Tag Archives: USAWA Rules

French Press

by Al Myers

Chuck Cookson performing an ALL TIME best USAWA record of 207 pounds in the French Press at the 2012 Dino Gym Record Day. Take notice that Chuck has the perfect arm length to do this lift, and that his elbows are not even above his head when extended straight up!

This is an official lift of both the USAWA and the IAWA.  Amazingly, the rules are the SAME as well as the lift is named the SAME.  That is a rarity between USAWA and IAWA lifts!! However, that is about the ONLY THING I like about the French Press!  I wish I knew more about how this lift came about and who was responsible for writing the original rules on it. They must have been written by a cruel person who likes to see lifters FAIL at performing a lift! The rules for this lift are written in a way that MOST lifters can’t even perform a French Press according to them.  For a lift so simple in concept – these rules seem to me to be “over the top” for the French Press. I do know it has been around for quite a while as an all-round lift as it is represented in the old Missouri Valley Record List.  The oldest record in the Mo-Valley list is held by Homer Lewellen of Columbia, Missouri who did a French Press of 185 pounds in 1962 in the 198 class.  Other good marks in this record list were by Jim Charlton and Wayne Jackson.  I just assume they were done with the same rules as we have today, as this lift was one of the original 110.

The USAWA Rules for the French Press

A25.   French Press

The bar is brought from the platform to an overhead position by any method to assume the starting position of this lift. The lifter’s arms must be straight, the lifter standing, and the body upright before the start of the lift. Width of feet placement is optional.  Once the bar is overhead and motionless, with the lifter’s arms straight, the lift begins at the lifter’s discretion. The hand spacing on the bar must not exceed 6 inches. The palms of the hands must be facing away from the lifter. The lifter will bend the arms and lower the bar until the bar touches the base of the neck at the junction of the shoulders without lowering the upper arms. The elbows must remain above the top of the head. Once the bar is on the base of the neck, an official will give the command to press.  The elbows must not be lowered during any part of the press or it will be a disqualification. The legs must remain straight during the lift. There must not be any backbend, any bending of the knees, or movement of the feet during the lift. The heels and toes must not rise.  Once the bar has been pressed, the arms straight and the bar motionless, an official will give a command to end the lift. The bar may be lowered by any method.

READ THE ABOVE RULE CAREFULLY as I know most USAWA lifters are not familiar with the legal nuances of this lift.  As I’ve said – I don’t like the rules for the French Press.  I have done French Presses in training in the past and the exercise I do (as well as most of my training partners) is NOTHING like the French Press described above!   These rules are so restrictive that it prevents most lifters from even being capable of performing a legal French Press.  Also, it is a terrible lift to judge – invaribly a lifters elbows drop to some degree and it makes for very subjective judging.  If it is in a meet at least half of the lifters can’t even do a legal lift correctly, so the judging gets lax (and not in accordance with the written rules) just so lifters won’t “bomb out” on the lift.  The French Press has been in one National Championship (2005), and if I have any say in it, that will be the last and only one that the French Press will be in.  

However, like I said, the French Press is a great training lift for the shoulders and triceps if done differently. A wider grip, descending to only the back of the head, with a slight elbow drop allows for natural movement and normal shoulder rotation.  The 6 inch grip width creates most of the problems, especially on a straight bar.  Also, requiring the bar to touch the BASE of the neck creates issues if a lifters arm length is not of the correct proportions.  I guess I just don’t understand why the rules for the French Press are written this way when the practicality of performing it in training is so much different?  

However, at the Dino Gym Record Day I was proved wrong on many accounts when Dino Gym member Chuck Cookson performed a legal French Press of 207 pounds while maintaining PERFECT legal form.   This record of Chuck’s is the top ALL TIME in the USAWA, besting Ernie Beaths mark of 200 pounds.  I judged Chuck’s French Press and made sure it was done strictly in accordance with the rules.  He has perfect body mechanics and limb lengths to do this lift with perfection.   So – I guess I now feel the the French Press is a good lift because I know SOMEONE who can do it right! A Lot of the other USAWA lifts are also in the category of the French Press, ie Van Dam Lift, Mansfield, Zeigler, etc.   I guess I feel if someone can do them correctly and excel in them, these lifts should be available to allow these few lifters to show their abilities in these difficult lifts at record days (But NOT in meets!!).

