2023 Side Bend Challenge

The test: Find a 1 rep max barbell side bend (one side only). Score and overall winners will be determined using the Wilk's coefficient.

Set-up & video submission standards: Film from an angle so that your entire body and the full length of the barbell are in the frame - you should film from the barbell side so that the bar's position is clearly seen and not obsructed by the plates. Do not film from unusual angles that make it difficult to assess the movement standards. All weights should be clearly visible. If it is not obvious during the lift, film the unloading the barbell after successful completion of the lift. Reference the submission guideline video and make your set-up look similar.

Weigh-in: A valid weigh-in is required for prize eligibility (top 3). Include a video of your weigh-in with your submission if you would like to be eligible. Your weigh-in video does NOT have to be shot in the same clip as your lift (if your scale is somewhere else) but if you weigh in separately, edit your video to splice them together so that your lift and weigh-in are all under the same video link.

Starting Position: The lift begins from the floor with the barbell placed at your side. You must complete a single arm suitcase deadlift and show control of the barbell at the top of the lift before beginning the side bend. In the starting position, you may not lean or sag to one side.

Side Bend Bottom Position: Laterally flex the spine by moving only in the frontal plane, reaching towards the ground until the entire barbell crosses the top of the patella. The top of your knee cap should be slightly visible above the bar when in the bottom position. Excessive movement in the sagittal or transverse plane (forward bending or twisting) will result in a no rep at the sole discretion of the judge.

Alternative Minimum Distance: In the extremely unusual event that an athlete's arms are so long that the barbell is already very near or beyond the knee in the starting position, the athlete must laterally flex a minimum of 45 degrees (as measured by the position of the clavicles).

Side Bend Top Position: Return to a fully upright standing position (shoulders level) without "hitching" (resting the barbell against the legs or pushing the hips into the bar to move the weight). The weight must may not reverse direction during the lift.

Strict Technique: At all times during the lift, your feet must remain in full contact with the floor and legs must remain straight. Any leg drive will result in a no-rep. Your feet should be placed approximately hip distance apart, but may be placed a little wider as long as it does not result in your leg supporting the barbell at any time. The non-lifting arm may or may not touch the body, but it may not touch any external support or be used to push/pull on the athlete's clothing for assistance.

Uncommon movement clause: Any movement deemed uncommon or out of the ordinary, or used to amend, shorten, or change the accepted movement standard or range of motion, including line of action, can and will be disallowed. 

Multiple Attempts & Penalties: You are allowed but not required to submit two attempts. If your technique does not pass in your heavier lift, but does in the lighter attempt, that score will be accepted. If you submit multiple attempts, edit your video so that they occur back to back. If you have have a "near miss" but the technique was extremely close, judges have the right to accept the lift with a 10% penalty.

Allowed Gear: Straps and chalk are allowed. Belts and other supportive gear worn on the torso are not allowed. You must use a barbell - 20kg or 45lb is required for men. Women may use a 20kg/45lb bar OR a 15kg/35lb bar. You may NOT use farmers handle attachments.

Tie-Break: In the event of a tie (rounded to the nearest whole point), the winner will be decided via Instragram poll.