Tag Archives: USAWA Rules

Steinborn (Steinborn Lift)

by Al Myers

STEINBORN LIFT

The “finale lift” on DAY ONE  of the IAWA World Championships is the Steinborn Lift.  The Steinborn Lift has a long standing history as a competitive lift with the IAWA.  It has been often contested at World Championships.  It is the TRUE ALL ROUND version of the squat.  But instead of taking the bar from squat stands, you load the bar onto the shoulders from the platform!  Once in that position, the rules of the squat apply until it is time to replace the bar to the floor – and that must be done in exactly the reverse order of the way you loaded it to the shoulders in the first place! It is a very challenging event.  Often for most lifters the “test” of it depends on what can be loaded onto the shoulders – NOT the squat portion.  I know that is the way it has always been for myself.  I have always been able to squat easily with whatever weight I could get from the platform to my shoulders.

The IAWA Rules for the Steinborn Lift is:

E9. STEINBORN LIFT

The rules of performance for the squat apply, except that the lifter has to take the bar from the floor to the shoulders, using a series of movements to get the bar in position, and be ready to receive the signal to squat. Following the completion of the squat and receiving the referees signal to replace the bar, the lifter must again use a series of movements to take the bar back to the lifting surface, under control. To get the bar to the shoulders the lifter will stand the bar on end  and move into a position against the bar so that the bar can fall or be rocked onto the shoulders. The bar can be brought onto one shoulder if desired, but must then be pivoted around and into position across the shoulders at the back of the neck. An aide can assist the lifter by placing a foot against the bottom of the up – ended bar to stop it sliding, both before and after the squat lift.

Causes for Failure:
1. The causes for failure are the same as for the squat once the bar has been received at the shoulders.
2. Failure to replace the bar to the platform in the same manner it was lifted, and under control.

A question on the USAWA Discussion Forum  arose whether spotters could be allowed on the platform while the Steinborn is being executed.  Apparently sometime in the past history of the IAWA this was not allowed.  However, now that is not a violation.  The Steinborn is like any other lift – and the use of spotters is allowed.  But just like any lift, if the spotters assist in any way the lift is not a good lift (except for the assistant which provides the foot to prevent the bar from sliding).   It is a debatable point if using spotters help with safety.  I actually prefer not to have spotters when I’m doing a Steinborn.  Timing and technique has to be perfect  to perform a Steinborn, and it is very easy for the “bar to get away from you”.  If this happens, I would prefer to be able to “dump it” without risking injury to any spotters trying to assist me.  I have seen injuries happen to spotters before with the Steinborn.

Pullover and Press on Floor (Pullover and Press)

by Al Myers

Pullover and Press

The Pullover and Press is the “original” chest press with a bar.  In the days before there were benches to lie on, if you wanted to chest press a weight you had to lay on the floor to do it.  Thus, the exercise FLOOR PRESS got its name.   The funny thing is that now Floor Presses are making a comeback in the weight game, and more lifters are including them in their training programs.  I’m sure the oldtimers who remember getting that first bench in their gym to lay on while chest  pressing are shaking their heads in disbelief!  I’m sure they felt at the time like a big advancement had been made when getting that bench. No more getting down on the dirty floor to lift. Nice supports to hold the bar in place.   Now with the comeback of the Floor Press it seems like a “step backwards!”  Sorta like me wanting to go back to a flip-phone. But I digress.  The topic of today is the Pullover and Press.  That’s a Floor Press with the pullover added to get the bar to the chest.  This lift even predates the Floor Press.  This was done before lifters even had boxes to rest the plates on so they could crawl under the bar to press it.  With the Pullover and Press, the bar & plates start on the platform and the lift ends when the bar and plates are back on the platform.  A true original All Round Lift!!!

The IAWA Rules for this lift are:

B41     PULLOVER AND FLOOR PRESS

The rules for the pullover are the same as for the pullover and push (B43), except that the legs must stay flat, and must not be moved during the pullover so as to gain assistance. The lifter can choose the width of the legs position, but once elected they must remain in that position. With the bar at fore arms  length and the elbows on the floor, the lifter must await the referees signal to press. The bar is pressed to arms length as per the bench press, and on completion the official will signal for the bar to be returned to the lifting surface. Note: when the lifter has pulled the bar over, movement of the upper arms is allowed whilst the lifter finds a better / stronger position, prior to the press.

