Pretoria Throw down movement descriptions and standards

Pretoria Throw down movement descriptions and standards

Please note the descriptions of the movements and standards that are applicable at the Pretoria Throw down. And that the judges will be trained according to these standards. To keep the spirit and standards of our sport please accept these movement standards, querying our judges during or after the competition will not be allowed or tolerated. Any uncertainty about these descriptions and standards should be clarified before you hear 3.2.1 GO!!

Kettle bell swing
The full range of motion of the Kettle bell swing is from below the hips with the kettle bell clearly visible between and behind the legs to a locked out position overhead (feet, hips, shoulders and kettle bell in one 90 degree vertical line) with the bottom of the kettle bell facing upwards with a 180 degree angle.

Toes to bar
The movement start with the athlete hanging on a bar feet of the ground and behind the crease of the bar where both feet travels upwards touches the bar on the inside of the hands of the athlete and ends with the feet behind the crease of the bar.

Overhead walking lunges
With a plate held in an overhead (not on head) position the athlete takes a step/lunge forward with one knee touching the ground and keeps moving forward to reach a locked out position (feet, hips, shoulders in one 90 degree vertical line) . The athlete is allowed to reach the locked out position with his/her hips while continuing to move on to start the next rep.

Pull-ups
With the athlete hanging on a bar with arms clearly straight the athlete pulls him/herself up until the chin of the athlete is visible over the bar and can then return downward till his/her arms is straight where the next rep can start.

Split Snatch
The bar travels from the ground to a controlled locked out position overhead in one movement. But in this movement the athlete must first catch the bar in a split position ( one foot in front of the other) before bringing his/her feet together to reach a locked out position (feet, hips, shoulders and bar in one 90 degree vertical line).

Shuttle run
The athlete runs the given distance between two points, touches the floor with both hands behind the line at point A before return to touch with both hands behind the line at point B

Push-ups
With the athlete lying flat on his/her chest the athlete will push him/herself up to reach a position where the bodyweight of the athlete is only support by his/her toes and hands with arms clearly straight at the top of the push up. NOTE the chest (not stomach!!!) of the athlete must clearly touch the ground at the bottom of the push up

Front Squat
With the bar in a front rack (on shoulders) position and elbows below and in front of the bar, the athlete will squat down until his/her hip crease breaks the 90 degree mark (hip crease moves below the top of the knee) and can then return from the bottom of the squat to reach a lockout position where the athlete is in a full standing position with feet, hips and shoulders in one 90 degree line

Burpee
The movement starts with the athlete standing upright the athlete proceeds to reach a position flat on the floor with the chest clearly touching the ground from there on he/she will get back up to a standing position and the movement ends with a(locked out) jump where the feet, hips and shoulders are in a 90 degree line and a clap of the hands above or behind the head.

Pistols
Also known as a one legged squat. Where the athlete stands on one leg and proceeds to reach the bottom of a squat (on one leg) while the other leg is not allowed to touch the floor, and then return the top of the squat and reach a locked out position (still standing on one leg) where the one leg, hips and shoulders are in a 90 degree line before the other foot may touch the ground once again.

Shoulder to Overhead
Where the bar/dumbbell/atlas stone touches the chest or shoulders and travels upwards and reach a locked out position overhead. A split Jerk, squat Jerk push Jerk or any type of press is allowed here as long as the athlete understands that the feet must first return to a position underneath the hips and that the bar/dumbbell/atlas stone is in a controlled position overhead and the feet, hips and shoulders are in a vertical 90 degree line

Double Unders
With a jump rope the athlete jumps once while the rope passes twice underneath the feet of the athlete.

Overhead bar carry
With a bar in a controlled locked out position over head the athlete must walk/run the desired or given distance while the bar remains in the overhead position.

Hang Clean
With the bar in the hang position where the feet, hips and shoulders are in a 90 degree vertical line (top of the deadlift position) as a starting position the athlete pulls the bar up and the rep ends on the top of the shoulder with the elbows clearly in front of the bar standing in a fully upright position (feet, hips and shoulders in one line). The athlete can perform continuous reps as long as the athlete reach a 90 degree vertical line of the feet, hips and shoulders during the rep in the hang position. A hang squat clean is allowed, as long as athlete reach the lock out position (feet, hips and shoulders in one line) with bar on shoulders

Bar Muscle-Up
The athlete start while hanging on a bar with straight arms with feet clearly of the ground, the athlete pulls him / her up and over the bar to reach the top of a dip position on top of the bar with fully extended arms. At no point can the athlete lean with only his/her bodyweight being supported by only the hips on the bar (meaning no hands on the bar). Continuous reps are allowed as long as the athlete reaches a locked out position (straight arms) underneath the bar while hanging with feet clearly of the ground. NOTE; On continuous reps the feet does NOT need to break the 90 degree line of the bar which the athlete is hanging on.

Thruster
The rep starts with the bar in a front rack position, the athlete proceed to the bottom of the squat, hip crease breaks the 90 degree mark (hip crease moves below the top of the knee) from here the athlete returns from the bottom of the squat upwards and in ONE movement the bar travels upwards to a lock out position overhead (lock out here is feet, hips, shoulders and ears in a 90 degree vertical line. NOTE. If the athlete fails to get the bar from the bottom of the squat to a locked out position overhead in 1 movement, this will be a NO REP. A push jerk (dipping underneath the bar in the press out stage of the thruster) will also be a NO REP. Also note the bar does not need to be in contact with the shoulders or chest during this movement

Buddy Handstand push up
In your team the one member performs a hand stand while the other member supports his/her balance by only handling his /her legs or feet (only from legs to the knee down word to feet). The hand standing athlete proceeds to perform a handstand push up, where the top of the head clearly touches the floor (not hair only) from here the athlete pushes him/ herself up to reach a position where the arms are clearly straight before the athlete can return to the bottom of the handstand push up again. NOTE the partner supporting the hand standing athlete is allowed to help/pull the hand standing athlete to reach the top of the handstand push up position. Also NOTE that the help may only come from holding on to the athlete’s legs. Pulling on the athlete’s clothes or hugging around the waist is not allowed.

Rope Climb
With the rope climb the athletes are allowed to use any technique to reach the given height of the rope climb, sliding down from the top of the rope climb is also allowed but not recommended

Snatch 
The bar/kettle bell/dumbbell travels in one movement from the ground to a locked out position (arms straight) in an overhead squat position. The rep will end when the athlete returns from the bottom of the overhead squat position (also known as the receiving position of a snatch) to a fully locked out position at the top of the squat (lockout here is, both feet needs to be under the hips, with the feet hips shoulders and bar/kettle bell/dumbbell clearly in a 90 degree vertical line. Also allowed here is a power snatch with an overhead squat.

Overhead Squat
With the bar in a locked out position overhead (arms straight) the athlete will squat down until his/her hip crease breaks the 90 degree mark (hip crease moves below the top of the knee) and can then return from the bottom of the squat to reach a lockout position where the athlete is in a full standing position with feet, hips, shoulders and bar in one 90 degree vertical line

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