motionless and under control for two seconds, with the legs erect and straight and the free hand clear of any contact with the body.
4.  Replacing / lowering the bar before the referees signal.

Wow!  That is confusing – isn’t it???  Now add in the factor that the World Entry form, in it’s attached list of guidelines for the rules of the lifts to be contested,  has this lift misnamed as the 2 HANDS FULTON DUMBELLS DEADLIFT (I’m sure this is was just listed this way on accident),  but you can see why someone would have questions regarding this lift!  Add in the differences in rules between the USAWA and the IAWA and  it makes it nearly impossible for me to answer some parts of the question as well.

Is the straddle stance legal? 

The USAWA rules state that it IS NOT (the bars must be on each side of the lifter).  The IAWA rules don’t state that is an infraction (nothing is mentioned regarding the lifter’s stance) , so I  can assume that a straddle stance is allowed.  Now to the part about it being a mechanically advantage to use the straddle stance – I have tried it both ways and I prefer the side by side approach. It seems to me that my grip is dramatically reduced when holding one of  the VBs to the back, and since this event is limited by my grip and not my back strength, this reduces the amount I can lift. 

What are some other rules differences between the USAWA and the IAWA?

The big one that “jumps out” to me is the legal length  allowed.  The USAWA rules clearly state the VBs can not be over 18 inches in length while the IAWA rules allow a length of up to 30 inches long!  This is a HUGE difference!  Having  a VB  that long turns this lift into a partial lift.  For some short lifters, the VB may barely even clear the floor at lockout!   The USAWA rules require the lifter to stand totally upright with shoulders back (that is why it is called a deadlift in the USAWA rules) while the IAWA rules only require, as stated in the rules “to lift the bar and weight stack clear of the lifting surface”, thus I would say is why it is just called a lift. Nothing is stated in the IAWA rules about being required to stand upright (but I won’t be surprised that this will be required come meet day, and be justified with the explanation that standing upright was implied).   Here’s another question – my left hand strength on a VB is slightly less than my right hand, so can I load the VBs to different weights?   The USAWA rules clearly state NO on this – but this is not stated as an infraction in the IAWA rules so I’m going to assume I can do this (but then again I bet come meet day this will also not be allowed, with the explanation that this is ANOTHER  implied IAWA rule on this lift).  With these rule differences it appears to me that the USAWA rules are much more difficult than the IAWA rules for this SAME LIFT.  There is one rule issue that might make the IAWA rules a little more difficult than the USAWA rules as they state the weight must be  “motionless and under control for two seconds” whereas the USAWA rules only require the VBs to be held till “the weight is motionless”.  Two seconds is a long time to hold at lockout after becoming motionless, and will definitely decrease the amount of weight that can be lifted versus getting the down command immediately when the VBs are motionless. 

Neither set of rules state limitations on the size of plates that can be loaded onto the Vertical Bars. When lifting the VBs at your side, large plates (45#s or 20Ks) will hit the side of your legs and cause drag, and in turn less weight can be lifted. I prefer loading the VBs with smaller plates(25#s or 10Ks) when performing this lift.  Hopefully this will be the way the Vertical Bars will be loaded in Australia.

I have stated my opinion on rules many times before but I’m going to repeat it.  I don’t really care WHAT the rules are for a lift as long as the rules are well written and are specific in what is allowed and disallowed.  NOTHING SHOULD BE IMPLIED WHEN IT COMES TO THE RULE BOOK.  

It also would be nice if the USAWA and the IAWA had consistent rules in all of the lifts.  We are far from that now. But if at Worlds, the Vertical Bars are 30 inches long and only need to clear the floor a 1/2″ to be a legal lift, I will adapt to that and do it that way!

The Secret to my Strength

by Thom Van Vleck

My lovely wife, Kelly, serving up cake at the USAWA Nationals hosted by the JWC. She is the icing on my cake!

I have a secret to my strength, however much of it I have, and I owe it to someone special in my life.  It has nothing to do with secret supplements, or special workout routines, or coaching I have received,  but everything to do with the source of my motivation to be successful in life.  It’s my wife.  And since we are celebrating our 21st Anniversary this week (and more importantly to me the 25th Anniversary of our first date and the “real” first day or our life journey!!!!) I wanted to give her the credit she deserves.

My awesome wife, Kelly, by my side. She not only makes me feel younger but I even look younger.

Like a lot of us, we have a wife that puts up with what we do.  Some are more supportive than others.  I have admired some of the older guys in the USAWA and their how their wives seem to support what they do, like Dennis Mitchell and Denny Habecker. My wife takes care of a lot of the “behind the scenes” things at the numerous meets I run and I’m lucky to have someone who understands that my training is part of who I am and without it, I’m much less of a man.  I really need it to stay balanced and focused and my wife let’s me do that.