Divisions, Awards & Records

by Al Myers

The other day I wrote a blog about the USAWA scoring system, and how using it is an “unwritten policy” of the USAWA because it is not detailed in the Rulebook but is the common way the USAWA has ALWAYS scored meets.  Today I’m going to cover another topic that has several  “unwritten policies” that applies to divisions, awards, and records.  I know there has been some confusion on this because lately I have received a few emails asking questions on it. I will make references to the USAWA Rulebook whenever possible, but “lots of stuff” is not outlined in the Rulebook with specific details.  Instead, it is just “common knowledge” amongst experienced USAWA members.  I will also “throw in” a few opinions of my own in this story as it relates to these matters.

First, the USAWA recognizes four main age groups with subdivisions.  This comes straight from the Rulebook:

II. 3.  The USAWA will recognize four main age groups:

  • Junior – This includes lifters who have not reached their 20th birthday.   Junior age groups may be further split into smaller age groups. These include 13 and under, 14-15, 16-17, and 18-19.
  • Senior – This includes lifters who have reached their 20th birthday, but have not reached their 40th birthday.
  • Open – This includes lifters who are 20 years of age or older.
  • Master – This includes lifters who are 40 years of age or older. Master age groups may be further split into smaller age groups.  These include 40-44, 45-49, 50-54, and will continue each 5 years to infinity.

These are the age groups which MAY be offered in any USAWA competitions.  No where in the Rulebook does it say a meet director MUST offer each of these age group (and subdivisions).  In fact, most USAWA competitions do not offer ANY of these age group categories in meets.  Small meets competitors just typically compete against everyone, with the ranking determined by the Scoring System which I outlined the other day. However at big competitions (like the USAWA National Championship) these age groups may be offered because awards are given for BEST LIFTERS within these different groupings. That is really the only reason age groupings are included at meets – for the awards.  It is silly to advertise age groupings if it doesn’t mean anything, ie offering age group categories but NOT giving out awards in them.  By now, some have noticed that the 2012 National Championships is offering these age groupings: Junior, Senior, and Master for both Men and Women. Our Rulebook clearly spells out that Men and Women have seperate divisions:

II. 1.  Competitions are to be organized for both men and women.

You will notice that the OPEN age group is not included at Nationals this year.  This age grouping has been included at times in the past at Nationals.  Now is the time for me to “get on my soapbox” during this story and explain my views on why I’m NOT OFFERING the open division. First of all, of ALL these four age groupings, there is only one that is redundant (already represented in other age groupings) and THAT is the open age group. The “open” age group is solely the combination of the Senior age group and the Master age group.  This is where the problem arises.  By having the open age group for awards (in place of the Senior Age Group), it allows lifters in the Masters age group to win their Master Awards as well  as the open awards, thus “taking awards away” from those lifters in the Senior 20-39 age group.  I call this DOUBLE DIPPING.  Of course, the Master lifters lose their age percent adjustment to do this, but STILL CAN win these awards.  Offering the Senior Age Group (instead of an open age group) for awards eliminates the possibility of this happening.  Now – I know what several of you are saying right now! And that is” if a Master is good enough without their age point bonus they SHOULD win these awards!” After all – being an “old guy” shouldn’t be an advantage – Right???? Well, I can tell you that this is making the assumption that age is NOT an advantage.  I know I am better in several of the all round lifts now at the age of 45 than I was at the age of 35, because I have had the many years experience of learning the correct way of performing the lifts. Am I stronger now? No – but I’m just “better” at some of the difficult all round lifts because I have had more years of practice time.  So I would argue that lifters of Master Age MIGHT at times have an advantage over novice Senior lifters – thus why the Senior Age Group should be recognized by itself.  Every other age group is recognized by itself – why should lifters in the 20-39 age group be discriminated against???

