SFL Barbell Certification Requirements

The Instructor candidates must pass the following tests:

  1. Teaching safely and effectively.
  2. Strength test.
  3. Technique test.

Candidates have a choice of taking the strength and technique test during the Certification or submitting a video up to 6 months after the end of the Certification.

If you are not planning on teaching others, you may choose to forego the testing. You will be issued a certificate of attendance instead of an instructor certificate.

THE STRENGTH TEST

  • Bench Press

Student must complete 1 repetition with a weight that is equivalent to:

    • Women—0.75 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Masters (50-64 years)—0.65 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Seniors (65 years and over)—0.5 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men—1.25 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men Masters (50-64 years)—1.1 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men Seniors (65 years and over)—0.85 x bodyweight, rounded up to the nearest 5lb/2.5kg

       

  • Deadlift

Student must complete 1 repetition (conventional or sumo) with a weight that is equivalent to:

    • Women—1.5 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Masters (50-64 years)—1.35 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Seniors (65 years and over)—1.1 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men—2 x bodyweight, rounded up to the nearest 5lb/2.5kg, not to exceed 450lb/205kg
    • Men Masters (50-64 years)—1.8 x bodyweight, rounded up to the nearest 5lb/2.5kg, not to exceed 450lb/205kg
    • Men Seniors (65 years and over)—1.5 x bodyweight, rounded up to the nearest 5lb/2.5kg

THE TECHNIQUE TEST

The following skills are tested for 5 reps with the specified weights:

  • Back Squat
    • Women—0.75 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Masters (50-64 years)—0.67 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Seniors (65 years and over)—0.55 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men—1 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men Masters (50-64 years)—0.9 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men Seniors (65 years and over)—0.75 x bodyweight, rounded up to the nearest 5lb/2.5kg

       

  • Military Press
    • Women—0.5 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Masters (50-64 years)—0.4 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Seniors (65 years and over)—0.3 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men—0.67 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men Masters (50-64 years)—0.5 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men Seniors (65 years and over)—0.4 x bodyweight, rounded up to the nearest 5lb/2.5kg

       

  • Deadlift (conventional or sumo)
    • Women—1 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Masters (50-64 years)—0.85 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Women Senior (65 years and over)—0.7 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men—1.5 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men Masters (50-64 years)—1.3 x bodyweight, rounded up to the nearest 5lb/2.5kg
    • Men Seniors (65 years and over)—1 x bodyweight, rounded up to the nearest 5lb/2.5kg

Equipment not allowed during testing: belt, knee wraps, wrist straps, or powerlifting suits.

TESTING EXEMPTIONS

In rare cases, a highly accomplished, national, or international-level coach or athlete may be exempt from the strength or technique tests due to chronic injury. The same exemption is available for veteran military, law enforcement, and first responders. These exemptions will be approved on a case-by-case basis. Requests for a testing exemption can be sent here.