RGA BARBELL CHALLENGE

The Barbell Challenge and 1RM Challenge is a test of physical and relative strength, fitness and endurance, as well as a competition that consists of the Squat, Bench Press, Deadlift, strict Overhead Press and the Seal Row. There are two main disciplines in which you compete; Light and Heavy, and a third called Test, which is used only as a fitness and progression test for the typical gym-goer. 

The RGA-challenges allows men and women of different size and age to compete against each other on fair terms thanks to our unique Barbell Weight Calculator (read more).

Barbell Challenge (for Repetitions):

The goal is to complete as many reps as possible using a barbell load determined by body weight, gender and age. One point is given for each approved repetition. The athlete with the highest score wins. The time limit for Light (and Test) is 100 seconds, and for Heavy 60 seconds.

1RM Challenge (One-Repetition Maximum):

This challenge is about lifting as heavy as possible for one lift only just like in powerlifting, but instead of the weight you compete on RGA Scores (i.e. coefficient).

RULES:

Squat:
Grab and get under the barbell. Await the signal to “unrack”. The timer starts now.

When squatting, thighs must be at least parallel to the floor (the hip below the top of the knee). It is not permitted to rest with the bar on the rack.

Bench Press:
Grab the barbell and await the signal. The timer starts now.

Unrack and lower the barbell to your chest, Distintly pause the bar on your chest, and then press. When your arms are straight (elbows locked out), the repetition is completed. You cannot rack the bar during the set (i.e. to rest). Your buttocks must be in contact with the bench, and the feet must be flat on the floor  at all time. Your little fingers must be within the 91 cm marks.

An exaggerated back-bend that significantly reduces the range of movement is not allowed. Excessive feet movement is not allowed. “Suicide” grip is not allowed.

Deadlift:
Assume the position in front of the barbell and await the signal to “lift”. The timer starts now.

Pull the barbell from the floor, into an upright position, with knees and hips locked out. You’re not allowed to drop the bar from the upright position, you must lower it to the floor; otherwise the rep won’t count. Each repetition should start from a “dead stop” (“Bouncing” is not allowed). Conventional and “sumo” style is allowed.

Overhead Press:
Grab the barbell and wait for the signal to “unrack”. The timer starts now.

Unrack the barbell, get into in position (knees locked out and the barbell on the chest) and start pressing.

When the arms are straight (elbow locked out) the repetition is completed and the next repetition can be initiated. Distinctly pause the bar on the chest in between repetitions. You cannot rack the bar on the barbell rack, nor on your back/neck, during the set (i.e. to rest). It is allowed to “drop” the barbell after your last rep/attempt (if needed). “Suicide” grip is not allowed.

Seal Row:
Grab the barbell and await the signal to “lift”. The timer starts now.

Pull the barbell until it hits or touches the base of the bench; if you don’t go all the way up, the rep doesn’t count. You must hold on to the barbell until it’s back on the floor before the next repetition. Each repetition should start from a “dead stop” (“Bouncing” is not allowed). Your little fingers must be within the 91 cm marks.

Equipment:

Magnesia and lifting shoes/slippers is allowed in all events, but that’s it.
It’s mandatory to wear clothes that makes it easy to see your knees and elbows (i.e T-Shirt/Tank top, Shorts/Thights or Hot pants).

Only calibrated Mens and Womens Weightlifting barbells with correct 91 cm marks are allowed in competitons.