NOTICE - Movement Standards UWS movement standards 2014 (31st Oct – 2nd Nov) Bar muscle ups Bottom of the movement Elbows must be fully locked out Hips must be fully open Top of movement Elbows must be fully locked out No Reps In the kip the feet of the competitor rise above the bar Competitor does not demonstrate complete control once above the bar Burpees Top of the movement Hips and knees are fully locked out Hands meet above head while body is off the ground Bottom of movement Body must be flat on the floor with chest and thighs touching No reps Chest and thighs don’t touch floor Hands don’t touch above head and while competitor in the air Competitor doesn’t reach full lock out of knees and hips C2B Pull ups Bottom of movement Arms are straight Hips are fully open Top of movement Any portion of the chest below the clavicle makes contact with the pull up bar No reps Arms not fully straight at bottom of movement Feet not behind line of the bar at bottom of the movement Chest not making contact with the bar Squat clean to overhead – one movement Bottom of movement The first rep sees the bar start on the floor without the competitor touching it In the clean portion of the movement the hip crease must descend below the top of the knee Top of movement Knees, hips and elbows must be fully locked out Bar must sit in line with heels Ears must be visible in front of the arms from a side view No reps Competitor doesn’t descend past parallel in the clean section Knees, hips and Elbows aren’t locked out overhead at top of movement Competitor comes to a stop between the bottom of the clean and the top of the overhead. Competitor comes to a standstill in clean portion of the movement creating a hang clean Notes The competitor may clean the bar with any variation i.e. full, power or split The competitor must descend below parallel for the clean section of the movement The competitor may use a push press, push jerk or split jerk on THRUSTER part of the movement AS LONG AS THE BAR DOES NOT STOP creating a clean and jerk Once the competitor comes up from the squat portion the bar MUST continue to the finish position. Thruster Bottom of movement The hip crease must descend below the top of the knee Top of movement Knees, hips and elbows must be fully locked out Bar must sit in line with heels Ears must be visible in front of the arms from a side view No reps Competitor doesn’t descend past parallel Knees, hips and Elbows aren’t locked out overhead at top of movement Competitors foot leaves the ground creating a push jerk type movement Notes The competitor must descend below parallel for the thruster section of the movement Commando Pull-ups Bottom of movement Competitor’s arms are fully locked out Top of movement One side of the shoulder must touch the bar for 1 rep to count No reps Arms not fully locked out at bottom of movement Shoulder fails to touch the bar at top of the movement Competitor’s feet come above height of the hip Notes Competitor holds bar perpendicular with hands over the top Any part of the shoulder between the neck and the deltoids Deadlifts Bottom of movement Bar starts on the floor Competitor holds the bar in a conventional stance (hands outside legs) Top of movement Knees and hips are fully locked out Shoulders are behind the bar No reps Both or neither weights touch floor during movement Knees and hips aren’t locked out at same time at top of movement Competitor extends hips but releases bar before full lock out with shoulders behind the bar Double KB Front Squat Bottom of movement Hip crease is below top of the knee Kettlebells in a front rack position Top of movement Knees and hips are fully locked out Kettlebells in a front rack position No rep Hip crease doesn’t descend below top of knee at bottom Elbows touch knees at bottom of the movement Notes Both Kettlebells must be in the front rack position for any of the squats to be counted. Kettlebells may NOT rest on the shoulder Double under’s Rope must pass under the feet with each jump of the skipping rope Farmers Walk Competitor picks up the required weight in each hand and walks the required distance Front Squat Bottom of movement Hip crease is below top of the knee Top of movement Knees and hips are fully locked out No rep Hip crease doesn’t descend below top of knee at bottom Elbows touch knees at bottom of the movement Handstand Push Ups Bottom of movement Head CLEARLY touches the ground Top of movement Elbows, knees and hips must be fully locked out Feet must be in contact with the wall Feet only may be touching the wall No reps Head does not touch ground at bottom of the movement Feet are not in contact with the wall at top of movement Any part of the body other than feet are touching the wall at top of movement Notes Hang Snatch Start of movement Competitor must start standing tall, fully extended The competitor may then move into the hang position, but the bar may not go lower than the top of the knees Top of movement The bar will finish above the athletes head with the arms, hips and knees fully extended A straight line should be seen through the Bar, Shoulders, hips and ankles No reps Competitor lets the bar descend past the knees at the bottom of the movement Competitor does not demonstrate full extension of the elbows, hips and knees Competitor does not show full control of the bar at the top of the movement The bar changes direction at anytime between the beginning and end of the movement Bar touches any part of the body other than contact in the second pull A competitor touches the ground with their knee Notes Pressing the bar out is allowed but at no time should the bar stop or change direction between the