Earlier this summer I announced the 4th Movement Minneapolis Grip Sport Decathlon, to be held 20 Oct 2012.
One of the things I typically do is make the announcement, then gauge response from known competitors on the events. If I get a number of people requesting a particular event, I am going to add it in. The other side is if a particular event is not received well I will change it.
This is all about the people doing the lifting.
The beauty of grip sport is the flexibility in events and wide number of possible combinations. My goal is to present a contest to allow you to demonstrate strength in a wide variety of conditions.
As before, I want to offer a short format and a long format for the contest. Due to high number of requests, the short format will be the 3 core grip events – the Axle, Two Hand Pinch, and Grippers. One wrinkle here is left and right hand will be contested. The additional time to get in left hand attempts in minimal, I do not believe that will affect the total time for the short format by more than 20 minutes.
#1 Torsion Spring Grippers Left Hand & Right Hand, best of 4 for total.
#2 Two Hand Pinch Lift on the adjustable European apparatus, last man standing
#3 Overhand Axle Deadlift on the Ironmind Apollon’s axle, last man standing
#4 Ironmind “Little Big Horn” Anvil Lift, last man standing
#5 Ironmind Hub Lift, last man standing
#6 Two hand Rim lift, last man standing
#7 Gripper for Reps Event, 1 attempt
#8 Mobile Medley Challenge 1 attempt
#9 Ironmind Silver Bullet, 1 attempt
#10 Double york blob lift and hold (with two halves of a 65 lbs york. Each blob is about 33 lbs)
Explanation of format
The “Last Man Standing” format is a rising bar event where competitors can lift or pass each jump of the weight. Everyone must lift the opening weight or they scratch the event. From there the weight will jump up each round. You may lift or pass. In the event you want the lift, you have 1 minute to successfully lift the weight according to standard. In the event you miss, you are eliminated and your last successful lift will be recorded as your score.
This format allows a large number of competitors to quickly move through an event. In this format there is no weight selection, so it moves much faster.
Scoring for the decathlon will be done using the standard North American Grip Sport Association system. The top lift is worth 100 points, all other points are assigned as a percentage of that lift. For example, if the best lift is 100 lbs, a lift of 80 lbs is worth 80 pounts, 50 lbs is 50 points, ect.
Order of the day and events
0800 to 945 – weigh in, registration, warm ups
945 to 10 – introductions and rules
10 to 4 pm – events. I estimate we will be done before 4 pm, but plan for that.
There is no formal lunch scheduled, please bring snacks and food to munch on. Post contest we will have a group meal at Taste of India in St Louis Park (about 8 minute drive from the gym).
Grippers: We have over 60 grippers which have been rated using the RGC method to scale resistance. You can go up and down in difficulty for each attempt. You will have 4 attempts per hand for a successful end to end close from a parallel set. You must show the judging official the set and close in full view. Once the gripper is set it may not touch any part of your body, the floor, or any other object.
Two Hand Pinch Lift: The European apparatus will be loaded to 90 lbs. Competitors will grasp it with two hands with the fingers on the front plate and thumbs on the back. The apparatus will be lifted to a 16.5″ horizontal standard and lowered under control. From there the weight will jump 10 lbs. Competitors may pass any given round, their last successful lift will be their score. On any given attempt they will have 60 seconds to get in a successful rep. The bar will rise until all competitors are eliminated.
Overhand Axle deadlift: This will be done with a 2″ diameter smooth bar. Both hands will grasp the bar with a pronated grip, hooking the axle is specifically forbidden. The lift is a standard competition deadlift, with the bar being hoisted to a fully erect standing position with arms straight, legs straight, hips extended, spine straight. The conventional and sumo lifting stance are allowed, straddle lifting the bar is specifically forbidden. The bar will start at 240 lbs, and will be loaded 20 lbs per round. Competitors may pass on any given round.
Ironmind Anvil horn lift: This lift is done with the little-big horn anvil cone. It will be affixed to a loading pin. A successful lift is counted as having the legs and back straight, and being held for a “down” command from the judging official. The apparatus will start at 130 lbs and will jump 10 lbs per round. Competitors may pass on any given round.
Ironmind Hub Lift: This lift will be done with the Ironmind hub apparatus. A successful lift is having the legs straight, back straight, and held for a down command from the judge. All 5 fingers must start on the rim of the hub at the start of the lift, tilting the hub is specifically forbidden. The grip must be the overhand “claw” grip, an upside down or unorthodox grip is also specifically forbidden. The starting weight will be 30 lbs and will jump 5 lbs per round.
Two hand rim lift: This event will be done with two “CAP” 45 lbs plates placed on a cross bar with the rims facing outward. Competitors will grasp the rims, with one hand on each side and lift until their body is erect. The starting load will be 180 lbs, with 10 lbs jumps per round. I will prepare a video demonstrating this lift.
Gripper for reps: This event will feature three different grippers in descending order of difficulty. A setting block will be used for each repetition. You will have 1 attempt per gripper. the most difficult gripper is worth 5 points per close, the medium is 3, the easy is 1. Each rep must have a clearly visible set and close for the judging official. You may use either hand for each level. A video will be prepared to demonstrate how this event will be conducted.
Mobile medley: A variety of items will be lined up at the starting point. At the start, competitors must carry each item the required distance for points. Some items will be a 4 ft carry, some 8 ft, some 12 ft. Items maybe set down and picked up again. Exact details will be explained on the items. Things to expect – block weights, blobs, inch dumbbells, various thick handled dumbbells, anvils, hammers, finger lifts, pinch blocks, hub lifts, hex head dumbbells and more. There will be a 4 minute time limit, scoring will be number of items carried to the standard.
Silver bullet hold: This will be done with a 2.5 kg weight attached to the IM silver bullet handle and a #3 Captain of Crush grippe (brand new out of the package). The bullet will be placed at the bottom of the gripper legs and held until it drops. The gripper must be held level and horizontal. Specific rules will be explained on event day.
Double Blob lift and hold for time: Two york blobs will be used, from a 65 lbs DB. Each blob is about 33 lbs. Competitors will deadlift the blobs in a conventional stance and hold until one drops out. Bracing the weights in to the body in any way is forbidden.
Registration: All competitors must weigh in no later than 2 hours from the start time, sign a waiver, and pay the $20 contest fee.
Trophies will be awards for top 3 positions in each class, as well as a 1,2,3 and best for the combined score for the decathlon.
Training for the decathlon: In order to succeed you must not only be strong, you must have staying power. I recommend specifically practicing the events, and in the order of the events. Get used to going for 20-30 max lifts in a workout.
Avoid high effort, listen to your body, and have fun with it!
Curious about the past decathlons? Here are the last 3 score sheets