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Exercises Movements, technique & proper execution

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Old 01-04-2011, 12:57 PM   #11
Jason David
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Re: Competition Standards

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Originally Posted by Matthew Swartz View Post
A friend and I have been doing some more serious training lately and he has Superfit in Charlottesville, VA this month and I am wondering about competition standards for the following exercises.

I'm going to write down what I believe to be correct. Please correct me if I'm wrong.

Box jump - fully open hips at one point once on top of the box. (Can land with hips open, can be squatted down and stand up to open, ...etc)
Dips - shoulders below elbows at lowest point, full lock out at top.
HSPU - head to ground, full lock out.
KB swings - fully open hips at top of swing, shoulders behind ears.
K2E - knees to elbows, fully open hips at bottom. **
K2B - toes to bar, fully open hips at bottom. **
Wall ball - hip crease below knee (same with all full squats) at bottom, 10 foot mark.

** For K2E/B, do your arms have to be fully extended this whole time, or can you be in a "half pull up" state, arms bent?

Thanks in advance for the corrections. Remember, please only correct based on competition standards, not personal standards.
Very hard to judge hips open at the bottom on the K2E and TTB - most of the time in competitions it'll be TTB because that's all the judge really has to look for is the toes hitting the bar. K2E can get tough because of the "Knees to Triceps" issue many people have.

K2E should be K2E. Shouldn't matter if your arms are bent a little. But if they have that as a standard they do.
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Old 01-04-2011, 03:23 PM   #12
Matt Haxmeier
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Re: Competition Standards

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Originally Posted by Matt D Miller View Post
I land on the box in a slight squat, and then stand up all the way, opening my hips before i step down...does this count? The picture makes it seem like i have to get ABOVE where i would be while jumping on the box. I guess i can take a short video of box jumps when i get home and just post that.
Yes, that counts. The picture is there because a lot of people jump up to the box and then jump off and never extend their hips. It's saying you have to extend your hips in the air above the box after you jump off it. So you need to extend your hips either when standing on the box or when jumping off of it.

The way you do it is slower. But more joint-friendly and the way I do it.
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Old 01-04-2011, 03:30 PM   #13
Matt Haxmeier
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Re: Competition Standards

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Originally Posted by Matthew Swartz View Post
Box jump - fully open hips at one point once on top of the box. (Can land with hips open, can be squatted down and stand up to open, ...etc)
Dips - shoulders below elbows at lowest point, full lock out at top.
HSPU - head to ground, full lock out.
KB swings - fully open hips at top of swing, shoulders behind ears.
K2E - knees to elbows, fully open hips at bottom. **
K2B - toes to bar, fully open hips at bottom. **
Wall ball - hip crease below knee (same with all full squats) at bottom, 10 foot mark.

** For K2E/B, do your arms have to be fully extended this whole time, or can you be in a "half pull up" state, arms bent?
Box Jump - already discussed
Dips - We say shoulders touching rings.
HSPU - for some competitions they limit the arm distance apart. it's up to you.
KB Swings - hips open, ears visible at top of swing
K2E/T2B - sounds good. bent elbows/legs OK.
Wall Ball - probably make sure you can see some marker under the ball for it to count. Otherwise height can be hard to judge when the ball is 18" across.
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Old 01-05-2011, 03:04 AM   #14
Jesse Gray
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Re: Competition Standards

There is no standard that is universally accepted. Standards are at the discretion of the event organiser. For box jumps they may not require you to open your hips at all; it could just be touch any part of your feet to the top of the box. It doesn't matter what the standard is as long as it's the same for everyone. Just get fit and do as they say day of the event.
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