The USAWA is not like most other lifting organizations. We are not a “for profit” business and NO ONE makes a profit from putting on a meet. Our meet promoters are NOT professional meet promoters.  I know a few PL meet promoters who make their living “running meets”, and like any business, need to make money to continue.  I sure don’t fault them for this. But in the USAWA if a meet director “breaks even” on meets that is the norm.  I have been to powerlifting meets in the past where one could enter multiple divisions if they wanted to.  I never did this because I thought it was foolish.  It is just a “marketing ploy” on the meet directors part to “up sale the entries” for more profit.  After all, it makes perfect business sense to allow one lifter to pay several entry fees so they could win lots of awards.    Add in American Records for each of these divisions and then you really “sweeten the pot” to sucker more lifters in with this sales pitch.  I’ve seen lifters walk out of these meets carrying more weight in awards than their max squat and “bragging” on the 12 American Records they just set over the course of the 6 divisions they entered!!!  Who do they think they are kidding here?  But the lifters are happy with their boughten fame and the meet directors smiling with his fat pockets.

I’m glad the USAWA doesn’t operate like that. A meet director should charge what is needed to finance a meet with one entry fee per lifter and not rely on “tricking” the lifters into more fees.  Also, no one is “buying” a record in a special division in the USAWA.  If you enter a meet and set a record – YOU SET A RECORD!  No where in the Rulebook does it say you must be “entered” in that division or age group (and have paid an entry fee for it) to set a record in that division.  Lifters have set overall (or open) records in the past without ever being officially entered in these divisions. That’s the precident which has been set long before now. This comes AGAIN straight from the Rulebook:

V. 8.  Records will be kept for men and women in all weight classes within subgroups of the Junior and Master age groups. Overall records will be kept for men and women in all weight classes, and will include all age groups.  

Now I’m not saying that is how the records are being kept now -but this line in the Rulebook CLEARLY outlines how the records SHOULD be kept.  It does not say “open records” are kept, but that OVERALL records are kept.  This means the OVERALL best record within all age groupings – Junior, Senior and Master.  Think of it as the ULTIMATE weight class record, because it is the BEST ever done in the weight class, of all ages.  And I’ll say it again – you DO NOT have to pay a special fee at a meet to get this record!

As you can tell I am not in favor of the open age group.   From now on any meet I’m promoting WILL NOT include this age grouping. Of course, if other meet promoters want to have it in their meet that is their right.  The USAWA will not tell you what awards to give out – that’s your job as the meet promoter.  But don’t count on me entering your open age group (in addition to the Masters) to give you a few extra dollars! I’ll always think that’s a scam as well as unfair to the Senior Age Class lifters.

I welcome any rebuttals to to my opinions on this subject.

USAWA Scoring

by Al Myers

One of the unique aspects of the USAWA is our scoring system for meets.  I know there are several  USAWA lifters who are not fully familiar (and completely understand) this scoring system so I’m going to take today’s story and go over it.  Now – I’m not going to get into any discussion (or my opinion) on whether it is fair or not.  That’s been hashed over many times and no one will ever be considered the victor.  There will always be some who don’t think it is fair – young lifters, old lifters, light lifters or heavy lifters.  I’ve heard it from all.

The USAWA scoring system is not outlined anywhere in the Rule Book.  It has been one of those “unwritten policies” of the USAWA that has been in place since the beginning.  Bill Clark is the one who came up with the way our scoring is done.  By the way, the IAWA uses the same scoring system (with some minor differences).  It is just the way it has always been done.  Simply put, a lifters total weight lifted during the day (on their max lift in each event)  is adjusted for the lifters bodyweight (by using the Lynch Formula) and corrected for age allowance (1% per year starting at the age of 40).  This gives each lifter an adjusted Lynch Points that can be used to determine the ranking of the meet.  By using this system, lifters of all ages and bodyweights can be compared.  Now it’s time for questions.

May a Meet Director use a different scoring system if they want? 

The answer is YES, but the recommendation  from the USAWA is to use the system we have in place so we have meet consistency.  Championships are different in that they definitely are REQUIRED to use this scoring system. But if a meet director wants to have divisions for awards, that is acceptable.  The USAWA has always allowed meet directors to give out any awards they want to and to whom they want to.  That is another “unwritten policy” of the USAWA.

