Get to know the official Fitness5 rules
Fitness5 is like a five-event competition in the gym, with stages that have also been held in Estonia. The official Fitness5 rules have now been published, in both words and pictures.
Competition events
1. Barbell bench press (men at their own bodyweight, women at 70% of their bodyweight)
The attempt begins with the competitor taking the barbell and pressing it up. The widest permitted grip, measured from the thumbs, is 81 cm (both thumbs must be inside the 81 cm marking). On the judge’s signal (in the starting position the arms must be extended at the elbows and the barbell still), the barbell is lowered to the chest. It is then pressed back up until the arms are completely straight at the elbows. A fixed pause (lockout) between every rep. The competitor must use this technique on all reps. The competitor must lie on their back on the bench press station with their head, shoulders and at least 50% of their glutes against the bench. If not, the reps do not count. In the bottom position the barbell must touch the chest, without bouncing. The hips and legs must stay in place, and the whole exercise must be performed at a controlled tempo so that the judge can clearly count the reps and watch the technique. Magnesium is the only aid allowed.
2. Barbell curl (men at 50% of their bodyweight, women at 40% of their bodyweight)
The competitor takes the barbell and the attempt begins with the arms extended. The feet may be placed at most one foot-length away from the post the competitor leans against. The legs must be completely straight. The glutes and both the lower and upper back must stay in contact with the wall or post throughout the exercise. On the judge’s signal the competitor starts the exercise. Reps must be done at a calm, even tempo, and the whole body must stay still while the exercise is performed. The competitor starts the exercise on the judge’s signal. Reps must be performed at an even, calm tempo. The barbell must move in one smooth motion, and using the thighs to build extra momentum is forbidden. Between reps the arms must be fully extended, and in the top position the barbell must touch the chin. The so-called “rowing motion” is not allowed. Pushing the chin slightly forward is permitted, but moving the chin downward is forbidden. The tempo must be calm, with a fixed lockout in the bottom position.
3. Barbell squats (men at 150% of their bodyweight, women at their own bodyweight)
The competitor takes the barbell on their upper back and, on the judge’s signal, lowers into the squat until the top of the thigh at the hips is horizontally level with the top of the knee. In the top position the legs must be completely straight at the knees (locked out). A fixed pause (lockout) in the top position is mandatory. Competition shorts must be tight-fitting to make the judges’ assessment easier.
4. Pull-ups (men and women at their own bodyweight)
The competitor hangs from the pull-up bar in a full dead hang. On the judge’s signal the competitor starts the exercise. In the bottom position the arms must be fully extended, and in the top position the chin must reach above the bar. Both swinging and jerking to perform reps are forbidden. During the exercise the elbows must point out to the sides, not forward. The tempo of the reps must allow the judge to clearly count the reps and watch the correct exercise technique and body position. The bottom position must be held with a fixed pause. Moving the legs during the reps is not allowed. The legs must stay straight for the whole exercise. Magnesium is the only aid allowed.
5. Parallel bar triceps dips (men and women at their own bodyweight)
The competitor chooses a suitable width on the parallel bars and gets into the starting position, supporting themselves on straight arms. On the judge’s signal the competitor starts the exercise. In the bottom position the elbows must be at least level with the shoulders or deeper. In the top position the arms must be extended at the elbows. Swinging and kicking the legs are not allowed. The body must not lean too far forward but should stay rather upright. The tempo of the exercise must allow the judge to clearly count the reps and watch the correct technique and body position. A fixed pause in the top position. Magnesium is the only aid allowed.
Watch the video too
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For each event the competitor has 100 seconds to perform as many correct reps as possible! Skipping an event results in disqualification.
Competitors are weighed at registration. The competitor’s weight is rounded in 2.5 kg steps in the competitor’s favor. Example: a man weighing 92 kg must squat 92×1.5=138, i.e. 137.5 kg.
Active rest applies. During an exercise the barbell may not be put down, and the competitor may not drop off the pull-up bar or the parallel bars in between. Gloves, wrist supports and a belt are forbidden during the squat (if an athlete has knee problems, the only thing allowed is a rehab wrap on the injured knee). No aids are allowed in the other events.
Starting order
The starting order is based on the start list, which is published on competition day. From the second event onward, the order changes according to the current standings. The competitor with the most points performs the event last.
Who wins the overall competition?
The reps from all events are added together, and the competitor with the most reps recorded wins. If competitors finish with an equal points total, the one with more event wins takes the title. If competitors have performed the same number of reps in one event, the athlete who weighs more wins that event. If the rep count within an event is the same and the number of event wins is equal, the athlete who weighs the most wins.
Author: Fitness5.ee
Source:Turg.Fitness.ee
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