Causes for Failure:

1. Failure to keep the legs flat and motionless during the lift.
2.  All other causes for failure are the same as for the pullover and push

Now I know you are probably wondering why the IAWA name for this lift is different in the blog title than the rule description?  Well, if you didn’t –  I did.   That’s just the way it is in the IAWA Rulebook.  The name of this lift in the outline in the front on the IAWA Rulebook calls this lift the PULLOVER AND PRESS ON FLOOR, while deeper in the IAWA Rulebook where the rule is written, this lift is called the PULLOVER AND FLOOR PRESS.  Not a big deal – but with as many all-round lifts that there are  this just adds to the confusion.  You would think the name of a lift would be consistent in the same Rulebook!  The USAWA Rulebook calls this lift just the PULLOVER AND PRESS, but the good news here is that the content of the USAWA Rules and IAWA Rules are the same!!

One Hand Clean and Jerk (Clean and Jerk – One Arm)

by Al Myers

Tony Terlazzo performing a One Arm Clean and Jerk.

The second lifting event on DAY ONE of the IAWA World Championships is the one arm Clean and Jerk.  This is one of  “the original” all-round lifts, and once was even contested as part of the Olympics Weightlifting.  The athlete can choose either arm for this lift, but once the arm “is chosen” it must be used for all the attempts.   The IAWA rules are very similar to the USAWA rules for this lift:

B25.   ONE HAND CLEAN AND JERK

The rules for the two hands clean and jerk apply except that the lift is done with either the left or right hand only. An optional grip is used, and the bar is raised to the commensurate shoulder as the lifting arm, in a single movement. The bar must not touch any part of the legs or trunk below the line of the nipples. In receiving the bar at the shoulder it should not make contact with or rest, on the opposite shoulder or chest. The centre of the sternum is used as the line of indication. The free hand may be supported on the thigh or knee of either leg, but must not touch the lifting surface, lifting arm or bar during the lift. With a single distinct effort the lifter will jerk the bar to arms length above the head. The signal to replace the bar will be given on completion of the lift, when the lifter is erect and motionless with the feet on a parallel plane to the torso.

Causes for Failure:

1.  Touching the lifting surface, bar or lifting arm with the free arm.
2.  Touching the bar with the legs or trunk below the line of the nipples.
3.  Touching the chest or shoulder with the bar, on the opposite side to the lifting arm.
4.  Allowing the bar to rise above the lower level of the ear, when adjusting the grip prior to the jerk.
5.  Failure to control the bar and fix it motionless, at completion.
6.  All other causes for failure are the same as for the two hands clean and jerk.

The USAWA Rules for this lift are practically the same. However, there is one additional rule stipulation in the USAWA Rules which states, “the nonlifting hand must be clear of the body upon completion of the lift.”  This is not stated in these IAWA Rules, so it appears to be technically allowed under the IAWA Rules??  However, I wouldn’t take that chance – so remove the supportive hand upon completion!

Reverse Curl (Curl – Reverse Grip)

by Al Myers

The strict Reverse Curl has a long tradition of being an All-Round Lift. This picture was published in a 1946 issue of Strength and Health.

Over this next week I’m going to highlight each lift that will be contested at the 2012 IAWA World Championships in Salina, Kansas on October 6th and 7th.  The total lifts contested is 7 – 4 on day 1 and 3 on day 2.  It is a good mix of lifts to test the all round strength of any lifter. The order in which the following list is listed is the order these lifts will be contested on meet day. 

Lifts on Day 1:

Reverse Curl (Curl – Reverse Grip)
One Hand Clean and Jerk (Clean and Jerk – One Arm)
Pullover and Press on Floor (Pullover and Press)
Steinborn (Steinborn Lift)

Lifts on Day 2:

Two Hands Snatch – 2 Inch Bar (Snatch – Fulton Bar)
One Hand Hacklift (Hack Lift – One Arm)
Straddle Deadlift (Jefferson Lift)

You may notice that each lift has 2 names.  The reason for this is that the IAWA rulebook has different names for several of the lifts than the USAWA rulebook.  The first name listed is the IAWA name while the second name (the one in parenthesis) is the USAWA name.    It is important to know that for this meet the IAWA rules for the individual lifts will be followed instead of the USAWA rules since this is an IAWA event.  The following is the IAWA rule for the Reverse Curl:

E32     REVERSE CURL

The rules of performance for the rectangular fix apply, except that once the curled bar reaches the midway point, it does not stop fixed, but continues in one movement, until the bar is at the top of the sternum / neck configuration.