How do I get these factors for the Lynch Formula and formulas to do these calculations?

The Lynch Formula is available on the website under “Scoring Information” on the Home Page.  It is a MUST READ to fully understand all the details of the USAWA Scoring System.   Everything is available on that page to successfully score a USAWA competition.

Is there a spreadsheet available to do this scoring system?

GOOD NEWS on that question!  For the last 6 months we have been using an Excel Spreadsheet developed by Mike Murdock.  All of the “bugs” have now been worked out of it and it will be “released” in the near future.  It makes scoring a USAWA meet very easy! The Lynch Factors and age adjustments are built into it.  It even has the capabilities of printing off certificates for each lifter which summarizes their lifts.

The Weaver Stick Controversy

by Al Myers

John Gallagher demonstrating the Weaver Stick, the lift made popular by George Weaver. This photo was in an article written by Weaver, in which he said "demonstrates the proper method of lifting the Weaver Stick". Take notice of the bent arm and non-upright body position. This makes me wonder - was this the way he INTENDED the Weaver Stick to be done?

Yesterdays Daily News Story by the famous strength historian David Willoughby was just a “set up” for today’s story.  In it, he described the origins of the Weaver Stick and the foundation for the Weaver Stick rules.   I feel the Weaver Stick is a misunderstood  (most don’t know how to even MAKE a Weaver Stick) lift of the All-Rounds, and after what I reveal today it will now not just be misunderstood, but will be a controversial lift as well.  I have written blogs on the Weaver Stick before and have went over its historical significance in the USAWA.  I have even covered the best lifts ever done in the USAWA using the Weaver Stick.  That is not what today’s story is about.  This lift was part of my grip meet a few years ago as well. So I know there are several lifters who are familiar with it.  I was introduced to the Weaver Stick for the first time when I went to Clarks Gym years ago for a record day.  After putting up “BIG LIFTS” all day for records in several full body type lifts, Bill brought out his Weaver Stick to “humble us”. It did the trick.  I could barely lift 5 pounds!  I then went home and made my own Weaver Stick, which still resides in the corner of the Dino Gym for anytime I feel like “humbling someone”.  Ole Clark did it to me – and now I’m returning the favor!

But what’s the controversy you ask? Well, lets go over both the USAWA Rules and the IAWA Rules and you’ll soon find out!

USAWA RULE I26. Weaver Stick

A Weaver Stick is used for this lift. The Weaver Stick utilizes a wooden broomstick with these dimensions. The handle is 5 ½ inches in length. The junction of the handle and the rest of the Weaver Stick may be marked with tape, or with any material that is raised to provide a distinct separation between the handle and the rest of the stick. This marking is ½ inch in length. At a point exactly 36 inches from the end of the marking, or 42 inches from the end of the handle, a notch is made in the stick to allow a cord to be attached to it. This cord may be of any length.  Weight is tied onto the end of the cord. The Weaver Stick must rest on a flat lifting surface with the weight hanging free. The lift will begin at the lifter’s discretion. The lifter will take a position alongside the Weaver Stick, and grip the handle of the Weaver Stick by one hand, facing the length of the stick. The lifting hand and arm must remain straight with elbow fully locked, and must not be in contact with the body during the lift. The lifting arm must remain at the lifter’s side throughout the lift. The heel of the hand must remain on top of the Weaver Stick. If the hand twists under the stick during the lift, it is a disqualification. The non-lifting hand must not touch the lifting arm, lifting hand, or Weaver Stick during the lift. The lifter’s body must be upright with legs straight at the completion of the lift, but the legs may bend when picking up the stick. The Weaver Stick must be lifted entirely clear from the lifting surface while maintaining the stick parallel to the floor. If the end of the stick containing the weight dips to any degree, it is a disqualification. If the lifting hand moves to a position in front of the handle marking during the lift, it is a disqualification. Once the Weaver Stick is motionless, an official will give a command to end the lift. Records are also kept for the Weaver Stick with the lifter facing backwards, away from the length of the stick.