So, thanks for letting me give credit to someone who had been there by my side for 25 years….but let’s all take some time to thank those who help us out and let us do the things we love to do!   A solid partner in life is maybe the most important ingredient to success.  Thanks Kelly, for choosing to be mine!

Ramblin’

by Al Myers

One of my favorite sections of Bill Clark’s old Strength Journals was his “Ramblin” commentaries.  These often went “on and on”  about any significant or insignificant activity within the USAWA, or just his general viewpoints regarding an issue pertinent at the time.   So pretty much, Bill just rambled on about anything and everything, thus the name of the section – Rambin’.   Well, I’m no Bill Clark, but I got several things to announce or comment on today so I will be Ramblin’ a bit myself. 

First of all,  I want to wish Jarrod Fobes the best  of luck for his meet in Denver, Colorado on Saturday.  The meet is named “The Welcome Mat Meet” and will be Jarrod’s first promotion within the USAWA.  I really wanted to be there, and made plans to do so, but a family issue has interfered with my travel plans so I will be staying home dealing with that instead.  I believe this will be the FIRST EVER USAWA meet or event sanctioned in the State of Colorado.  I will need to do some checking to see for sure, but I don’t ever remember a meet in Colorado.  (If any of you “oldtimers” remember one please let me know.)  Of course, the most famous Colorado USAWA lifter is Rex Monahan.  Rex was a mainstay in major competitions for many years.  There is rarely a major meet where the conversation doesn’t turn to Rex, and a story or two is told in his remembrance.   But I don’t think Rex ever put on a USAWA meet in Colorado???? I can’t forget mentioning the Backbreaker this weekend as well.  This meet has been a mainstay at Clarks Gym for many years, and emphasizes all the heavy lifts – the Back, Hip, H&T, Neck, and Harness.  If you get a chance to make this meet on Sunday – DO IT!  More than likely you will get to meet up with the Heavy Lift PHENOMS Steve Schmidt and Joe Garcia, and they will very nicely give you the BEAT DOWN!

Before I forget, I want to congratulate  Jarrod for passing his USAWA officials test.  His name is now added to the list of Certified USAWA Officials.   This list is getting “longer and longer” and the USAWA Officials Program is growing.  I am glad we n0w have an Officials Program in the USAWA, after going many years without one.  I know the critics will always say that “passing a test doesn’t make a good official”, and I’m not going to argue that point.  But passing a test does do TWO THINGS that we didn’t have before: number 1, insures that an official has at least looked at the USAWA Rulebook once in their life, and point number 2, shows that the official at least cares enough to put a little time into taking the test to  become certified.   I don’t think we are asking too much!!!  Plus, every year I know we will do things to “strengthen” the officials program.  Last year at the National Meeting it was passed that an USAWA Official must also be a current member of the USAWA to be active.  Again, that is NOT TO MUCH TO ASK, but it is a small step forward.

BTW – the USAWA Online Store is making sales!   I just sent out a big order yesterday to Jim Malloy.   Thanks Jim for your order!  Jim has been a HUGE SUPPORTER of the USAWA for many, many years.   He always keeps his membership up to date and has supported practically every thing the USAWA has done.  Before I know it I will need to be ordering more merchandise.   Also, our inventory stock is very limited and it is VERY LIKELY that certain sizes of shirts will be sold out before I restock.   I will list this on the store item blog site as it happens.  PLEASE CHECK THIS before ordering items that may be out of stock.  Also, if anyone has ideas for other online store items just let me know and I’ll consider it (unless someone wants something silly, like say, USAWA labeled beer!). 

The IAWA World Championships in Perth, Australia is getting closer!  It looks like the USAWA will have a good representation of competitors present.  Besides myself and Chad Ullom, I know that Denny Habecker, Art Montini, and Dennis & Flossy Mitchell will be making the trip.   I don’t know of any other USAWA lifters that are going, and if you are, please let me know.  Come to think of it – this is the SAME GROUP that made it to the IAWA Championships in Glasgow last year!  Best of luck to all competitors and safe travels. 

I better call it quits before this gets too long.  After all, Bill usually kept his “ramblins” to only a page in the ole Journal!

Bars, Bars, and MORE Bars!

by Thom Van Vleck

Al doing front squats, his favorite lift! But try to ignore him, what I really want you to notice is the wide variety of bars on the Dino Gym wall!

