THE SQUAT
SQUAT – START
Start position. Hands on bar, step under bar and put bar on back below your neck
SQUAT – GOING DOWN
After the judge says ‘Squat,’ bend your knees and go down until your hips are lower than your knees.”
SQUAT – STAND UP
Stand back up to a straight position with your knees locked.
SQUAT – RACK
Wait for the judge to say ‘Rack.’ Then, put the bar back on the rack.
The Bench Press
Lie flat on the bench with the bar over your chest.
BENCH PRESS –START
The coaches can help you lift the bar off of the rack. Then hold the bar still with arms straight. Wait for the judge to say ‘Start’.
BENCH PRESS –LOWER THE BAR
After the judge says ‘Start,’ lower the bar to touch your chest. Wait in that position.
BENCH PRESS –PRESS
Once the bar is still on your chest, the judge will say ‘Press.’ Push the bar back up.
BENCH PRESS –RACK
Wait for the judge to say ‘Rack.’ Then, put the bar back on the rack.
The Deadlift
DEADLIFT –START
Stand with the bar on the ground and wait for the judge to say ‘Start.
DEADLIFT – LIFT THE BAR
After the judge says ‘Start,’ lift the bar until you stand tall.
DEADLIFT –LOWER THE BAR
When the judge says ‘Down,’ lower the bar back to the ground.
Special Olympics Oath
Let me win. But if I cannot win, let me be brave in the attempt.
Order of Events on Competition Day
1.Check-In Check in when you arrive.
2.Weigh-In
Get weighed to find your category. Set the rack heights for your squat. Warm up before the competition. 1 2 3 4
3.Rack Heights
4.Warm-Up