IAWA RULE  F9.   WEAVER STICK LIFT

This lift can be performed with either hand, and to the front or the rear. The lifter will use a 36 inch long stick, it will have a notch half an inch from one end where the weight will be suspended or attached. The stick will be gripped a full 36 inches away from the weight, with one hand. The stick will be set down on a chair or table, the lifter must lift the stick off the surface parallel to the floor and not with the weighted end tilting down. There is no minimum height that it has to be lifted, just clear of the table. It must be lifted straight up, no rocking motions are allowed. The lifting hand and arm must remain free of the body, and the heel of the hand must remain on top of the stick, the hand is not allowed to twist around the stick. When the stick is held clear of the table and motionless the referee will signal to replace the bar. A hand grip guard can be made using two metal right angles, screwed to the stick in such a manner as to prevent the hand from being closer than 36 inches. The handle can be taped around to suit the lifters hand and afford a good grip.

Causes for Failure: 

1.  Failure to keep the stick held parallel (approx.) to the floor at all times during the lift.  
2.  Touching the body with the lifting hand or arm and failing to keep the heel of the hand on top. 
3.  Failure to lift the stick clear of the chair or surface, under control. 
4.   Lowering / replacing the bar before the referees signal.

Do you notice the BIG DIFFERENCE between the USAWA rule and the IAWA rule???????

It’s a BIG ONE – the IAWA rule for the Weaver Stick DOES NOT require the arm to be straight!!! It can be bent to any degree.  Let me “tell ya” – that’s a big difference!  Much more weight can be lifted with the Weaver Stick if the arm does not have to remain straight.  Bending the arm allows other arm muscles to come into play and helps with the wrist stabilization.  I am sure most USAWA lifters are not aware of this IAWA rule for the Weaver Stick.  I know I wasn’t until IAWA President Steve Gardner and I got into this discussion during one of our “beer drinking sessions” a few days after the IAWA Worlds in Australia.  He was not aware that the USAWA required a straight arm either (just as I was not aware that the IAWA allowed a bent arm) – as we have since the beginning.  Maybe this all arose because of the misinterpretation of Weaver’s account by Willoughby.  Re-read yesterdays story and you will now notice that he didn’t mention at ANY TIME the arm must be straight.  But at the same time he referenced that drawing of Grimek as the “correct position” using the Weaver Stick, and in it John Grimek’s arm is as “straight as an arrow”.  Now I can only imagine at this point in this story Weaver Stick extraordinaire Tom Ryan is getting out of his chair and  ready to give someone “a thrashing” with HIS Weaver Stick for insulting the Weaver Stick Rule this way.  After all, I witnessed Tom set his big Weaver Stick  ALL-TIME USAWA RECORD of 7 pounds at a record day in Clarks Gym in 2002.  I also remember very clearly that Tom’s arm was very straight when he did it, as Bill Clark was officiating him and wouldn’t let “nothing bend” on the issue of requiring a straight arm. That’s how it has always been in the USAWA.  I contested the Weaver Stick at my 2010 Grip Challenge at my gym, and close to a dozen good “grip guys” tested on it. I was the judge, and judged it as hard as Bill would have.  Grip sensation Andy Durniat lifted 6 pounds, along with my father LaVerne (everyone was surprised with that one!).  But ole Dad has spent a lifetime of building his grip doing farm work, and it paid off with  building the right muscles for the Weaver Stick.  These were the top Weaver Stick lifts of the day, and both very solid and reputable lifts with the Weaver Stick using a straight arm. This meet sure reiterated the great Weaver Stick Record of 7 pounds done by Tom Ryan.

We (the USAWA) have made great strides in the past couple of years to get our USAWA rules into compliance with the IAWA rules.  We have been changing ours to met theirs. But this is one I would argue that we have RIGHT – as any rule should represent THE INTENT of the original development of the lift.  I truly feel Weaver intended for the Weaver Stick be done with a straight arm and NOT a bent arm.  Or did he INTEND it to be done with a bent arm????  That’s the controversy. 

