ARE YOU READY TO TEST YOUR STRENGTH AND TRACK YOUR PROGRESS? THE TOP DOGS LIFTING CLUB IS AN ONGOING EVENT DESIGNED TO HELP YOU MEASURE YOUR DEVELOPMENT IN THE FUNDAMENTAL POWERLIFTING MOVEMENTS: SQUAT, BENCH PRESS, AND DEADLIFT. WHETHER YOU'RE AN EXPERIENCED LIFTER OR JUST STARTING YOUR FITNESS JOURNEY, THIS CHALLENGE OFFERS A CHANCE TO PUSH YOUR LIMITS, ACHIEVE NEW PERSONAL BESTS, AND SEE HOW MUCH STRONGER YOU CAN GROW OVER TIME.

YOU'LL even have the opportunity to SIGN YOUR NAME ON THE WALL FOREVER!

RULES

LIFTER MUST RECORD ALL THREE LIFTS AND SUBMIT THEM TO

TOPDOGSLIFTINGCLUB@GMAIL.COM

ALL THREE LIFTS MUST BE COMPLETED WITHIN ONE HOUR

LIFTER MUST PERFORM ONE MAX REP ON SQUAT, BENCH PRESS AND DEADLIFT

TOTAL OF WEIGHT WILL BE CALCULATED BY ADDING THE

TOTAL WEIGHT OF EACH LIFT

LIFTS MUST BE COMPLETED ACCORDING TO GUIDELINES PROVIDED.

BACK SQUAT: THE LIFTER'S TOP OF THE UPPER THIGH SHOULD BE PARALLEL TO THE KNEE. THE CREASE OF THE HIP SHOULD BE LOWER THAN THE TOP OF THE KNEE.

BENCH PRESS: THE LIFTER LOWERS THE BAR TO THEIR CHEST AND CONTINUES MOVING UPWARD. THE LIFTER FINISHES WITH THEIR ELBOWS LOCKED.

DEADLIFT: THE LIFTER'S BAR MUST MOVE UP IN ONE CONTINUOUS MOTION. THE LIFTER SHOULD KEEP THE BAR CLOSE TO THEIR SHINS. AT THE TOP OF THE LIFT, THE LIFTER SHOULD STAND ERECT WITH SHOULDERS BACK, CHEST OUT, AND KNEES LOCKED BUT NOT HYPEREXTENDED.