• Eligible lifts: back squat, bench press, and deadlift.
• All three must be completed and verified in the same official session.

• Squat warm-ups may be completed off the clock.
• The one-hour clock begins with the opening back-squat attempt.
• Required order: back squat, bench press, then deadlift.
• Multiple attempts are allowed on the current lift while time remains.
• Once you move to the next lift, you may not return to a prior lift.

Back Squat

• Bar on the upper back; high-bar or low-bar is permitted.
• Feet remain planted.
• Hip crease reaches at least parallel with the top of the knee.
• Full hip and knee extension at the top.

Bench Press

• Lower the bar under control to the chest.
• Touch-and-go and paused reps are acceptable.
• Feet remain in contact with the floor.
• Full elbow lockout at the top.
• Lift-offs are allowed and encouraged.

Deadlift

• Bar starts on the floor.
• Conventional deadlift only.
• Straight bar or trap bar is acceptable.
• Finish with full hip and knee extension, shoulders back, and hips through.

Approved safety bars or safety arms are required for every back-squat and bench-press attempt, including all warm-up sets.

• Safety bars or arms must be properly installed and adjusted to protect the lifter without interfering with the lift’s normal range of motion.
• The participant is responsible for confirming that safety equipment is positioned correctly before each attempt.
• Staff may assist with setup and retain final authority over placement and adequacy.
• A squat or bench attempt performed without properly installed safety bars or arms will not qualify.

Bench Press Spotting

• At least one qualified spotter must be present throughout every bench-press attempt.
• A lift-off person is permitted and encouraged.
• Human spotters do not replace properly adjusted safety bars or arms.
• Staff may require additional spotters whenever appropriate for participant safety.

• Weightlifting belt
• Knee sleeves
• Wrist wraps
• Liquid chalk

Lifting straps, hooks, and adhesive gripping aids are not permitted unless specifically approved by Bulldog Gym staff due to documented medical necessity.

All equipment must be in good working condition and approved by staff. Participants may not modify, remove, bypass, or intentionally misuse any safety device or gym equipment.

A Bulldog Gym staff member must be present for every official attempt. Staff responsibilities include:

• Confirming bar weight and total load.
• Verifying movement standards.
• Verifying the installation and adjustment of required safety equipment.
• Confirming successful completion of each lift.
• Determining whether all rules have been satisfied.

Staff decisions regarding lift validity, safety equipment, attempt procedures, and rule interpretation are final. A lift that does not clearly meet movement or safety standards will not count.

• Attempts must be scheduled in advance.
• Attempts must occur during staffed hours.
• Walk-in or unscheduled attempts may be declined at staff discretion.

Scheduling ensures appropriate supervision, safety, and verification.

Bulldog Gym places participant safety above all other considerations and may require any reasonable safety measure appropriate to a participant, lift, or circumstance.

Staff may pause, modify, postpone, or terminate an attempt if:

• Movement quality presents an unreasonable injury risk.
• Required safety equipment is not properly installed or adjusted.
• Required spotters are not present.
• Equipment or facility conditions are unsuitable.
• The participant appears fatigued, impaired, injured, or otherwise unable to lift safely.
• A gym rule or staff instruction is not being followed.

Failure to follow required safety procedures or staff instructions will terminate the attempt. Participation is voluntary and undertaken at the participant’s own risk.