Custom Bg

Olympic / Powerlifting Evaluation/Test-Out Rubric

Olympic and Powerlifting Testing Rubric

This is a Pass/ Fail test.  If any of the criteria are not adequately met the test will result in a fail.  After one failed test the testee may decide if he/she would like to schedule a retest at a later date, purchase a weightlifting 1-on-1 training session(s), or sign up for a following barbell small group class.  After 2 failed tests the testee must purchase at minimum one weightlifting 1-on-1 personal training session or sign up for a following barbell small group class. 

 


 

Olympic Lifting Safety:

*If the lifter at any time experiences pain the test will be stopped and must be rescheduled to retest.  Tester asks testee before each test if there is any reason they shouldn’t perform test and if they have any questions.  After each test (lift) the tester will ask the testee if they had any pain during the test. 

______ Lifter performs proper bailing technique with PVC pipe on the snatch in front of and behind the body.  (In front:  Start in the overhead squat position with the arms straightened overhead, arms stay straight and guide/push bar to front while lifter simultaneously jumps backwards away from bar.  Behind:  Start in the overhead squat position with the arms straightened overhead, arms stay straight and guide/push bar behind body while lifter simultaneously jumps forward away from bar.) 

______ Lifter performs proper bailing technique with PVC pipe on the clean.  (In front only:  Lifter keeps elbows high and inside of knees while simultaneously pushing bar away from body and jumps backwards away from bar.) 

______ Lifter performs proper bailing technique with PVC pipe on the jerk (of choice) in front of and behind the body (In front:  Start in jerk finish position with arms straightened overhead, arms stay straight and guide/push bar to front while lifter simultaneously steps/jumps backwards away from bar.  Behind:  Start in jerk finish position with arms straightened overhead, arms stay straight and guide/push bar behind body while lifter simultaneously steps/jumps forward away from bar.


Performance Safety

*If the lifter at any time experiences pain the test will be stopped and must be rescheduled to retest.  Tester asks testee before each test if there is any reason they shouldn’t perform test and if they have any questions.  After each test (lift) the tester will ask the testee if they had any pain during the test.

______ Lifter is able to perform 3 conventional deadlifts with adequate technique decided by the tester. (Women must perform with a minimum of 85lbs, men must perform with a minimum of 135lbs. Tester may ask testee to increase the weight and perform 1 additional time.) 

______ Lifter is able to perform overhead squat with adequate technique decided by the tester. (Must squat at or below parallel.  Women must perform with a minimum of 45lbs, men must perform with a minimum of 75lbs. Tester may ask testee to increase the weight and perform 1 additional time.) 

______ Lifter is able to perform 2-position snatch (hang and floor) with weight and adequate technique decided by the tester. (Catching position must be at or below parallel.  Lifter is able and encouraged to reset between reps.  Women must perform with a minimum of 45lbs, men must perform with a minimum of 75lbs.  Tester may ask testee to increase the weight and perform 1 additional time.) 

______ Lifter is able to perform 2-position clean (hang and floor) with weight and adequate technique decided by the tester. (Catching position must be at or below parallel.  Lifter is able and encouraged to reset between reps.  Women must perform with a minimum of 55lbs, men must perform with a minimum of 85lbs. Tester may ask testee to increase the weight and perform 1 additional time.) 

______ Lifter is able to perform Jerk (lifter can choose style) and return the bar to the body with weight and adequate technique decided by the tester. (Women must perform with a minimum of 55lbs, men must perform with a minimum of 85lbs)

 


 

Powerlifting Safety:

______ Lifter demonstrates proper placement and execution for 1 person spotting the bench press and squat (Both:  Always follow the lift out of and into the rack.  Any pause, decent, or concentric greater than 5 seconds is cause to spot the bench press or squat.  Bench:  Alternate grip, not following bar but always in position with hands in ready position.  If giving lift-off, spotter does not pull the bar out of lifters hands.  Squat:  Athletic stance directly behind lifter, arms and feet in ready position but not following the lift, modified bear hug to spot when necessary.  

______ Lifter demonstrates proper placement and execution for 2 person spotting the bench press and squat (Both:  Always follow the lift out of and into the rack.  Any pause, decent, or concentric greater than 5 seconds is cause to spot the bench press or squat.  Double underhand side spot for both lifts, communicates with lifter and other spotter to take bar, does not over or under lift bar causing other side of bar to do the opposite.)

Other

______ Lifter is able to properly apply and clean chalk from his hands

______ Lifter is able to properly clean equipment of chalk residue

______ Lifter understands the importance of performing lifts with safe technique and when to use a spotter.  Tester recaps main safety points.  

*Before completion of process, tester will go over important policies and procedures and answer any questions. 

 

 

Null