Remember when you were a kid running at the pool and you slipped on the deck, and your mom yelled across the entire shallow end, “I’ve told you a thousand times not to run!!!” You knew for sure that never in your whole life had your mom ever said that exact sentence to you. Sure, there were signs all around the pool that say, “No running on deck,” and all you had to do was look up to see them, but you were busy running or swimming, or coaching, or crushing on Wendy Peffercorn. But now you’re crying and bleeding, and the lifeguard and your mom are berating you in front of your friends. It’s too late. I never want to see this or its weightlifting equivalent happen.
 
Scene: You’re at the Marshal’s Table. You’re watching the clock because your athlete is on his second attempt. You need to declare. You think, “I’ll wait until the clock gets to a minute, make my declaration, then have a minute to make my other two changes. That way he’ll get more rest, and I’ll use all the clock.” Wrong. Very Wrong. But far more common than you think. And now it’s too late.
 
My hope in writing this article is that you, your loved ones, your athletes, and even your rivals, will never make this mistake, or any like it, ever again. Because who really loses? The athlete. And that’s really wrong. There are also numerous advantages to knowing the rules that I’ll mention.
 
There are misconceptions and misunderstandings around “30 seconds” as it applies to your athlete. First, the “30 seconds” are the first 30 seconds after the clock has started for a particular athlete. They are not the first 30 seconds after an athlete has completed their attempt. Here’s the tick-tock:
 

• One-Minute Clock: Coach must DECLARE & SIGN all changes WITHIN the first 30 seconds of their athlete’s clock.
• Successive Attempts – Two-Minute Clock: The coach must DECLARE & SIGN the next attempt (either the automatic increment or an increase) WITHIN first 30 seconds of the athlete’s clock.
• Failure to declare in the first 30 seconds of ANY clock will forfeit all subsequent changes, and the athlete will have to take the automatic increment.
• When a declaration is made within the first 30 seconds of a two-minute clock, the athlete is entitled to two subsequent changes, which can be made UNTIL 30 seconds remain.
• No changes are allowed in the last 30 seconds of ANY clock.

 
One more note about the clock: once the CLOCK starts on a different athlete, the first called athlete no longer gets a two-minute clock. It is the CLOCK STARTING, not the CALLING of the athlete that affects the clock.
 
There’s an official called a Technical Controller (the “TC”) whose duty it is to make sure that every athlete is dressed correctly BEFORE they are allowed on stage. (Please note the word “before.” The clock will NOT stop if the athlete has to make a correction to their outfit.) They will inspect every athlete for compliance with the rules, including placement of tape, belt width, outfit, and use of personal electronics in relation to the stage. The TC will also make sure that no more than three people accompany the athlete into the coach’s box next to the stage. If you have any questions about your belt, your outfit, elbows, or the rules, the TC is the person to ask! If you can’t find the TC, you can ask any official in a blue suit. We love it when you ask before your session starts so we don’t have to interrupt your warm up.
 
We live in a world of custom singlets and self-expression. Good for us. We also function under a set of guidelines along with every other single Weightlifting Federation in the world. If your costume/singlet and unitard do not meet the following criteria, you will be asked to change, NOT because someone is disrespecting your right to self-expression or individual taste, but because you’re breaking a rule. It’s simple, but there’s a lot to it.
 

• The words Costume and Singlet in the IWF rules mean the same thing. It must be collarless, any color, not cover the elbows (NOT long-sleeved gymnastics leotard), and not covering the knees.
• Only one t-shirt may be worn under the costume. The t-shirt must be collarless, not cover the elbows, may be of any color. A t-shirt is not a unitard.
• Only one pair of shorts may be worn under the costume, and the shorts must not be longer than the costume. They must be tight fitting, not cover the knees, and may be of any color.

• The unitard may only be worn under the costume. Must be one or two pieces, tight fitting, may cover both elbows and knees, may be of any one color, no pattern or design permitted.
• If you wear a unitard, you can choose to wear ONLY the long sleeve shirt (to your wrists), and/or ONLY long tights (to your ankles). They must be of ONE solid color. If you wear both, they must match. Again, no patterns (no Adidas stripes, no Nike swoosh, no sparkles, no subtle stars or stripes or daisies). The idea is that these garments look like your skin – therefore tight fitting. No collar.

 
Additionally, these are the USAW Addendums to the outfit rules.
 

• Must cover the entire abdominal area between the chest and pelvis. (You may have an exposed or partially exposed back, but your front must be covered.)
• Must be worn as it is designed with the left side strap and right side strap over each respective shoulder.
• No halters.
• Must fall within the IWF Guidelines for Athletes Outfit.
• A T-shirt or tank-top worn under the costume may be used to cover the abdominal area.

