SSS: Spooky Strength Showdown
Join your FUELhouse Coaches and members in a FUN morning! This strength challenge is open to all levels and abilities as we will meet you where you are at that day.
Why register?
This is an opportunity to check in with the following movements:
1 Rep Max Deadlift (3 attempts)
Flexed Arm Hang for time / Chin-up for reps / Pull up for reps
Single Arm KB Snatches within 5 mins (sub single arm swings or 2H swings instead)
Choose 1, 2 or all of the events!
Don’t take our word for it — check out what participants from 2024 had to say when asked: Would you recommend this competition to others, and if so, why?
“Absolutely - especially for people who are new to these types of competitions. I'm not sure if it was every stated specifically, but the vibe was definitely more that this was a competition against yourself vs. against others, and that just made the whole experience less stressful/scary.”
“I don't know when the last time I touched a Kettlebell was but the entire environment and coaching staff made me feel comfortable, welcomed, and encourages as I learned on the fly. It was an amazingly inclusive experience that I would recommend to anyone”
“Yes, was fun, welcoming and no pressure.”
“I liked how we got broken up into smaller groups with a dedicated coach. We had our own cheering squad, and it made the event feel less overwhelming.”
“Having the coaches there to guide us through helped a ton.”
If that doesn’t convince you, peak the video below with Coach Hay and Coach Brian to learn more about why you would want to register and join us on October 25th!
SSS Events and Standards
Deadlift (Event 1)
The athlete 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 student 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.
Pull-Ups or Chin-ups (for reps) Standards/Rules (Event 2)
Pull-Ups or Chin-ups (for reps) Standards/Rules:
A pull-up grip (palms facing away from face) or a Chin-up grip (palms facing the face) are allowed.
If a technical pull-up is desired, thumbs on the same side of the bar as your fingers are required. Otherwise, you choose your strongest grip on the bar.
The athlete will pull up from a dead hang until their chin is over the bar. Touching the bar with the underside of the chin does not count. If a technical pull-up is desired, the athlete will touch the neck or upper chest to bar.
Use pure strength; no swinging, kipping, or other use of momentum is allowed.
For each successful rep, the judge will issue a count indicating a successful rep has been completed. The event is terminated when the competitor removes their hands from the bar.
The judge should be about eye level with the bar to make sure the jawline clears the bar
Flexed-Arm Hang (for time) Standards/Rules:
The goal of the flexed-arm hang event is for an athlete 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 athlete’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 an athlete rest his/her chin on the bar. The clock stops as soon as the jawline is no longer above the bar.
The judge/camera should be about eye level with the bar to make sure the jawline clears the bar.
Equipment not allowed: No lifting aids or gloves (unless medically necessary) - please speak to your coach about this.
KB Snatches/KB Single Arm Swings/KB 2H Swings (Event 3)
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 athlete 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 athlete may not place the non-lifting arm on the thigh or allow it to assist in any way. If the athlete allows the hand to rest on the thigh or assist the lift in any other way, a no count is called and the repetition is not counted.
The athlete has five minutes to perform as many repetitions as possible.
We will run this in multiple rounds with the gym clock as our timer. We will give a 10 second count down to begin. Once the timer starts, the athlete may begin using either arm and switch arms as many times as desired during the five minutes. The 5 minute timer will be counting down and we will advise the athletes every minute that has passed.
Speed switches are allowed where the athlete switches arms in the middle of the snatch motion. If you have never done this - today is not the day to test this out.
The athlete may set the kettlebell on the ground, rest, or pace on or around the platform provided he or she does not disturb other athletes.
If the athlete performs a repetition that fails to meet the standards, their coach will say “no rep” and the athlete can continue to their next rep unless they’d like to rest/pause.
Athletes can have a support buddy off to the side. The coach will advise where they can safely stand. Athletes will have a coach to count their reps. Please communicate with your coach on how you’d like reps counted (e.g. every rep, every 10, no counting, etc.)
The event is terminated when the time reaches five minutes or when the athlete quits.
The coach may ask the athlete to park the bell if they deem the athlete is performing unsafely. In this case, the coach will say: Park the bell and the athlete will take a rest with instructions from the coach on when to begin again.
Athletes may use chalk to improve their grip and can reapply as often as needed. Tape and wrist guards are allowed. Gloves are not permitted unless medically necessary.