Standards Reference

Standing free (2-foot version) or 1 foot on the ground.

• Achieving a full squat, with the crease of the hip below the plane of the top of the knee for each active leg.

Standing tall position is achieved.

• Object is supported by the hands, arms oriented downward from the shoulders.
• Elbows fully extended.
• Shoulders behind the vertical plane of the object if object is kept in front of body.

Standing tall position is achieved.

• Object in contact with the athlete’s shoulder(s).
• Elbow(s) clearly in front of the center of mass of the object.
• Fist(s) below chin.

Standing free.

• Object off ground (not touching ground with any part of the object).
• Object is supported by the hands, arms oriented downward from the shoulders.
• Elbows extended.
• Shoulders in front of the vertical plane, placing object slightly lower than a deadlift lockout.

• Inverted (upside - down) position.
• Only the ventral part of the hands in contact with the ground.
• Full extension of the hips, knees and elbows.

“L”-shape 90-degree with ground or starting object.

• Forming an L-position horizontal legs, and heels at or above glutes.

BARBELL

• Both bumpers in contact with the ground at the same time.

DUMBBELL

• Both sides/heads on a single dumbbell in contact with the ground at the same time.
• When using two dumbbells, at least on side/head of each dumbbell need to make contact with the ground.

KETTLEBELL

• Any part of the bottom circle of a kettlebell in contact with the ground.

BALL

• Any part of the ball in contact with the ground.

ODD OBJECT

• Any part of the object in contact with the ground.

WORM

• Full worm in contact with the ground, or if held by hands, the hands are in contact with the ground.

• Standing tall position is achieved
• Object is overhead, arm(s) vertical.
• Full extension of elbows.
• For 1-arm versions, the supporting arm is vertical.

Resting on the ventral part of the hands and toes.

• No other body parts are in contact with the ground.
• Arms and legs fully extended.
• Shoulders, hips, and feet in alignment.
• Toes no greater than shoulder width apart.

Standing free

• Avoiding bottom-of-squat, this includes:
• a partial squat
• a full extension (also known as "muscle position")
• a split position

Generally flat on the ground, not arching.

• Resting on the ventral part of the hands.
• Hands positioned behind the line made by the chin.
• Chest and toes in contact with the ground.
• Leg, knee, face or any other body-part contact is permitted, but no required.

Gluteus in contact with ground or starting object.

Standing free.

• The entire front foot must be placed further in front than the toes of the back foot.
• Both feet must move away from each other.

• Both feet in contact with the ground or object.

• Standing free position is achieved
• Full extension of the hips and knees
• Chest up, straight back
• Vertical alignment of the shoulders, hips, knees and ankles

Hanging vertically from a suspended bar or rings using both hands.

• Full extension of elbows.
• The shoulder angle is open or rearward if the frontal plane.

• Inverted (upside - down) position.
• Only the ventral part of the hands in contact with the ground.
• Feet above hips.

• Fully supported on hands, shoulders above equipment (typically horizontal bar or rings).
• Elbows fully extended.
• Chest up, straight back.
• Bodyweight is not supported with any body parts other than the hands (eg resting trunk on the bar)

Area on torso including sternum and down to and including hip-bones.

Area from neck and down to lower shoulder blades

Area on torso including the clavicle and down to and including upper abs.

• The collarbone, or clavicle, refers to the slender bone spanning horizontally across the upper chest, extending from the sternum to the shoulder joint.

The joint between the humerus (upper arm) and the radius and ulna (forearm).

The terminal joint of the leg, below the ankle joint

Area including chest and shoulders

• Area between hamstring and lower back.

Positioning: Entire hand with full palm and all fingers

• Gripping: Any part of the hand, full or partial

The joint between the femur and the hip bone

The joint between the thighs and the lower leg.

Entire lower limb of the human body, including the foot, thigh and even the hips and gluteal region.

• Area above the top of the head of the athlete. Can be slightly above, or way above
• In front, directly over, or behind the center of head.

