Learn the variation.
Understand the standard.

Equipment & setup

Barbell, plates and a suitable rack with correctly set safeties or competent spotters. High- or low-bar placement is included in the existing draft.

Proposed performance checks

1. Free barbell back squat; high- or low-bar position. Start upright, hips and knees extended, feet planted. No Smith machine, front squat, supportive suit or knee wraps.
2. Hip crease passes below the top of the knee on the same side. Side-oblique view must show hip and knee throughout; an obscured depth is inconclusive, not a pass.
3. No bounce off safety supports, double descent, assistance, or loss of control. Belt and non-supportive knee sleeves allowed; record equipment.
4. Return to stable upright position with hips and knees extended before reracking. Spotter contact during the scored repetition invalidates it.

Equipment & setup

Free-weight barbell, plates and a flat bench with suitable safeties or competent spotting. A visible controlled pause is part of the draft.

Proposed performance checks

1. Free-weight flat bench; head, shoulders and buttocks remain on bench; feet supported and fixed. Use a full thumb-around grip. Record belt/wrist wraps; no bench shirt or assistance device.
2. Lower to chest or upper abdomen under control. The bar must visibly stop before pressing; no bounce or heave. Side-oblique view must show contact and elbows.
3. At the bottom, the underside of both elbow joints reaches at least the top surface of each shoulder joint. Camera must permit judgment; ambiguous footage is inconclusive.
4. Press to stable extension of both elbows without downward reversal; rack only after completion. Handoff allowed before the start, but any spotter contact during the scored rep invalidates it.

Equipment & setup

Barbell and full-size plates on a suitable floor. The existing draft uses conventional stance and excludes straps.

Dedicated general technique guide and demonstration: planned.

Proposed performance checks

1. Conventional stance only in this launch draft: hands outside legs, bar starts stationary on floor. Full-size plates with nominal 450 mm diameter; no blocks, deficit, trap bar or sumo comparisons.
2. Lift without straps, hitching, supporting the bar on thighs, assistance or intentional downward movement before lockout. Belt and chalk allowed. No supportive suit.
3. Stand erect with hips and knees extended and shoulders in a stable upright position, without exaggerated leaning back.
4. Keep both hands on the bar while returning it under control. Dropping or losing control invalidates the attempt. Footage shows floor, knees, hips and completion.

Equipment & setup

Straight bar, matching plates and a rigid vertical wall. Head, upper back and buttocks contact the wall in the draft setup.

Dedicated general technique guide and demonstration: planned.

Proposed performance checks

1. Straight bar only, supinated closed grip, heels no more than 30 cm from a rigid vertical wall. Head, upper back and buttocks contact the wall; both feet stay planted. No EZ bar or dumbbell substitutions.
2. Start motionless, elbows fully extended within the athlete’s natural pain-free range, bar clear of supports. Record total bar-and-plate load.
3. Curl with simultaneous elbow flexion, keeping upper arms near the torso and the three wall contacts. No hip drive, knee dip, torso swing, shoulder thrust, bounce or assistance.
4. Reach full controlled elbow flexion with the bar approaching the shoulders without resting on the torso; pause visibly and lower under control to the start. Side and front-oblique views must allow range and contact assessment.