Hyrox Technique Reference

At the highest point of the stroke (handles fully overhead, just before they begin dropping), draw ankle→hip then hip→shoulder. The interior angle at the hip = how fully extended the body is. Goal is near-180°: a straight line that maximises stroke length.

Draw hip→shoulder (the trunk line), then shoulder→elbow (the upper arm). Interior angle at the shoulder = how high the arms are reaching. Hands should be slightly above and just in front of the forehead.

Mark the frame where the trunk first drops, then the frame where the elbows first bend. Δt > 0 means the trunk-led drive is intact.

At the deepest point of the stroke (handles past the hips, body folded forward), draw shoulder→hip then hip→knee. The interior angle is the depth of the hip hinge — torso should be nearly parallel to the floor.

Same finish frame as Hip Flexion. Draw hip→knee then knee→ankle. Interior angle = how much the knees are bending. Soft knees (slight bend) = hinge. Deep knees = squat fault.

At the finish (handles past the hips), draw shoulder→elbow then elbow→wrist. Interior angle = how fully the arms drove past the body. Should be essentially straight.

Mark a window, count the strokes inside it, and the tool computes strokes-per-minute (SPM).

On the braced frame (weight dropped, sled not yet moving) draw greater trochanter → acromion. Angle vs. horizontal = the force vector. Should be nearly parallel to the floor.

On the braced frame, draw shoulder→elbow then elbow→wrist. Interior angle = how rigidly the arms transmit force. Should be essentially straight.

On the frame the front foot plants, draw ankle → knee of that leg. Angle vs. vertical = forward shin lean. A steep forward shin points the ground force horizontally back into the sled.

On the front-foot-plant frame, redraw greater trochanter → acromion. Compared to the brace reading, this checks whether the chest is popping up as the athlete steps.

On the last frame the back foot touches the carpet, draw hip→knee then knee→ankle of the back leg. Interior knee angle = stroke length. Heavy sled prevents full lockout but it shouldn't be choppy.

On the back-foot-off frame, draw the trunk bisector (shoulder → hip), then the back thigh (hip → knee). The angle the thigh trails the trunk line is glute engagement.

Draw a line from the lateral ankle (malleolus) up to the shoulder (acromion). Angle vs vertical = how much the body is leaning back to use gravity as the engine.

Draw shoulder→elbow, then elbow→wrist. The interior angle is the elbow extension; the step-back technique wants the arms locked as rigid cables.

Hip → knee, then knee → ankle. Interior angle is the static squat anchor maintained while walking backward.

Hip → knee, then knee → ankle, at the deepest catch position (just before the drive begins). Interior angle = how deep the squat is set.

Same hip → knee → ankle clicks, sampled at the end of the leg drive — moment the sled stops accelerating from leg force.

Draw hip→shoulder (the trunk line), then a second line along the rope (sled→hand). Deviation between these two lines tells you whether force runs through the body's long axis.

Mark a window, count the pulls inside it, and the tool computes pulls-per-minute.

Hip → knee, then knee → ankle. Slightly stiffer stance than Step-Back since feet do not move.

On a frontal-view clip (athlete facing camera), draw a line from one acromion to the other. Angle vs horizontal = rotational shoulder dip. Alternating-arm pulling rotates the trunk; the core resists that.

At the moment the pulling hand reaches its deepest position (closest to body), draw shoulder→elbow then elbow→wrist. The interior angle is the elbow flexion — tells you whether the analyst actually finished the pull or stopped short.

Mark a window, count the pulls inside it, and the tool computes pulls-per-minute.

On the loading stance (feet planted, chest off the deck, pre-jump), draw hip → knee. A steeper thigh means the hips loaded high (hinge); a near-flat thigh means a deep squat that fries the quads.

On the loading stance, draw hip → shoulder. The acute angle vs horizontal is the forward trunk pitch — the torso should point in the direction of travel, not stand upright.

On the last frame before the toes leave the carpet, draw ankle → shoulder. The acute angle vs horizontal is the launch line — aim forward-biased (~25–40°), not vertical (wastes hang time) or flat (stumble).

On the last frame before takeoff, draw thigh (hip → knee) then shank (knee → ankle). An included angle near 180° means full leg drive; a bent knee leaves distance on the table.

