STRENGTHSCORE
What is StrengthScore?
StrengthScore is designed to allow lifters across the world to see how well rounded they are, by mixing 2 of the traditional ‘powerlifts’ (squat, deadlift), with 2 bodyweight lifts (pull-ups, dips).
All 4 lifts will contribute to your ‘StrengthScore’ evenly, encouraging you to be well rounded as opposed to a one trick pony.
How to submit
What we are working on is allowing lifters to upload on to the website or on to an app, where your score can then be uploaded automatically. However, until that is ready, we are asking that you either submit your videos via Instagram Messenger, or by uploading on to our Google Drive folder. We ask that you video at an angle that allows judges to watch your video back and clearly see the criteria which is being judged, failure to do so may result in us asking you to re-do your attempt. We recommend squats are video’d at an angle that at no point the plates or any other external object covers the crease of the hip or top of the knee for example. We recommend that all lifts are recorded at a 45 degree angle, this will allow judges some perspective from the side as well as from the back or front.
What kit is allowed
Athletes are allowed to wear 1 pair of knee sleeves of any material, and one pair of elbow sleeves of any material. Athletes are also allowed to wear 1 pair of wrist wraps (not to be confused with lifting straps which are not allowed), and 1 belt of any material. Athletes can wear leggings and a tight top of any sort, or a singlet, which will clearly allow for judges to be able to see joint angles clearly. This is particularly important in the squat, in which the judge must be able to see that the crease of the hip is below the top of the knee. Any footwear is allowed, athletes can also opt to wear socks instead of shoes, but can’t be barefoot. Both powder and liquid chalk is allowed, but is to be applied to your hands only and not to any kit. Anything not listed above is not allowed.
Lift specific rules: Squat
The athlete shall face the front of the rack they are squatting out of. The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar. The hands may be positioned anywhere on the bar inside and/ or in contact with the inner collars. After removing the bar from the racks, the lifter must move backwards to establish the starting position. When the lifter is motionless, erect (slight deviation is allowable) with knees locked the lifter may begin the lift. Upon starting the liftl the lifter must 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. Only one decent attempt is allowed. The attempt is deemed to have commenced when the lifters knees have unlocked the lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of the squat attempt or any downward movement is not permitted. When the lifter is motionless (in the apparent final position) they may return the bar to the rack. For reasons of safety the lifter may request the aid of the spotter/loaders in returning the bar to, and replacing it in the rack. The lifter must stay with the bar during his process.
The following will result in a failed attempt:
Double bouncing at the bottom of the lift, or any downward movement during the ascent.
Failure to assume an upright position with the knees locked at the commencement or completion of the lift.
No clear pause in an upright position before starting the squat.
No clean pause in an upright position after finishing and before re racking the squat.
Failure to 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.
Any dropping or dumping of the bar after completion of the lift.
Failure to comply with any of the items outlined under Rules of Performance for the squat.
Lift specific rules: Deadlift
The athlete shall face the front of the platform with the bar laid horizontally in front of their feet, gripped with an optional grip in both hands and lifted until the lifter is standing erect. The athlete shall use a conventional stance (hands outside of knees).
On completion of the lift the knees shall be locked in a straight position and the shoulders back.
The bar is held motionless and the lifter is in the apparent finished position.
Any rising of the bar or any deliberate attempt to do so will count as an attempt. Once the attempt has begun no downward movement is allowed until the lifter reaches the erect position with the knees locked. If the bar settles as the shoulders come back (slightly downward on completion) this should not be a reason to disqualify the lift.
Causes for Disqualification of a Deadlift:
Any downward movement of the bar before it reaches the final position.
Failure to stand erect with the shoulders back.
Failure to lock the knees straight at the completion of the lift.
Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thigh but is not supported this is not reason for disqualification. The lifter should benefit in all decisions of doubt made by the referee. Stepping backward or forward or moving the feet laterally.
Allowing the bar to return to the platform without maintaining control with both hands, i.e., releasing the bar from the palms of the hand.