beginning and end of the movement. Bar cannot stop at shoulders during the movement Bar CAN ONLY be pressed out if it has already cleared the head Competitor can full, split or power snatch the bar but they MUST come back to full extension with feet together for rep to count Heel Kickers Bottom of movement Elbows are fully locked out Hips fully open Feet pass behind line of the competitors hips Top of movement Both heels must touch with both feet having cleared the bar completely No reps Elbows and hips not fully locked out at bottom of movement Feet do not pass line of competitors hips Both heels do not make contact Both feet haven’t cleared the bar completely Notes Competitor holds the bar perpendicular to the bar Kettlebell drag Start of movement Competitor takes hold of each end of a rope that is threaded through 2 kettlebells They must hold the rope at the top between 2 markers and MAY NOT wrap the rope around their wrists. Movement Competitor walks backwards ONLY for the required distance Kettlebell Snatches Bottom of movement KB must touch the floor Top of movement Knee and hips must be fully locked out Elbows are fully locked out with arm inside or inline with width of hips and wrist in line with shoulder No rep KB doesn’t make contact with floor at bottom Elbows, hips and knees are not fully locked out at top Competitor does not have control of KB before descending KB is outside the width of the competitors shoulder Wrist of competitor is not in line with their shoulder Over Box Box jumps Beginning of movement Competitor starts on one side of the Box End of movement Competitor must finish on the opposite side of the box they began. No reps Competitor leads the jump with 1 foot Competitor does NOT need to fully extend on the top of the box Notes Competitor must make contact with the top of the box during movement from one side to the other Pistols Bottom of movement Crease of hip must descend below top of knee Top of movement Knee and hips must be fully locked out Both feet must be on the floor before next rep can be performed No rep Crease of hip doesn’t reach required depth Foot of non-working leg touches the floor during movement Any other part of the body touches the floor during movement Knees and hips not fully locked out at top of movement Competitor doesn’t put both feet on the floor before starting next rep Pull ups Bottom of movement Arms are straight Top of movement Whole head is above the line of the pull up bar No reps Arms not fully straight at bottom of movement Head not clearing the pull up bar at end of the movement Shoulder to Overhead Bottom of the movement Bar must make contact with the anterior (front) shoulder Top of movement Knees and hips fully locked out Elbows fully locked out Bar situated over heels so that ears are visible from side view No reps Bar doesn’t touch shoulder at bottom of each rep Knees and hips not fully locked out Elbows not fully locked out Competitors hip crease descends below parallel i.e. they perform a thruster Ring muscle ups Bottom of the movement Elbows must be fully locked out Hips must be fully open Top of movement Elbows must be fully locked out No Reps In the kip the feet of the competitor rise above the rings Competitor does not demonstrate complete control once above the rings Rope ascent Start of movement Each rep starts with the competitor sitting on the floor with both hands on the rope AND LEGS OUT IN FRONT. BOTH COMPETITORS FEET MUST BE OFF THE GROUND AND MAY NOT TOUCH THE GROUND UNTIL THEY COME DOWN FROM THE CLIMB. Competitor using only their arms must pull themselves off the ground Once competitor’s BODY IS OFF THE GROUND they may then use their legs (on the rope) to assist in the rope climb but their feet MAY NOT TOUCH THE GROUND TO ASSIST Top of movement Competitor must touch the bar that the rope is attached to with both hands alternating before descending No reps Competitor uses their feet or legs to assist in getting off the ground at start of rope climb Competitor does not make contact with both hands before descending the rope Notes If competitor only touches with one hand and descends the rope they MUST start the climb again from the seated position SDHP Bottom of movement Kettlebell must touch the floor Top of movement Handle of the kettlebell must clear the clavicle (collar bone) Knees and hips must be fully locked out Elbows must be above the handle of the kettlebell when it makes contact with the chest No reps Kettlebell doesn’t touch the floor Kettlebell doesn’t reach required height (above collar bone) Knees and hips don’t fully lock out at top of movement T2B Bottom of movement Elbows are fully locked out Hips fully open Feet pass behind line of bar Top of movement Both feet must touch the bar the competitor is holding at the same time No reps Elbows and hips not fully locked out at bottom of movement Feet do not pass line of bar competitor is holding Both feet are not in contact with bar at same time Foot doesn’t touch bar at top of movement Feet don’t start behind line of bar on first rep Wall Balls Bottom of movement First rep starts with the medicine ball on the floor without the competitor touching it Crease of hip is below the top of the knee at bottom of the movement with ball in hands Top of movement Ball must make contact with the target No reps Competitor doesn’t descend past parallel in the squat portion of the movement Competitor drops ball at bottom of movement Ball doesn’t make contact with target Notes The competitor may clean the first rep If competitor stands up with the ball but fails to hit the target they DO NOT need to squat again.
Posted on: Thu, 23 Oct 2014 11:31:42 +0000