VSC Event Rules & Info 2025

VSC Event Rules & Info 2025

If you’ve made it to this blog post, there’s a good chance you’re thinking about signing up to compete in our VSC Challenge on the 4th of October.

Keep reading to get across everything VSC and to dial everything in ahead of the meet.

Intro/ Run of Day:

The VSC runs in a particular way each year. This is to ensure everyone has the best opportunity to get the most out of each event.

Here’s how the day will run.

• Check-in/ Athlete Registration
  Upon arriving, you’ll be guided to one our assistants who will tick you off, hand out your VSC tee then record your Division and starting Deadlift Event weight.
  
  If you’re really unsure of what starting weight you should go with, please reach out to our coaches in the lead up to the event (ideally, not on the day of).

• Rules Meeting
  After everyone is signed in at 9am, our coaches will run through specific rules for each event. After all questions are answered, the Deadlift Event will start.

• Deadlift Event
  Athletes will be dived into groups or “pools”. The groups with lighter starting weights will work through all 3 deadlift attempts, then the following group will continue after. Once everyone has completed the event there will be a short break before moving on to the Pull-up Event.

• Pull-up Event
  In a similar order, athletes will work through the pull-up event up to two at a time. This is usually a quick event (and lots of fun).

• Snatch Event
  The last event of the day is the Snatch Event. Competitors will work through the 5-min snatch event two or more at time until each athlete has completed the event. The order is the same as the previous events.

• Completion/ Celebration/ Awards
  Once everything is finalised, we crack open the beers, celebrate everyone’s achievements and say nice things about each other.

Rules:

The Deadlift

The competitor will lift the barbell and stand erect at the finish of the lift with the hips extended, knees locked, and shoulders above the hips.

• Either conventional (grip outside the thighs) or sumo (inside) stance is acceptable.

• Any type of grip is allowed. Chalk is the only grip aid allowed.

• There will be no downward movement of the bar during the ascent.

• No ramping (resting the barbell on the thighs during the lift) is allowed.

• No hitching (re-bending the knees on the ascent) is allowed.

• Upon the Judge’s “Down” command, the competitor will set the barbell down under control, the hands staying in contact with the barbell until it touches the ground.

Equipment allowed: Belt, knee sleeves (no knee wraps), wrist wraps (not wrist straps), and shoes are the only equipment allowed.

Equipment not allowed: No knee wraps, wrist straps, or powerlifting suits.

The Pull-up:

Strict pull-up form and grip is required.

With a palms-forward, thumb-less grip (thumbs on the same side of the bar as the fingers) the competitor will pull up from a dead hang until their neck or upper chest touches the bar.

• Use pure strength; no swinging, kipping, or other use of momentum is allowed.

• The neck (or upper chest) must touch the bar below the jawline. Touching the bar with the underside of the chin does not count.

• A dead hang must be maintained for a minimum of 0.5 seconds before every repetition, including the first one. The body must be motionless, the arms and legs straight.

For each successful rep, the judge will issue a count indicating a successful rep has been completed. The event is terminated when the competitor quits or fails to make three successive attempts.

The Chin-up:

Strict chin-up form and grip is required.

With a palms-facing inwards, the competitor will pull from a dead hang until their neck or upper chest touches the bar.

• Use pure strength; no swinging, kipping, or other use of momentum is allowed.

• The neck (or upper chest) must touch the bar below the jawline. Touching the bar with the underside of the chin does not count.

• A dead hang must be maintained for a minimum of 0.5 seconds before every repetition, including the first one. The body must be motionless, the arms and legs straight.

For each successful rep, the judge will issue a count indicating a successful rep has been completed. The event is terminated when the competitor quits or fails to make three successive attempts.

Flexed-Arm Hang:

The goal of the flexed-arm hang event is for a competitor to hang with the jawline above the bar for as long as possible.

To begin, the athlete will get into position with assistance to the bar with a step up, being lifted up, or jumping up to the start position.

The bar must be grasped with both palms facing either forward or to the rear. The correct starting position begins when the competitor’s arms are flexed at the elbow, the jawline is held above the bar and not touching it, and the body is motionless.

At no time during the execution of this event can a competitor rest their chin on the bar. The clock stops as soon as the jawline is no longer above the bar.

Equipment not allowed: No lifting aids or gloves

The Kettlebell Snatch:

A snatch is executed by swinging a single kettlebell between the legs with one arm, bringing the kettlebell overhead in a single motion, and locking it out overhead (vertically so the bell is over the heels) with a straight arm.

After each rep, the competitor will let the kettlebell fall in a single motion (without dropping the kettlebell to the chest or shoulder) and perform another rep.

• The knees must be locked out at the completion of the snatch for the rep to count.

• The competitor may not place the non-lifting arm on the thigh or allow it to assist in any way. If the competitor allows the hand to rest on the thigh, assist the lift in any other way, a no count is called and the repetition is not counted.

• Speed switches are allowed where the competitor switches arms in the middle of the snatch motion.

• The competitor has five minutes to perform as many repetitions as possible. The judge will use a timer or stopwatch and will instruct the competitor when to begin.

• Once the timer starts, the competitor may begin using either arm and switch arms as many times as desired during the five minutes.

• The competitor may also set the kettlebell on the ground, rest, or pace on or around the platform provided they do not disturb other competitors.

• The event is terminated when the time reaches five minutes or when the competitor quits.

• The event is not terminated if the competitor violates a technical rule, but the rep preceding the violation does not count. After notification of a no count or a rule violation, the competitor may resume performing repetitions.

Equipment not allowed: Competitors may not use gloves or wrist guards (wrist guards can only be used if a previous medical condition exists).


On comp day we’ll be going through a rules brief before each event just so everyone’s clear on what to do!