Florida Grid League History · July 7, 2016

Race 5 - Ladder

All divisions compete on the same barbell setup.

Barbell weights in pounds – 45, 60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270

NOTE – the first 8 barbells are female bars, the last 8 are male bars.

Race rules.

With only one Player on the ladder at any time
• Each Player is allotted only one lift attempt per barbell
• Player must elevate the barbell from the ground to the designated terminal position(s)
• Players may start at any barbell and may skip any barbell (there is no minimum)
• Player may attempt only progressively heavier barbells (i.e., move forward only).
• Previous Player must be in the Finish Zone before the next Player can leave the Start
Zone)
• Teams must alternate Players through the ladder by genders
• The female total will act as a tie breaker in the event teams ending up with the same weight totals

Example Video:

Note: Due to larger teams in the NPGL, the time cap is longer. The barbell weights are slightly adjusted as well.

Movement standards.

THRUSTER
• Player obtains a bottom of squat position (hip crease below horizontal plane of top of knees) while supporting the barbell in the front rack position
• Player must obtain a fully standing position while elevating the barbell from the shoulders to a position directly overhead in one fluid motion
• The repetition is counted when the Player successfully achieves a fully standing position, with barbell directly overhead

hips open
elbows and knees fully extended
barbell over the midline of the body
feet stationary, parallel and directly below the hips
heels on the ground

Want more information on GRID? Check out GRID U on NPGL.com