One thing is for certain – officiating the Weaver Stick with a bent arm allowed would be a whole lot easier.  Making the decision of “red lighting” a lift on arm bend is very subjective.  Bill Clark once told me this, “officiating the bend of the arm in the Weaver Stick is as subjective as judging the depth of a squat!”.  I couldn’t agree more.  Please let your opinion on this be known in the USAWA Discussion Forum (and Tom you can lead the way with this discussion!).

The Power Row

by Al Myers

John McKean, of the Ambridge BBC, performing the lift he introduced to the USAWA, the Bent Over Row.

At the 2011 IAWA World Meeting in Australia, the Power Row got approved as a new IAWA Official Lift.  This was the only lift presented by the IAWA Technical Committee to the membership for approval, and it was accepted.  This lift was accepted as an Official USAWA lift in 2010, but under a different name!  John McKean, of Ambridge BBC, was the one to present it to the USAWA for lift acceptance under the name BENT OVER ROW.  So now like the many, many other lifts that have different names in IAWA than the USAWA, this lift will join that long list as well.   The interesting thing with this lift was that it was presented first to the IAWA membership at the 2010 meeting in Glasgow, but was rejected by the vote.  I felt at the time (at the Glasgow meeting) that the lift wasn’t fully understood by the members in attendance.  This time copies of the presented rules were distributed to those present at the meeting which I think helped describe what this new lift is about, and helped “gather support” in getting it passed and accepted as a new IAWA lift.  The Bent Over Row has been done in several USAWA events to date (including last year’s Club Challenge) and it has been well received.  Let’s review BOTH the USAWA Rules and the IAWA Rules:

USAWA RULE:  D6. BENT OVER ROW

The lift will start at the lifter’s discretion with the bar placed on the platform in front of the lifter. The lifter will grip the bar with an overhand grip with the palms of the hands facing the lifter. The width of grip spacing and feet placement is of the lifter’s choosing, but the feet must be in line with the bar.  The body must be in a bent over position at the waist.  The upper body must not straighten past 45 degrees parallel to the platform at any time during the lift or it is a disqualification.  The legs may be bent during the lift and upon the completion of the lift.  The bar is lifted to touch the abdomen or torso by bending the arms.  The bar must touch the abdomen higher than the belt, or the navel if a belt is not worn.  It is a disqualification if the belt supports the bar at the abdomen upon the finish of the lift. The lift ends by an official’s command when the bar is held motionless at the abdomen or chest.

IAWA RULE: E37.  POWER ROW

The bar is placed on the platform in front of the lifter, who will grip the bar overhand with the palms facing the lifter, the width of the grip and feet placing is of the lifters choosing, but the feet must be in line with the bar. The lifters body should be bent forward at the waist, and the upper body must not straighten past 45 degrees parallel to the platform at any time during the lift. The legs may be bent during and upon completion of the lift. The bar will be lifted up to touch the abdomen or torso by bending the arms, the bar must touch the abdomen higher than the belt, or the navel, if a belt is not worn. The belt must never support the bar. When the bar is held motionless and in contact with the abdomen or chest, the official will give the command to replace the bar.

Causes for Failure:

1 . The lifters upper body straightening past 45 degrees parallel to the platform.                                                                     
2.  The Bar touching the belt, or anywhere on the body lower than the navel  
3.  Failing to hold the bar motionless, and in the finished position, to await the official’s command

One thing you will notice about the USAWA and IAWA rules are that even though they are written slightly different,  they are THE SAME (which is a GOOD THING!) in technical content. The only difference is the name of the lift.  Let me explain why this occurred.  The lift was presented with the name Bent Over Row, but after the group discussion, it was felt that the name POWER ROW better described the lift.  Peter Phillips made a good point that an old style Bentover Row is a STRICT style lift, in which the legs stay straight and the bar is brought to the upper chest instead of the abdomen.  The membership agreed with this point, thus the name was changed before it was presented and accepted.  Also, the point was made that by doing this it would “save the name”  Bent Over Row for the strict version of this lift, if it was ever presented as an IAWA  lift in the future. I definitely agree with this decision. The importance of this is that NOW the Power Row (or Bent Over Row) can be done in USAWA competitions for IAWA World Records.

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