The Rulebook of Strength
How the Competition Works
Get registered and start training! Follow the provided training program or train your own way.
The challenge is simple: Deadlift the heaviest weight you can for one rep!
What is a deadlift?
A deadlift is lifting a 45lb straight bar loaded with weight from the ground to a fully locked-out position. We are following USA Powerlifting rules:
- The lifter shall face the front of the platform with the bar placed horizontally in front of their feet.
- The bar may be gripped in any style with both hands and lifted until the lifter is standing fully erect.
- The knees must be locked, and the shoulders pulled back to complete the lift.
- The Chief Referee will signal "Down" once the bar is motionless and the lifter has reached the final position.
- Any deliberate attempt to lift the bar will count as an attempt.
- No downward movement is allowed once the attempt has started.
- If the bar settles slightly as the shoulders lock back, the lift is still valid.
Causes for Disqualification
❌ Failure to stand fully upright with shoulders back.
❌ Failure to fully lock the knees at the top of the lift.
❌ Resting or supporting the bar on the thighs (hitching).
❌ Stepping forward or backward (lateral foot movement is allowed).
❌ Lowering the bar before the Chief Referee’s signal.
❌ Dropping the bar instead of maintaining control with both hands.
❌ Any violation of the outlined Rules of Performance.
How Does the Scoring Work?
We’ve designed this competition to be fair for all athletes—regardless of size or experience! Instead of traditional weight classes, your score is based on a muscle mass-to-lift ratio.
Here’s how it works:
✅ Each competitor will complete an InBody scan to determine their total muscle mass.
✅ Your score = Max Deadlift ÷ Muscle Mass
📌 Example: If you deadlift 200 lbs and have 100 lbs of muscle, your score is 2.000.
Why This System?
This muscle-to-lift ratio allows us to account for individual differences in muscle mass and strength. It makes the competition fair for everyone, whether you're lifting heavy with a lot of muscle or less weight but still have great strength. In our trial run, we found that women, despite having lower muscle mass on average, were able to perform better than expected because their strength-to-muscle ratio was high.
What Equipment Can I Use?
To keep things fair and safe, competitors are allowed to use:
✅ Weightlifting Belt – Provides core support during heavy lifts.
✅ Chalk – Improves grip strength and reduces slipping.
✅ Wrist Wraps or Versa Grips – Helps with grip endurance.🚨
What’s NOT Allowed?
❌ Knee wraps
❌ Deadlift suits
🔥 We’ll have some equipment available on-site, but feel free to bring your own!
Hydration & Facilities
💧 Bring a water bottle or drink container—a bottle filler will be available, but there won’t be a drinking fountain.
General Questions
1. Who can compete in this event?
This competition is open to all fitness levels—whether you’re a beginner or an experienced lifter. The scoring system levels the playing field by factoring in your muscle mass and max deadlift, so everyone has a fair shot at winning.
2. Do I need to be experienced in deadlifting to participate?
Nope! This event is for everyone, from first-time lifters to seasoned competitors. There will be a warm-up area, and our judges will guide you through the process.
3. Is this a faith-based event?
Yes, this event is inspired by the Easter story and the ultimate resurrection of strength—Jesus’ victory over death. However, anyone is welcome to compete, regardless of faith background.
Registration & Event Details
4. How do I sign up?
You can register online at snapfitclub.com/resurrection-of-strength-25 or sign up in person at Snap Fitness Elk River & Snap Fitness Rogers.
5. What should I bring on competition day?
Bring your lifting gear, water, and ID for check-in. If you have a lifting belt, chalk, or wrist straps, you may use them as long as they comply with USA Powerlifting standards. (see above)
6. Can I bring friends and family to watch?
Absolutely! We encourage spectators to come cheer on the competitors.
7. What time should I arrive?
Arrive at least 20 minutes before your scheduled time to warm up and check in.
Scoring & Rules
8. How is the scoring calculated?
Your score is based on the ratio of your muscle mass to your max deadlift. Example: If you deadlift 200 lbs and have 100 lbs of muscle, your score is 2.000.
9. How many attempts do I get?
You’ll have 10 minutes to work up to your heaviest successful deadlift.
10. What equipment is allowed?
Lifters can use belts, wrist wraps, knee sleeves, and chalk. No lifting straps, suits, or deadlift bars—we’re using a standard 45lb straight bar.
11. What happens if I fail a lift?
You can attempt again within your 10-minute time limit. However, if the bar moves downward before lockout, the lift will not count.
12. Can I try sumo deadlifts?
Yes! Both sumo and conventional deadlifts are allowed as long as the lift meets USA Powerlifting standards.
Prizes & Awards
13. What do the winners get?
Top competitors will receive prizes and major bragging rights!
14. Are there different weight classes?
Instead of traditional weight classes, we use the muscle mass-based scoring system to make it fair for all competitors.
15. Will there be photos or videos taken?
Yes! We’ll have a photographer and videographer capturing the event.