Ok, if you lift weights regularly I’m sure you have noticed there are a lot of bars out there!   Yesterday, Al pointed out what’s “legal” in the USAWA and how that rule has changed to allow some wiggle room.  He wrote that article in response to my use of the over sized “John Ware” bar used at the OTSM Championships.  I think I inadvertently opened a can of worms for Al using that bar.  I, for one, appreciate the wiggle room. Here’s why:

Back in the day, all bars were assumed to be made for competition so they were all made to exact specifications.  I remember sitting down with my Uncle Wayne Jackson as he ordered a new York 400lb Olympic set in 1977 (I still have it!).  Back then, you had few suppliers to order from……then came the fitness craze and people started making bars for training, not competition.  What’s the one thing that can end the life of a bar?  Getting bent!  How do you make a cheap bar last longer?  Make it thicker and out of harder steel, so you end up with these bars that are thicker and of hardened steel that won’t “whip” like a high quality Oly bar.  When you walk into my gym you will see the “gun rack” of bars and at first glance, they all look alike.  But look closely and you’ll see all kinds of subtle variations.  I’ll blame China, too.  Even Eleiko, the “Cadillac” of barbells, now has their bars forged in China, then assembled in Sweden.  I had a York bar that had “York, U.S.A” on it….made in China…but assembled in the USA so I guess they get around the loophole of not mentioning “China” on the bar.  I’ll blame China because I don’t think they worry too much about “exactness”.  They don’t care if it’s “legal”, they just crank out a product and if it’s close, then it’s all good to them.

I have about 15 or so bars (I don’t know exactly how many because I have so much of my stuff out on “loan” I’ve lost count.  But let’s just say I have a wide variety of bars (but not as many as the Dino Gym) and when you look closely at these bars there are all kinds of subtle…and not so subtle differences.  There are also many variations in the type of steel used.  The best kind of steel for a bar will bend and good steel will bend and then snap back into it’s original shape.  Hardened Steel will not bend and will tend to snap if you force it to bend or it will bend and stay that way.  You can even have good and bad batches of steel that are intended to be the same.  So, two bars that are “Exactly” the same upon visual inspection, maybe even made by the same company, may have very different characteristics.  Companies today will “contract” out jobs to factories in China.  That contract may be bid out after each order and a different company will supply the bar each time resulting in all kinds of variations.

Ok, just ignore he ugly guy doing the Continental to the Shoulders and focus on the bars on the wall! More bars in Al's gym!

Finally, it’s my contention the original size of an Olympic bar was developed for the average sized man.  I am 6’3″ and my wing span is 6’9″.  It is very difficult for me to get under a “regulation” bar and not bind up.  John Ware was the same way so he had that bar we used in the 2011 OTSM Championships custom made for him.  I know there are some issues with having the weights further away from the center of gravity and that can create more “whip” and help with certain lifts…but it’s easier for the shorter guy to adapt to a longer bar than the taller guy to adapt to a shorter bar.

Again....try not to focus on the ugly guys...and notice the bars leaning against the wall in the background! The JWC has it's fair share of bars! (btw...that's Dean Ross hitting a Anderson Squat at the OTSM in the JWC Training Hall!)

So, the moral of my story?  There are a lot of variations out there on the “standard” Olympic bar.   Some will bend, some will have good whip. I have 4 made by York and there are differences in width INSIDE the collars and there should NOT BE as these are regulation bars.  We need a little play so that we can allow for more bars to be used.  Weightlifting for fitness is a growing craze, but lifting as a sport is DYING!  Today’s generation is not the sticklers for details like Baby boomers who were raised by the WWII generation where almost everyone had served in the military and picked up on that “attention to detail”.  Today’s younger guys just want to lift more weight and they don’t like rules that make no sense to them.  Rules are made to make things more fair, not the other way around.  So, thanks to the USAWA for loosening up the rules on the dimensions of the bars but keeping the spirit of fairness by having rules that keeps the lifting true and comparable from contest to contest!  I think it will be good for our sport!

Legal Bars in the USAWA

by Al Myers

Dino Gym member Matt Cookson squatting using the Dino Squat Bar in a recent workout. The Dino Squat Bar is a custom made bar that is longer than most commercial bars. But - is it legal for use in USAWA competition?

