Virtual Events – The Rules

Weigh In

A specific time period for weigh-ins will be established for each Brawn Virtual Competition. Weigh-ins should be performed in the specific time window confirmed prior to the event and must be uploaded in-app before your entry video. Lifters will provide their weigh-in video, in a time-stamped format (lifters must protect their modesty) through the weigh in section of the event. Retail scales will be allowed for weigh-ins.



  1. All submission videos must be time stamped and uninterrupted from the start of the setup to the end of the video when the weights used are shown.
  2. Lifter must clearly show each plate, the collar and the end cap of the bar itself on one side after their attempt on the same video without switching off the camera.
  3. Weights can be in kilos or pounds.
  4. Squat racks can be either a monolift or a conventional power/combo rack.
  5. Safety bars or chains or another comparable safety device are required if a spotter is not present.
  6. The bench must have safety devices such that a lifter can safely exit a problem lift on their own safety bars if lifting in a rack, are examples of safety devices.
  7. A non-slip lifting area, (carpeting/Dry Rubber Matting Flooring or similar) that is free of baby powder or other debris to avoid slippage must be used.

Costume and Personal Equipment

  1. Close fitting clothing must be worn to allow judges to assess movement, singlets are allowed but are not mandatory. If clothing covers the knees it must be tight fitting, such as leggings, to allow judges clear visibility of the knee and hip joints.
  2. A single belt can be worn. Belts must be worn outside the Singlet/clothing.
  3. Something more substantial than socks is required as footwear. Otherwise, there are no restrictions on footwear permitted.
  4. Wrist wraps are permitted on all lifts. Straps are NOT allowed on Deadlift.
  5. Two layers of band-aids or tape can be applied to the thumb only. No other tape is permitted.
  6. The use of any liquid lubricants to perform a lift is not permitted.
  7. Powders are permitted. All powders must be applied to the lifter, not any equipment.

Bench Rules

  1. There is no start command. Lifter must have shoulders and buttocks in contact with the bench throughout the lift.
  2. Lifter’s feet must be in contact with the floor at all times. Lifters can elect whether to be flat footed or on toes. Elected foot position must be maintained throughout the lift.
  3. Any lifter can elect to have blocks under their feet.
  4. Lifter can move their head or maintain it in full contact with the bench throughout the lift.
  5. If a handoff is provided by a spotter it must be to arms length and the spotter has to let go before the bar starts to descend, the spotter can assist on re-rack, but only when the final rep has been locked out and the lifter has demonstrated full control of the bar.
  6. If the lifter lifts off themselves, for the first rep they are required to demonstrate full lockout by pausing the bar at full extension. This will be the standard the referees will use in reviewing the lift.
  7. Lifters can put their forefinger on the rings as the widest grip on the bar but the rings must be covered.
  8. The lifter lowers the bar to their chest. The bar can touch anywhere on the lifter’s torso above the lifter’s belt if they are wearing one. There is no press command.
  9. When the lifter has lowered the bar to the chest and it is motionless the lifter presses the bar back up.
  10. The lifter cannot sink the bar into the chest after the bar is motionless. The bar cannot move downward once the lifter has pressed the bar up. The bar can move up unevenly provided the lifter straightens both arms at the completion of the press action.
  11. The lifter completes the movement when they have reached the same position that they got the handoff or where they took the bar out to on their own.
  12. The lifter must be motionless at the completion of the press before starting another rep.
  13. No more than 5 seconds is allowed between reps.
  14. Lifters must film in such a way that the feet, buttocks, wrists & elbows of one side of the body are clearly visible at all times.

Reasons for rejecting a submitted Bench (this lift may not be exhaustive)

  1. Required number of reps were not completed.
  2. Raising the buttocks such that it is possible to see the bench platform below the lifter.
  3. Excessive foot movement, including changing the foot contact point with the ground.
  4. Bouncing the bar off the chest.
  5. Allowing the bar to sink into the chest after it is motionless.
  6. Uneven arms at the completion of the lift.
  7. Any downward movement of the whole barbell
  8. Failure to complete the lift fully locked out at the same point that the handoff or lift-off was completed.
  9. Any contact with the bar by spotters, deliberate contact of the bar with the uprights that provides assistance to the lifter.
  10. Any lengthy obstruction of the video feed or more than 5 seconds between reps.
  11. All reps must be passed by the referee in order for the submission to count.

Example Bench Submission Video

Deadlift Rules

  1. Lifters will start each attempt when they are ready.
  2. There is no down command.
  3. The rep is completed when the lifter is standing motionless erect with knees locked and has shown control with a short hold at the top of the rep.
  4. The lifter then lowers the bar to a starting position without releasing the bar.
  5. Once the bar is motionless on the floor, the lifter must release the tension from the bar, this can be done in multiple ways but for example by straightening their legs to remove the tension, or fully releasing the bar before attempting the next rep.
  6. No more than 10 seconds is allowed between reps.

Reasons for rejecting a submitted Deadlift (this list may not be exhaustive)

  1. Required number of reps were not completed.
  2. Any downward motion of the bar after starting to ascend.
  3. The bar tension is not released prior to starting another rep.
  4. The lifter is not fully stood up and locked out prior to lowering the bar.
  5. Lifter hitches, or supports, the bar on the body in a way that requires the weight to maintain position.
  6. Movement of the feet from the elected position for the first rep that would constitute a step or stumble.
  7. Not maintaining hand contact with the bar at any point during the upward or downward part of each rep.
  8. Taking more than 5 seconds in between reps
  9. Any lengthy obstruction of the video feed or more than 5 seconds between reps.
  10. All reps must be passed by the referee in order for the submission to count.

Example Deadlift Submission Video

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