Positions

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)