Standards

Movement standards

The benchmark scores provided in the mobile application use these movement standards. It is understood that some athletes may train using other variations.

These are not coaching instructions. They are just the rules for how we calculated the benchmarks. Seek guidance from a qualified performance coach on how to perform these movements safely and efficiently.

Using these standards will also give you to fair way to compare scores with friends and training partners.

Deadlift
+
  • Start: Barbell resting on the ground with athlete bend over the bar.
  • Motion: Athlete lifts bar with straight arms into full standing position.
  • End: Hips and knees fully extended, shoulders behind bar.
  • Must: Hands must grip the bar outside knees.
  • Option: Bar may be dropped from standing position or lowered back to ground.
  • Option: Bar may be held with a double overhand or alternate grip.
Back Squat
+
  • Start: Athlete standing with barbell resting on shoulders behind head.
  • Motion: Athlete lowers into deep squat and back up into standing position.
  • End: Hips and knees returned to full extension in standing position.
  • Must: Hips must drop below the knees at the bottom of the squat.
  • Option: Athlete may pause or return straight up at bottom of squat.
Front Squat
+
  • Start: Athlete standing with bar in front rack with hips and knees extended.
  • Motion: Athlete lowers into deep squat and back up into standing position.
  • End: Hips and knees returning to full extension in standing position.
  • Must: Hips must drop below the knees at the bottom of the squat.
  • Must: Barbell to remain in front rack position throughout the movement.
  • Option: Athlete may pause or return straight up at bottom of squat.
Bench Press
+
  • Start: Barbell held out from body with arms extended and locked out.
  • Motion: Athlete lowers bar to chest and presses back out to extension.
  • End: Arms returned to full extension out from the body.
  • Must: Bar must touch the chest at the bottom but not bounce off the chest.
  • Must: Feet must stay in contact with the floor throughout the movement.
  • Option: Athlete may be assisted bringing the bar to the start position.
Squat Clean
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  • Start: Barbell resting on the ground with athlete bend over the bar.
  • Motion: Athlete pulls bar, dips under, and brings into standing position.
  • End: Bar in front rack, hips and knees fully extended in standing position.
  • Must: Hips must drop below the knees at the bottom of the squat.
Power Clean
+
  • Start: Barbell resting on the ground with athlete bend over the bar.
  • Motion: Athlete pulls bar, dips under, and brings into standing position.
  • End: Bar in front rack, hips and knees fully extended in standing position.
  • Must: Hips must remain above the knees at the bottom of the squat.
Clean and Jerk
+
  • Start: Barbell resting on the ground with athlete bend over the bar.
  • Motion: Athlete cleans the bar into standing position and presses overhead.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: Feet must be in line with shoulders at end of the movement.
  • Option: Hips may drop to any height at the bottom of the squat.
  • Option: May use any method to press bar from shoulders to overhead.
Split Jerk
+
  • Start: Athlete standing with bar in front rack, hips and knees extended.
  • Motion: Athlete dips, pushes bar overhead, drops into split stance then stands.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: Feet must move through the split stance position before standing up.
  • Must: Feet must be stepped in line with shoulders at end of the movement.
Push Jerk
+
  • Start: Athlete standing with bar in front rack, hips and knees extended.
  • Motion: Athlete dips, pushes bar overhead, drops into half squat then stands.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: Feet must remain in line with shoulders throughout the movement.
Push Press
+
  • Start: Athlete standing with bar in front rack, hips and knees extended.
  • Motion: Athlete dips, pushes bar overhead as stands in a single motion.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: Shoulders must reach full extension with head pushing past arms.
  • Must: Feet must remain in contact with ground and in line with shoulders.
Overhead Squat
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  • Start: Athlete standing with the bar overhead, arms and legs locked out.
  • Motion: Athlete lowers into full squat and back up into standing position.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: Hips must drop below the knees at the bottom of the squat.
  • Must: Barbell to remain overhead with arms locked throughout the movement.
Thruster
+
  • Start: Athlete standing with bar in front rack, hips and knees extended.
  • Motion: Athlete lowers into a front squat then up into a push press.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: Use a single motion into the push press with no jerk.
  • Must: Hips must drop below the knees at the bottom of the squat.
  • Must: Shoulders must reach full extension with head pushing past arms.
  • Must: Feet must remain in contact with ground and in line with shoulders.
Shoulder (Strict) Press
+
  • Start: Athlete standing with bar in front rack with hips and knees extended.
  • Motion: Athlete lowers to half rack and pushes bar overhead in a single motion.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: No dip of the body to start and push into the full press with no jerk.
  • Must: Hips and knees remain fully extended and locked throughout movement.
  • Must: Shoulders must reach full extension with head pushing past arms.
Squat Snatch
+
  • Start: Barbell resting on the ground with athlete bend over the bar.
  • Motion: With a wide grip athlete pulls bar up and overhead in a single motion.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: Hips must drop below the knees at the bottom of the squat.
Power Snatch
+
  • Start: Barbell resting on the ground with athlete bend over the bar.
  • Motion: With a wide grip athlete pulls bar up and overhead in a single motion.
  • End: Athlete standing with bar overhead, hips, knees and arms fully extended.
  • Must: Hips must remain above the knees at the bottom of the squat.

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