YELLOW CARD, YOU MEAN THAT POP PUNK BAND?
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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 💛💛💛. The yellow card is essentially everything else or an all encompassing technical fail card.
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Squat
The list of technical errors in the squat is:
▪️ Stepping or lateral foot movement before commands.
▪️ Not listening to commands. (Practice in the gym - Squat! Rack!)
▪️ Double bouncing out of the bottom of the squat or any downward movement during the ascent.
▪️Any contact with the spotters, and any contact with the elbows on the thighs that act as an aid to the lift.
▪️Any dumping or dropping of the bar. This can also be grounds for removal from the event for safety reasons. STAY WITH THE BAR.
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Bench Press
The list of technical errors in the bench is:
▪️ Heaving or sinking of the bar after it has been motionless after the press command to aid the lifter. (Rarely gets called nowadays, but something I specifically watch 👀)
▪️ Not listening to commands. (Practice in the gym - Start! Press! Rack!)
▪️Any raising of the head, shoulders, butt, and heels during the lift.
▪️ Any contact with spotters or bar resting on safeties at the bottom of the lift.
▪️Feet can't touch each other or touch the bench supports.
⚰️
Deadlift
The list of technical errors in the deadlift is:
▪️ Lowering the bar before told the 'Down' command.
▪️ Letting go of the bar/ failure to maintain the bar with both hands before it reaches the ground. (Comes from bad gym habits or grip slipping)
▪️ Stepping or moving your feet laterally before the 'Down' command.
👨🏫
Now you know what that odd 💛 light was for and will always wait for commands! 🏆
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