Area on torso including the actual shoulders and down to and including clavicle.

Area on the shoe also known as "toe box" - typically up until the laces start.

• Includes top, bottom and any sides of the shoe in this area.

While a movement’s definition is meant to be exact and complete, there might be cases where a literal interpretation of the written standard can be exploited to perform the movement in a way that was not intended. In such cases the Technical Official (TO) or Head Technical Official (HTO) will be able to no-rep such repetitions in real-time or after the test.

An alternating execution of a task implies that the repetitions of the task must be completed by alternating left/right on the active hand or foot. After a good rep by the left side, a new repetition will not be counted on the left side before a good repetition has been performed on the right. If the athlete is not able to perform the movement on both sides, he or she will not be able to complete the task.

Unless specifically stated the athlete and/or object may not rest or come in contact with:

• any surface (wall, ceiling, floor)
• any equipment, bars, boxes, racks etc.
• any object not being the active object during a repetition

The main exceptions not specified are shoes-to-floor on any ground movement and hands-to-rings/bar on any hanging movement as well as the active object’s resting position (on ground, in rack etc.).

If an object is in contact with the ground, including before the initial rep, a deadlift lockout must be achieved before the rep can be initiated.

Whenever a standard requires the athlete to be in contact with the ground on one side of a line, this means that not only must the athlete be in contact with the ground as stated, but no other part of the athlete may be in contact with the actual line or the area on the other side of the line. Parts of the athlete may however be above the line or on the other side as long as this is in air, and not in contact. E.g. An athlete may jump over a finish line while having his hand in the air over the other side.

Whenever there are one or more passive arms, e.g. in single arm movements or leg-movements, the passive arm(s) cannot be used to push or pull off the athletes body or contact in any way unless specifically stated in the standard. The arm(s) can however be swung in the air to generate momentum or kept freely in the air.

A set of repetitions must be performed without breaking, resting object on ground or resting outside of normal movement pattern. If rep start = rep end, then there are no “in between” reps and rep requirements would count for the whole set Some definitions in this regard:

• Breaking equals letting go of external object or dismounting from bar/rings.
• Resting on ground is anything more than touch-and-go fraction of a second.
• Resting outside of normal movement pattern is going into a position that normally one would not and that is clearly done for the recovery purpose. E.g. putting the bar on the back of the neck (not front rack) during a set of thrusters.

Unless specifically stated in the standard, all rep start, rep end and other positions may be achieved in speed and with momentum. Still, it is the athlete's responsibility to perform the movement clearly for the TO.

If a weight vest is required for a task, it must be worn tight enough so that the vest can be pulled away no greater than two fingers depth from the chest. An athlete who chooses to adjust vest tightness while mid-task may be required to show the TO that the vest adjustment conforms to the above standard before continuing with further task work.

Knees, hips, trunk, shoulder and elbows must stay fully extended throughout full rep unless it is the active part of the movement.

Note: Kipping is not a real variation as all movements are kipping by default. However, the word "kipping" can be used in test descriptions to differentiate between required "strict" repetitions of the same movement.

Athlete maintains throughout the full repetition.

Note: Movement is accepted by default. However, the word "movement" or "movement allowed" can be used in test description to differentiate between required "without movement" or "no movement" repetitions of the same movement.

Note: Jumping is accepted by default. However, the words "no jump" or "no jumping" can be used in a test description to restrict a starting point of athlete's repetitions of the same movement.

May not use feet, thighs or any part of the body other than hands to support the body (and/or load) or assist in any way.

Athlete has all body weight on hands while torso held in a forward-leaning orientation, with legs held horizontally creating an "L" shape.

Athlete hanging from object with legs held horizontally creating an "L" shape.

When stepping down from the box, any part of one foot must remain in contact with the top of the box until the other foot reaches the ground. The foot on the box may only be removed and lowered to the ground once the opposing foot has made contact with the ground.