On the initial-contact landing frame, draw thigh (hip → knee) then shank (knee → ankle). A bent knee (110–130°) absorbs the load; a stiff leg (160°+) sends braking forces into the back and knees.

On the landing frame, draw hip → ankle. The acute angle vs vertical shows how stacked the landing is — small means balanced over the base, large means tipping (stumble / no-rep risk).

On the landing frame from the front, draw thigh (hip → knee) then shank (knee → ankle). The knee drifting inward of the hip-to-ankle line is valgus collapse — an injury flag and a power leak the side view cannot see.

Mark a window, count the burpee reps inside it, and the tool computes reps-per-minute.

At the catch, draw thigh (hip → knee), then shank (knee → ankle). Included angle is the knee flexion.

At the catch, draw the torso from shoulder to hip. Angle vs. vertical is the forward body pivot.

Mark when the legs first drive, then when the back first opens. The legs must lead — opening the back early is the cardinal rowing power leak.

Mark when the back opens, then when the elbows first bend. The back swing must precede the arm pull — breaking the arms early bleeds leg-and-back power.

At the finish, draw the torso (shoulder → hip). Angle past vertical is the layback.

At the finish, draw upper arm (shoulder → elbow), then forearm (elbow → handle). Included angle is the arm-draw depth.

At the finish, draw the chain from where it exits the flywheel cage to the handle attachment. Angle vs. horizontal is the chain level. Body-independent — same number across athletes of any height or arm length.

Mark when the hands clear the knees, then when the knees first break. On recovery the hands must pass the knees before they bend — early knee break forces the handle to detour over the knees.

Mark a window, count the strokes inside it, and the tool computes strokes-per-minute (SPM).

From behind, draw the spine line (mid-pelvis → C7). Angle vs. vertical indicates side-to-side imbalance.

During left-leg stance, draw the hip line (left → right iliac crest). Angle vs. horizontal is contralateral hip drop.

During right-leg stance, draw the hip line. Angle vs. horizontal is contralateral hip drop.

At the bottom, draw greater trochanter → acromion. A slight forward hinge (5–15°) recruits the glutes; past 20° the athlete is buckling under the bag and the lower back fights to keep it from sliding over the head.

At the bottom, draw hip → knee (thigh) then knee → ankle (shank) of the front leg. One drawing reports BOTH the interior knee angle (~90°) and the shin's lean off vertical.

From the front, draw thigh and shank on the front leg. Inward collapse is valgus / poor knee tracking.

At the bottom of the lunge, draw the front-foot → back-foot span, then the leg (hip → ankle). The ratio is the lunge stride in leg-lengths.

Draw the trunk (hip → shoulder) at the bottom, then scrub a few frames into the rise and draw it again. The reported Δ is how much MORE the trunk leaned forward as the hips rose — a big increase means the core brace failed and the chest dipped while the hips shot up.

At the top of the step, click down the body: shoulder → hip → knee → ankle. One chain reports BOTH the hip and the knee lockout — both must reach full extension every step or it's a no-rep.

Mark a window, count the lunge reps inside it, and the tool computes reps-per-minute.

On the frame the descending ball first touches the hands, draw greater trochanter → acromion. Angle vs. vertical should be near zero — catch tall, then let the ball pull you down.

At the lowest point of the squat, click the greater trochanter (hip) then the top of the knee. The hip must drop below the knee line — PASS — or it's a no-rep in a race.

At the bottom, draw the torso (shoulder → hip) then the shin (knee → ankle), both pointing down the body. Parallel lines (≈ 0° apart) is the hallmark of a quad-driven squat.

From the front, at the bottom of the squat, draw thigh and shank on the lead leg. Inward collapse of the knee is valgus.

On the frame the ball leaves the fingertips, draw hip→knee then knee→ankle. The legs should be near full lockout — if the knees are still bent, the arms are throwing the ball.

On the release frame, draw the trunk (hip → shoulder) then the upper arm (shoulder → elbow). The interior angle sets the throw trajectory toward the high target.

Mark a window, count the wall-ball reps inside it, and the tool computes reps-per-minute.