 
Everyone uses tape, and almost everyone uses knee sleeves or wraps. Some people use rolls of tape—everywhere. I had to ask an athlete to remove what was easily an entire roll of tape from around the outside of her torso the other day.
 

• Tape on thumbs or fingers cannot extend beyond fingertips (You must be able to see the tips of your thumb and fingers).
• Bandages may be worn both on the inner and outer surface of the hands and may be attached to the wrist.
• One-piece elastic bandages, neoprene/rubberized kneecaps, or patella protectors which allow free movement, may be worn on the knees. Kneecap bandages/protectors may not be reinforced by way of buckles, straps, whalebone, plastic, or wire.
• Any bandage worn on the trunk (torso) must be worn under the costume.

 
Belts are the bane of my existence. It’s possible that I overstate. But seriously, when someone asks, “May I measure your belt?” there are two types of responses: “Sure, no problem,” and the athlete hands over the belt. Or there’s this: Eyes roll then, “I measured it.” “My coach measured it.” It’s fine.” “I used it when I qualified.” “You’re measuring it wrong.” And my personal favorite, “Who are you? You look like a flight attendant.” And, now I’m laughing. No, not a flight attendant. Just a Technical Official. These are the rules:
 

• A weightlifting belt may be worn. If used, it must be worn on the outside of the costume.

• The maximum width of the belt is twelve (12) cm.

 
12 cm is 4.72 inches. That is not 5 inches. Every single person who has a credential at a national meet has a 12cm ruler around their neck, and still people argue. Stop. Just stop.
 
Headphones are all good until you approach the stage. This is the rule:
 

• Headphones and personal electronics are forbidden on the stage.

 
That means that they are off your body before you step on to the stage. Well before you’re singing “Glorious” as you chalk up.
 
Footwear (this means your shoe, any part of it): Where you put it, and why you can’t touch the bar with. This came to the forefront of every weightlifter’s consciousness in February. Articles, memes, outrage “I’ve been spinning this bar for 80 years, and you’ll never tell me it’s wrong!!!”. You can be as emotionally attached to your foot spin as you like, but unfortunately, it will now get you three automatic red lights. Also note that the rule does not state “before or after the lift.” And the bar includes the plates. So just don’t touch it at all. Ever.
 

• It is an incorrect movement to Touch the barbell with his / her footwear.
• The barbell is defined as Bar, Discs (Plates), and Collars.

 
Did you know that it takes three bones to create a hinge and 23 muscles to give your elbow stability and flexibility? Well, what if only 22 muscles are working and you can’t straighten your left elbow? I know, Point to it!!! Then everyone will know!! But will they care? Your mom might. But, unless you know when to show the referees in your session, it might be only your mom who cares.
 

• An athlete, who, for any reason, cannot fully extend the elbow(s), must report /display this fact to all on-duty Referees as well as the Jury PRIOR to the start of competition and may remind them of this fact prior to the start of each lift when on the platform. This is the sole responsibility of the athlete.

 
You see, anyone can walk on the platform and point at their elbows. If you have shown the referees up close and personal that you cannot, in fact, straighten your elbows, they will take that information into consideration. Get it? After introductions and before the first snatch is a good time.
 
Perhaps because weigh-ins are conducted behind closed doors, people see them as secret, and they miss important information like the 20kg rule. Clarity forthcoming.
 

• 20kg rule: Your opening Snatch and declared first Clean & Jerk MUST add up to no more than 20kg less than your entry total. This means your first attempt snatch. Not the highest snatch you made. If you were to take your first C&J and the combination of it and your first snatch is more than 20kg away from your entry total, you will be disqualified from the competition. Harsh, but true.
• All athletes under the chronological age of 18 (actual age at weigh-in) MUST weigh in wearing a singlet. *Specific to USAW and non-negotiable.
• Athletes aged 18 and older on the day of the weigh-in have the OPTION to weigh in wearing a singlet or alternatively as prescribed by the IWF rules.
• In either case, the athlete must be within the bodyweight category inclusive of the garment. *Specific to USAW

 
The Verification of Entries is another enigma. It is often assumed that once you’ve registered for a meet, that you’re fully committed to the information you’ve submitted. As an athlete, you have from the second you register up to the close of the VFE to do the following:
 

• Correct the athlete’s name, DOB, bodyweight category, and/or to modify the athlete’s entry total.

 
You can do ANY of the above via email any time between registration and the Verification of Final Entries meeting. But the word FINAL means FINAL. No changes after this point. USAW has moved to an online Verification of Final Entries via their website. It will typically take place the Wednesday immediately preceding a national meet from 10-10:30 am MST.
 
This article is far from exhaustive. FAR. If you’re interested in learning more, please visit this link. You can also reach out to me or any Technical Official. We are happy to answer any questions regarding rules, where to eat in any city in America, where to buy the best navy suits, and how to spot a 12 cm belt from 50 yards away.