0 Items


race one

Division differences.

Element Female Weight Male Weight Element Female Weight Male Weight Element Female Weight Male Weight
Front Squat- 8 each quadrant 150 250 Front Squat- 7 each quadrant 125 215 Front Squat- 7 each quadrant 105 185

Race rules.

All players enter the GRID and lift the respective male and female barbells in Quadrant One – either one player may lift the barbell, or their gender-specific teammates may ‘rack’ the bar for the working player.  If the teammates rack the bar, the first rep must start from an upright and locked position.  Only one player may touch the barbell during a rep.

Once the barbell leaves the ground, it may not touch the ground until all work by both gender groups is complete in the 4th quadrant.  If the barbell is dropped before work is complete, the entire team must return to behind the start line at the same time before returning to the barbells and picking up where they left off.

Each quadrant requires a certain amount of reps to be completed before moving on.  Both male and female groups must complete that number of reps within each quadrant.  Once both genders are complete, they may move the barbell to the next quadrant.  Males may not move before females and vice versa.  Reps do not have to be synchronized between males and females.

See an example of a Mirror race here. NOTE watch the transition and how to move the barbell between quadrants most effectively.   Also – the rule of men and women needing to stay within 1 rep of each other is no longer valid.


Movement standards.

Front Squat

  1. Players may begin their first repetition by performing a squat clean
  2. Player must hold barbell in the front rack position at all times
  3. Elbows must be in frontal plane relative to barbell at all times
  4. Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
  5. The repetition is counted when Player returns to
    fully standing position
    hips are fully open
    knees locked out
    heels on the ground


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