Proficiency Check List

This year my Personal Fitness classes are much larger; usually about 50. Since there many more students in the weight room I had to do my best to ensure a safe lifting environment. With that in mind I developed a Proficiency Check List for all the core lifts in class. The core lifts are Squats, Deadlifts, Front Squats, Bench and Power/Hang Cleans. Also part of the check list is the progression I have for teaching cleans; Jump Shrug, High Pull, Front Squat and Tall Clean. This is the check list I require for all of my students. After they complete the check list I take them thought a max progression in their Fitness Evaluation.

NAME____________


PERIOD____________

SQUAT PROFICIENCY CHECK LIST

_____ BAR CENTERED ON BACK RESTING ON SOFT TISSUE NOT BONE

_____ FEET SHOULDER WIDTH APART

_____ HIPS MOVE BACK, WEIGHT ON HEELS OF FEET

_____ LEGS PARALLEL TO GROUND, KNEES AT 90’, BUTT BELOW KNEES

_____ MAINTAIN SPINE ANGLE

DEADLIFT PROFICIENCY CHECK LIST

_____ OVER UNDER GRIP

_____ FEET SHOULDER WIDTH APART

_____ HIPS AND SHOULDERS MOVE AT SAME TIME

_____ CONTROL WEIGHT TO THE GROUND

_____ MAINTAIN SPINE ANGLE

FRONT SQUAT PROFICIENCY CHECK LIST

_____ 2 FINGERS ON BAR, HANDS JUST OUTSIDE SHOULDERS

_____ WRIST FLEXION, BAR RESTING ON SHOULDERS

_____ ELBOWS UP

_____ PROPER SQUAT

_____ MAINTAIN SPINE ANGLE

BENCH PROFICIENCY CHECK LIST

_____ EYES UNDER BAR

_____ PROPER GRIP

_____ ELBOWS AT 90’ WHEN BAR TOUCHES CHEST

_____ BAR TRAVELS IN ARCH

_____ MAINTAIN SPINE ANGLE, FEET ON GROUND

CLEAN PROGRESSIONS PROFICIENCY CHECK LIST

_____ JUMP SHRUG

_____ HIGH PULL

_____ FRONT SQUAT

_____ TALL CLEAN

POWER/HANG CLEAN PROFICIENCY CHECK LIST

_____ HAND PLACEMENT ON BAR

_____ FEET UNDER HIPS

_____ JUMP-SHRUG-PULL UNDER THE BAR

_____ BAR STAYS CLOSE TO BODY, NO SWINGING

_____ CATCH/RECEIVE BAR IN DEEP FRONT SQUAT POSITION

_____ FRONT SQUAT WITH ELBOWS UP

_____ MAINTAIN SPINE ANGLE