BLUE CARD, WTF?
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In competition, when you miss a lift, you will see three circular lights come up with three different colors - red, blue, or yellow. Here, we will touch on the đ”đ”đ”
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Squat
The technical error in squat is a fairly common and completely solvable issue. Here, you will get a blue card if you fail to assume an upright position with the knees locked at the start and completion of the lift. Basically - stand up straight and LOCK YOUR KNEES. Done. You win squats now.
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Bench Press
Bench has two fold errors, the first being any downward movement of the WHOLE of the bar during the press out, and failure to press the bar with arms straight and elbows locked at the completion of the lift. Basically, lock your elbows. The downwards motion is nothing you can really train for at a max lift, but those are the technical errors.
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Deadlift
Deadlift has two fold errors as well with the first being any downward movement of the bar before it reaches the locked out position. If the bar settles as the shoulders come back that will not be cause for technical failure. Secondly, any supporting of the bar on the thighs during the completion of the lift. So, work on clean top end lockout in training. An easy cue is squeeze your glutes hard at the top and that will lock your body into place to prevent any shifting. As for support, well, don't do sloppy reps in training and you will be fine. Supporting is rare, but only occurs when the load is slightly too heavy, but you are still able push through as your technique begins to falter. In strongman that is no issue, but here we are stricter.
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Now you know what that odd đ” light was for and will always lock your knees!
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