I really enjoyed Thom’s Daily News Story last week on his “15 Year Journey”.  In his story he mentioned how he recently acquired a bar that was once owned by the Late Powerlifting GREAT John Ware.  Thom was able to get this bar by a “stroke of luck”, and when he first got this bar it was rusted up so bad the collars wouldn’t even spin.  It was about thrown away and turned into scrape iron!  Thom saved the life of this barbell.  Thom completely refurbished this great find to “working order” and it now a big part of the JWC Training Hall.  We used it for the Anderson Squat in the USAWA Old Time Strongman Championships. It gave us all a good feeling knowing that this was the bar that John Ware used when he was training for his 1000# squats.   This bar has all the good qualities you want in a squat bar – good knurling, very stiff, thick diameter, and EXTRA LONG!  When Thom mentioned the bar being extra long in his story, I was FOR SURE thinking I would be getting an inquiry from some all-round lifter wondering if this was LEGAL for use in the USAWA.  Surprisingly, I didn’t get this email from anyone. 

This brings us to the question, “What is a legal bar in the USAWA?”.  Several lifting organizations have VERY SPECIFIC criteria for the design specifications of the bar being used in the competition (like the USWA).  This was one issue that was TOTALLY REVISED with the updated USAWA Rulebook that took effect in 2009.   I was the one who made these changes and here’s why. This was the rule in the Rulebook PRIOR to the 2009 edition regarding a legal bar in the USAWA:

The barbell must meet the following specifications:

  • 20 kilogram (45 lbs) in weight
  • Length of the bar shall be 2200 millimeters (86.6 inches)
  • Diameter of the bar is 28 millimeters (1.1 inch)
  • Diameter of the sleeve is 50 millimeters (1.96 inch)
  • Distance between the inside collars is 1310 millimeters (51.6 inch)
  • Width of the inside collars including the collar of the sleeve must be 30 millimeters (1.2 inch)
  • There shall be knurling on the bar 245 millimeters (9.6 inch) from the inside collars towards the center.
  • There shall be a center knurling of 120 millimeters (4.7 inch) located in the exact center of the bar.

Those are PRETTY SPECIFIC criteria is determining what a legal bar is.  Also notice that the rules state “barbell must meet”.  This means there is no “wiggle room” on this.  The bar is either legal or not legal according to what is listed above.  I remember reading this in the rulebook the first time many years ago and upon reading it, went to the gym and measured all my bars and found I had NO BARS meeting those specs.  And I have over 30 different type of bars in the Dino Gym!!  That means I couldn’t even conduct a meet within the USAWA if I was going to be “technical about things”.  I have no idea where these very specific specifications came from.  My guess is that they were copied from some other organizations rules – and probably from the 1950’s!  When I asked about this, I was told that this rule wasn’t enforced so “that was that”.   I’m one who like things “spelled out”, and especially when it applies to rules.  I have voiced “my gripes” about things like this in the past, but I feel a rule should be followed if there is one, and if it’s not followed then it should be changed to something that can be adhered to.  That is the reason I made major changes to the rules concerning a legal bar in the USAWA.  The rule for bars now is this (much looser in guidelines):

SECTION VI. ARTICLE 16.  The bar must meet the following specifications.

  • The bar must have a minimum diameter of 28 millimeters or 1.1 inches.
  • The sleeves of the bar must have a minimum diameter of 50 millimeters or 1.96 inches.
  • The minimum distance between the inside collars is 51 inches. 
  • The maximum distance between the inside collars is 58 inches.
  •  The minimum total length of the bar must not be less than 7 feet. An exception to this is when lifts are done where the combined weight of the bar and the plates does not exceed 20 kilograms or 45 pounds, whereas a lighter and shorter bar may be used. Another exception is allowing a lighter and shorter bar to be used for women and junior lifters. 
  • The maximum total length of the bar must not exceed 8 ½ feet.
  • All bars must be marked with a clear indication of the bar’s weight if the bar’s weight is not 45 pounds or 20 kilograms.
  • The bar may contain knurling on any parts of it. 
  • For one hand lifts, the bar must contain knurling in the center of the bar.
  • The bar must be straight.
  • The sleeves of the bar are allowed to revolve.

I feel our new guidelines are much more appropriate than what we had previous.  We allow alot of leniency in the type of bar used in our competitions. Now meet directors can conduct meets without worrying about being in violation of the rules concerning a legal bar. You would be “hard pressed” to find a commercial bar that does not fit the new rule criteria. These new bar rules hit all the main points that should be addressed, i.e. not allowing the use of a bent bar for the one handed deadlift. (hmm..now THAT’S NEVER HAPPENED! )   I want to also mention that the IAWA(UK) Rulebook (which we follow for IAWA competitions) still lists our OLD SPECS as defining a legal bar for competition.  I haven’t asked, but I bet the response would be the same one I’ve heard before that this rule isn’t enforced!  Of which my response would be THEN CHANGE THE RULE!!  But THAT is another story for another day.

By the way, the Ware Bar and the Dino Squat Bar are LEGAL BARS  in the USAWA!

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