Lift specific rules: Pull-Up
the athletes shall lift with the maximum reps possible in one continuous set, which shall last no longer than 60 seconds
the legs are closed, but the legs’ crossing is prohibited;
during the exercise, no part of the athlete's body, must touch anything other than the pull up bar (crossbar)
during the pulling up on the crossbar, the athletes perform the exercise using a “pronated grip” (palms facing away from the athlete, also known as double overhand.
Both "Open" and "closed" types of grip are allowed.
when performing the exercise, the hands of the athlete must be in contact with the crossbar (bars) at all times
Note: Improved grip does not result in disqualification if both hands remain in contact with the crossbar (bars). A participant can, for example, release his fingers if his palms remain in contact with the crossbar (bars)
The athlete can stand on a box or bench or anything else to allow them to get into the start of position, but when the set begins this must not be restricting the view of the athlete and the athlete must not come in contact with it again until the attempt is over.
For start position the athlete hangs on the crossbar with their arms straight at the elbows, using the permitted grip
the athlete's legs are straight at the knees and pointing down, while crossing the legs is prohibited.
the athlete may begin the exercise. They must pull up and return to the original starting position point
Thus in the top point of exercise they should take such position of a head that the tip of a chin is strictly above a bar, and the corner of a mandible was above level of a bar horizontally thus it is not necessary to touch a bar with a chin.
As soon as the athlete assumes a stationary body position in the bottom position (undoubtedly completing the movement), they may repeat the movement for the next repetition.
Causes leading to not counting of the attempt or a failed rep:
error in accepting the initial starting position of the body at the beginning and/ or end of the lift (ie not being in a dead hang position).
Kipping (any abrupt movement of the legs) and/or swaying during the lift.
Lifting the hips up more than 30 degrees
It is not acceptable to hang on the chin/lower jaw on the bar in order to take the correct position of the body at the upper point during a lift
Allowed and is not an error:
improve your grip, but keep both hands in contact with the bar
Smooth unidirectional bending at the knees and/or lift of the legs, during the
exercise, provided that no jerking movements of the legs (any sudden, jerky movement of the legs), legs pointing downward so that the athlete's thigh does not rise above 30 degrees
Lift specific rules: Dip
the athletes shall lift with the maximum reps possible in one continuous set, which shall last no longer than 60 seconds
the legs are closed, but the legs’ crossing is prohibited;
during the exercise, no part of the athlete's body must touch anything apart from the parallel bars being used for the dip.
The athlete can use a bench, box or anything else to allow them to get into position, but once the attempt starts, they must not come in contact with it until the end of the attempt, it must also not restrict the judges view.
the athlete takes starting position holding themselves up, leaning on the handles of parallel bars the athlete's arms are straightened at the elbows; the body is in a vertical position, back is straight;
the shoulders are lowered and drawn back, i.e. "sinking in the shoulders" is prohibited
the athlete's legs are straight at the knees and pointing down
Note:
If the height of the bars does not allow the athlete to perform the exercise with straight legs, they are allowed to bend them. However, they must maintain this leg position during the exercise.
In this position, the athlete should have a clear pause before they start.
To start the attempt the athlete lowers the body down and then returns back to the original starting position
At the same time their body should go down to the level where the line of the humerus will be parallel to the bars or below the angle of 90 degrees, before returning to the start position.
As soon as the athlete assumes a stationary body position in the top position (undoubtedly completing the movement), they may repeat the movement to accumulate the next rep.
Causes leading to not counting of the attempt:
error in accepting the initial starting position of the body at the beginning and/ or end of the lift
A body tilt in which the shoulders go down faster than the pelvis. It is also not acceptable for the shoulders to drop and the pelvis to remain at the same level
an unsuccessful attempt to take the correct position at the lower point of the exercise, when the line of the humerus must be parallel to the bars or below the angle of 90 degrees
kipping (any abrupt movement of the legs) and/ or swaying during the lift
Allowed and is not an error:
improve your grip, but keep both hands in contact with the dip bar
Smooth unidirectional bending at the knees and/or lift of the legs, during the
exercise, provided that no jerking movements of the legs (any sudden, jerky movement of the legs), legs pointing downward so that the athlete's thigh does not rise above 30 degrees