one plate club

One Plate Pull-Up Club

The One Plate Pull-Up Club is a strength standard that recognizes lifters who can complete a one-rep maximum weighted pull-up, chin-up, or neutral-grip pull-up with one plate (45 lb / 20 kg) or more of added load. It represents a foundational level of verified upper-body pulling strength and serves as the entry threshold into the Weighted Pull-Up Club.

One Plate Pull-Up Club​ Rules

To join the One Plate Pull-Up Club and be added to the leaderboard, you must successfully complete one strict weighted pull-up, chin-up, or neutral-grip pull-up with a minimum of 45 lb (20 kg) of added load (bodyweight not included). Lifters should attempt their maximum possible weight, as leaderboard placement and tier designation are based on how heavy the successful repetition was, not the minimum qualifying weight.

Weighted Pull-Up Standards

Read the following section on lift standards, allowed equipment, and video requirements, as well as the FAQ below. Failure to meet these requirements may result in disqualification.
  • Pronated, supinated, and neutral grip are permitted.
  • The repetition must begin from a dead-hang position, with arms fully overhead, elbows fully extended, and shoulders flexed.

  • After clearly settling into the dead-hang position, the lifter must momentarily pause before beginning the ascent.

    • No exact pause duration is required; however, the bottom position must be motionless and controlled.

    • This requirement exists to prevent lifters from sliding into a shortened range of motion and using the stretch reflex to initiate the lift.

  • No excessive lower body momentum to assist the lift.
  • Chin must visibly raise above the bar.
  • After the chin clears the bar, the lifter must maintain control through the descent to a near–dead-hang position.

See below for an example of correct form.

Allowed

  • Chalk, belts, plates, dumbbells, kettlebells, weight vests, and other measurable external loads.

Not Allowed

  • Gloves, straps, or other grip devices.
  • Bands or other assistive devices.
  • Video must clearly show all weights.
    • If you’re using non-traditional weights like a vest, make sure the weight is shown.
  • Lifter must remain fully visible at all times, with no obstructions that interfere with judging.
  • Video Angles
    • Use a front angle. A slight angle toward the side is also acceptable.
    • Videos taken directly from the back are difficult to judge and will likely require resubmission.

Frequently Asked Questions

What do applicants get?

All applicants get:

  • A form check with feedback.
  • Added to the leaderboard (if accepted).
  • A chance at a social media spotlight.

Applicants selected for a solo video may additionally receive:

  • Custom acceptance letter with their name and lift numbers
  • Official member/challenge decal.

Additionally, applicants who select a Pro/Elite application have access to more benefits including guaranteed faster processing times, shirts/patches, public links to your social media profile, and acceptance letters & official decals.

Do you post everyone to social media?

Due to high volumes of submitted videos, we’re unable to feature every lifter individually. Select submissions are chosen on overall fit, however, these items will increase your chances:

  • Following us on social media.
  • Having solid form & clearly meeting all standards.
  • Having a unique submission.
  • Submitting a high definition video with:
    • No watermarks
    • Vertical / 9:16 ratio
    • No or minimal text on screen

Additionally, if you’d like to remain out of the spotlight, you can select to not be shared to social media, or to be shared, but not tagged.

Do you take international applications?

Yes—we accept applications worldwide and have had lifters from 50+ countries represented on our leaderboards in the past year. We also work with third-party manufacturers on each continent, allowing us to ship at reasonable rates even outside the U.S.

When must my lifts be done, and can I update my totals later on?
  • All lifts must be performed in the same week (7-day window).
  • For the 2026 cycle, lifts must be from 2026.
  • You may submit multiple times within a given year. Any update to your total requires a new submission of all lifts.
Can I use competition videos?

Yes, but we treat these videos like any other submission; video must clearly show you hitting standards. If the video is a bad angle or people are obstructing the view, getting white lights in the competition does not guarantee your lift is validated here. 

What happens if one of my lifts is not accepted?

You have one month from the time of notification to resubmit any required changes using the resubmission form. If you fall outside of the one month window, a full new submission is required.

Will you make any exceptions to these rules or other items listed below?

If you have any questions or are requesting an exemption, send us a message via the contact page. For example, if you are an adaptive athlete and need accommodations, we will review your needs on a case-by-case basis.

Apply for the One Plate Pull-Up Club

Visit the One Plate Pull-Up Club application page below to apply and submit your lifts.

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