The IPF rules, in plain English.

"Upon receiving the bar, the lifter shall bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees."

The crease of your hip must go below the top of your knee — not match it, not be close — clearly below.

Common mistake: Gym lifters often cut depth by an inch or two, especially on heavy reps. If it isn't clearly below parallel, a referee calls it up.

"Any downward movement during the ascent shall result in disqualification."

Once you start coming up, the bar cannot dip — not even slightly. A brief pause is fine; a re-bend is not.

Common mistake: A small "stutter" out of the hole is the most common cause of red lights here. If you're not sure, watch slow-motion.

"Failure to assume an upright position with the knees locked at the start and finish shall result in disqualification."

You must stand up fully with your knees locked at the top. No soft-knee finish.

Common mistake: Lifters sometimes rack the bar before fully locking out. The rack isn't the cue — full extension is.

"Heaving, sinking, or pronounced/deliberate contact with the chest after pressing has commenced shall result in disqualification."

The bar must come to a visible, motionless stop on your chest before you press.

Common mistake: Touch-and-go reps are the most common gym violation. Even a brief "kiss" of the chest isn't a pause.

"Any downward movement of the bar during the press shall result in disqualification."

Once the bar starts up, it cannot go back down at any point — not for a grind, not for balance.

Common mistake: On heavy singles, a small mid-press dip is easy to miss in real time. Slow-mo always catches it.

"Failure to press the bar to full extension of the arms with elbows locked at completion shall result in disqualification."

Both elbows must fully lock out at the top.

Common mistake: Soft lockouts on one arm are common when grinding. Both elbows, fully locked, together.

"Any change in position: lifting head, shoulders, buttocks from bench, or feet from floor."

Head, shoulders, butt, and both feet must stay planted the whole lift.

Common mistake: Lifting the head or raising the butt to drive the press is a red light even if the bar moves cleanly.

"Any downward movement of the bar before it reaches the final position shall result in disqualification."

The bar must only move upward. Hitching — where the bar rests on the thighs and gets ratcheted up — counts as downward movement.

Common mistake: A slight hitch in the last inches of lockout is the most-disputed deadlift call. If there's any pause-and-push on the thighs, it's red.

"Failure to stand erect with the shoulders back shall result in disqualification."

At the top, your shoulders must be pulled back — your front delts behind the bar line, not in front of it.

Common mistake: Slouching forward at lockout on a heavy pull is the most common failure on rounded-back deadlifts.

"Failure to lock the knees straight at the completion of the lift shall result in disqualification."

Knees must be fully straight at the top.

Common mistake: Soft-knee lockouts are common when lifters cue "hips through" without fully extending the knees.

"Supporting the bar on the thighs during the performance of the lift."

You can drag the bar up the legs, but you cannot rest it on your thighs to help complete the lift.

Common mistake: Related to hitching. If the bar pauses on the thighs and is re-driven up, it's red.