1,000 LB CLUB

1 RM Back Squat 

Barbell begins in the squat rack.

The barbell must be unracked from the squat rack without assistance
 

After unracking the bar the athlete must step back to begin the squat
 

The athlete must squat to a depth BELOW PARALLEL where the hip crease is clearly below the top of the knee with the barbell controlled in a back rack positionHigh or Low Bar positions are both acceptable
 

The athlete must then stand, without assistance to a position where the knees and hips are fully extended with the barbell supported in the back rack position
 

The athlete must rerack the barbell without assistance to complete the lift
 

A spotter may be used but if they touch the barbell or athelte at any point during the lift, it will not count.

1RM Bench Press

A spotter to help lift the bar out of the rack is strongly recommended but NOT required. Spotters may help to assist with taking the bar out of the rack to the starting position with the athletes arms fully extended and the bar fully supported over the chest by the athlete. Once the assistant lets go of the bar at the starting position, they may not touch the bar again until helping to re-rack when the lift is done
 

Both complete shoulder blades must be in contact with the bench pad at all times.
 

In order to achieve firm footing, lifter may have plates or blocks under their feet. some portion of the foot must remain in contact with the floor at all times.
 

Hooking of feet/legs around the bench supports is not permitted
 

Both hands must remain on the barbell during the entire repetition
 

When the athlete has full unassisted control of the barbell extended over their chest after the initial unrack, they may begin their attempt by lowering the bar to the chest. There must be clear contact with the chest. Once contact has been made the athlete will then press the bar back to the starting position with the elbows clearly extended and the bar over the chest. Once the arms are fully extended, the athlete must show a pause to demonstrate full control prior to reracking the barbell.

1RM Deadlift 

Barbell begins on the floor.

This is a traditional deadlift with the hands outside of the knees (Sumo Deadlift is not permitted).
 

Any style of grip is allowed.
 

The bar is lifted to the finishing position where the hips and knees are fully extended with the head and shoulders behind the bar.
 

Once the athlete reaches the required finishing position they will lower the barbell to the ground while maintaining control of the bar. Dropping the bar is NOT allowed.