Full Rules

By participating in the Garage Gym Competition, you agree to the rules and terms outlined below.

Rule 1: Facility

  • You can lift in any “home based” gym. This means garage, basement, bedroom, shed, or anything else adjacent to your (or someone else’s) home
  • You may lift in a friend, family member, neighbor, or anyone else’s home based gym
  • Commercial gyms, private studios, and other “businesses” that you own do not count
  • Some exceptions to #3 may be applicable based on varying criteria

Rule 2: Event Timing

  • Each event is open for a set number of days, announced prior to the event itself
  • Opening day begins at 12:01 AM UTC in UTC +14, and Closing Day ends at 11:59 PM UTC-12
  • Athletes are to perform all required tasks between the opening and closing dates of the event
  • Any participation tasks done before the opening day, or after the closing day, will likely render the participant ineligible for participation and inclusion for prize considerations
  • Lifts can be performed on any day(s) of the event, spread across multiple days or performed in one day, in any order the athlete chooses

Rule 3: Participation Requirements

  • Each participant is required to perform a successful 1 rep max squat, bench and deadlift, during the week of the event
  • Each participant is required to upload a successful 1 rep max squat, bench and deadlift, during the week of the event, preferably in one post, to an approved social media site
  • Each participant is required to submit their results using the annual Garage Gym Competition Tracker
  • Athletes are not required to weigh-in or provide any proof of bodyweight
  • Athletes are not required to weigh or provide any additional proof of weights lifted, outside of the video submissions
  • Athletes are allowed to take as many “attempts” as they deem appropriate. This includes warm up sets, PR tests, multiple days of attempts, or any combination of this, assuming they all fit within the event timing
  • Videos of lifts should be recorded from an angle that proper lift technique can be judged (squat depth, bench touch, deadlift lockout) as well as the weights visible
  • Videos should be uploaded to an approved social media site, using the hashtag #GarageGymCompetition, in a publicly visible manner
  • Approved Social Media Sites include: Instagram, Facebook, YouTube, and Reddit
  • Videos should be original content with no copyrighted music or additional media included

Rule 4: Athlete Eligibility & Prizes

  • All athletes are eligible to enter and participate, assuming they compete within an approved facility (see Rule 1)
  • Some prizes are only eligible to athletes in certain locations due to sponsor shipping abilities. These are per year, per sponsor, per prize
  • There is no registration necessary to participate. Athletes must follow the participation requirements
  • Athletes of all ages, genders, sexes, and other demographics can enter
  • Athletes under the age of 18, must have an adult over the age of 18 participate with them to qualify for prizes
  • Prizes are 100% awarded based on the concept of the “Open Drawing”
  • Each participant who follows the previous set of rules correctly, earns 1 ticket to the drawing
  • Drawing ticket numbers are assigned at random using a random number sequence generator, such as : https://www.random.org/sequences/
  • Drawing tickets are then selected using a random number generator, such as: https://www.calculator.net/random-number-generator.html
  • Additional drawing tickets may be awarded for certain feats, accomplishments, or milestones, as designated per event
  • Drawing tickets are not for purchase, and only available via participation in the event
  • Chances of winning are based on the number of participants in the event
  • Winners will be announced via social media and contacted via email within 30 days of the event end date to collect their prize
  • Winners have 30 days after announcement to claim their prize(s)
  • Winner lists are available upon request

Rule 5: Equipment

  • Athletes should feel free to wear the lifting attire of their choice
  • The use of any footwear is permitted
  • Equipment used for the purpose of injury prevention is permitted; this includes chalk, a weight belt, and knee and wrist wraps/sleeves.
  • Athletes will use a barbell, plates, a bench, and some form of rack to perform the three lifts (see Rule 8: Accommodations & Rule Adjustments – for additional details)
  • Power racks, combo racks, monolifts, squat racks, j-cups, monolift attachments, and all other forms of racks, rack safeties, and rack attachments are permitted for use
  • Bars can be of any variety such as a squat bar, deadlift bar, power bar, or other Olympic bar (see Rule 8: Accommodations & Rule Adjustments – for additional details)
  • Plates can be in kilograms or pounds
  • Benches should be flat, but may be adjustable and at any height the athlete has access to

Rule 6: Lift Requirements

Ssee Rule 8: Accommodations & Rule Adjustments – for additional details

Squat

  • The Athlete shall un-rack the weight and assume an upright position. The bar shall be held horizontally across the shoulders with the hands and fingers gripping the bar and the feet flat on the floor with the knees locked.
  • After removing the bar from the racks, the Athlete must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees.
  • The Athlete must lift the weight by returning to the starting position, without double bouncing or any downward movement to an upright position with the knees locked.
  • When the Athlete is motionless, they should rerack the weight.

Bench Press

  • ​The Athlete must lie on his/her back with shoulders and buttocks in contact with the flat bench surface.
  • The Athlete’s shoes must be in contact with the floor. This position shall be maintained throughout the attempt.
  • The head may rise off the bench or move during the performance of the lift.
  • After unracking the bar at arm’s length, the Athlete shall lower the bar to his/her chest and pause.
  • After a short pause, the bar is pressed upwards to straight arm’s length and held motionless.
  • When the Athlete is motionless, they should rerack the weight.

Deadlift

  • The bar must be laid horizontally in front of the Athlete’s feet, gripped with an optional grip in both hands, and lifted without any downward movement until the Athlete is standing erect.
  • On completion of the lift, the knees shall be locked in a straight position and the shoulders square and back.
  • When the bar is held motionless the Athlete can then lower the bar back to the starting position.

Rule 7: Judging

  • There are no official judges for the GGC.
  • Lifts are “judged” based on the honor system, where athletes are expected to follow the basic guidelines of a lift and to hold themselves accountable to that standard
  • If an athlete dismisses the basic guidelines in an excessive manner, this could potentially disqualify them from successful participation in the event

Rule 8: Accommodations & Rule Adjustments

Rule 1 – 7 will be the standard set for the vast majority of athletes and is as close to a “traditional” powerlifting meet as possible. However, the Garage Gym Competition is based on inclusion. Not all athletes can perform every lift, not all athletes have access to all the required equipment, and some choose to perform their lifts in varied ways. So these accommodations can be applied:

  • Athletes are eligible to use whatever bar, plates, bench (or no bench), rack (or no rack), and supportive gear as they choose. This includes safety squat bars, trap bars, standard bars, standard plates, bumper plates, bench suits, squat suits, slingshots, and a myriad of other equipment options.
  • Athletes that are injured or otherwise not able to perform all three lifts during the event, can successfully participate with a minimum of 1 successful 1 rep max attempt of 1 lift (for example: bench only)
  • Athletes who do not have the required equipment to perform the three lifts in the traditional stance can modify the lifts as necessary. Examples include floor press, Steinborn squat, belt squat, etc.
  • Athletes can record their lifts from any angle they can. Not all garage gyms are set up for proper lighting and recording, so just make sure to record the lift the best you can.
  • If athletes need a private account for various social media reasons, private accounts can be used but might make participants ineligible for certain recognition, prizes, and more.
  • If an athlete does not have a social media account on an approved social media site, another person is allowed to submit on their behalf. This is a common solution for children to enter. The same rules apply for their participation.

Disclaimers

By participating in the Garage Gym Competition, you agree to the following information on the following pages: Privacy Policy & Terms and Conditions

These rules may be modified from time to time; notice of revisions will be announced on this page. Your failure to follow the rules, whether listed below or in supplemental notices posted at various points, may result in termination of your participation, without notice. If you do not agree with the rules contained in this Agreement, please do not participate.