Causes for Failure:

1. Starting to lift before the referees signal.
2.  The causes for failure are the same as for the rectangular fix, except that once curled the bar continues upwards to a finished position at the sternum / neck configuration.
3.  Any stopping or lowering of the bar on its upward journey.
4.  Lowering / replacing the bar before the referees signal.

E3       RECTANGULAR FIX

The barbell should be held at arms length, resting across the lifters thighs with the legs and body upright and erect. With a hand grip spacing of no more than shoulder width, and with the knuckles facing the front, the referee will signal to start the lift. With the upper arms remaining held in contact with the torso, the lower forearms will raise, holding the bar firm (not sagging at the wrist) until they are at right angles to the body and parallel to the floor. No raising of the heels and toes, or swaying of the body is allowed. When the bar is held fixed and motionless in the finished position, the referee will signal to replace the bar.

Causes for Failure:

1.  Starting the lift prior to the referees signal.
2.   Failure to hold the bar in the fixed, finished position, forearms at right angles to the body and parallel to the floor, until the referees completion signal.
3.   Any movement of the feet or swaying of the body during the lift.
4.  Failing to keep the legs and torso braced, upright and erect during the lift.
5.  Failure to keep the upper arms in contact with the torso throughout, or allowing wrists to sag.

The USAWA Rule for this lift (Curl – Reverse Grip) is the same, but just worded differently.  However, it is important to know that the USAWA does have a similar lift (Curl – Cheat, Reverse Grip) that follows the rule of the Cheat Curl instead of the Rectangular Fix.  That lift is NOT the one being contested!!! I’m reinforcing this point because the Curl – Cheat, Reverse Grip was contested at this past USAWA National Championships, and by that, could cause confusion!

NEW LIFT – Bench Press with the Fulton Bar

by Al Myers

It is always exciting to get new lifts in the USAWA.  At the Annual National Meeting in Las Vegas, this new lift was passed by the membership: Bench Press – Fulton Bar.  It was presented to the Executive Board for review last spring by Dino Gym member Scott Tully.  A year ago it was passed by the membership that ALL new Fulton Bar lifts MUST be approved to become official lifts of the USAWA, just like any other new proposed lift.   Scott just wondered why the common Bench Press was not represented, as several of the other common lifts (ie Snatch, Clean and Jerk, Deadlift, Clean and Push Press Continental to Chest, Maxey Press, etc)  were represented in our official lifts listing.  He made a great point – so now welcome the Bench Press to the list of Fulton Bar Lifts.

The official Fulton Bar lifts now stand at 13 lifts and include a good representation of all round lifts.  For those not familiar with the fulton bar terminology, the fulton bar is defined in the USAWA Rulebook as a 2″ bar with these specifications:

  • The diameter of the bar must be a minimum of 1 15/16 inches.
  • The bar may be a pipe or a solid steel shaft.
  • There must be no rotation to the sleeves of the bar.
  •  The minimum distance between the inside collars is 51 inches.
  • The maximum distance between the inside collars is 58 inches. 
  • The minimum total length must not be less than 7 feet.
  • There must not be any knurling on the bar.
  • The weight of the bar must be clearly marked.
  • The bar must be straight.

Now for the Official USAWA rule on the Bench Press – Fulton Bar:

Bench Press – Fulton Bar: The rules of the Bench Press apply except a Fulton Bar is used.

That’s it!!!  Pretty simple rule.   The only confusion may arise concerning whether the feet should “be in the air” (following the rule of the Bench Press – Feet in Air), which they do not.  If fact, that would be technically illegal to perform this new lift that way, as the rules of the Bench Press require the feet to be flat on the floor without movement.  Now let’s add some records to the Record List in the Fulton Bar Bench Press!!!!

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