The deadlift has long been held as a true test of strength. Deceptively simple, it requires attention to every detail of the execution. The deadlift is tested for strength and technique in the SFL StrongFirst Barbell Instructor Certification.
Why test both strength and technique?
That is the value we place on the deadlift. To see that time has been spent building a base of strength and that dedication to the technique is built along with the strength.
The strength standards require dedicated training but do not require elite strength levels. The technique standards allow one to show that their form and attention to detail hold over the five reps.
You can see a summary of the deadlift strength and technique standards here:
The Strength Test
1 rep (conventional or sumo).
Depending on the age, ladies 1.1 to 1.5 x bodyweight, gentlemen 1.5 to 2 x bodyweight.
The Technique Test
5 reps (conventional or sumo).
Depending on the age, ladies 0.7 to 1 x bodyweight, gentlemen 1 to 1.5 x bodyweight.
More information can be found on our website.
What are the critical factors in preparing to meet the SFL deadlift standards?
Time
Technique
Program
Time is the most critical factor and where most SFL hopefuls make their biggest mistake. When someone waits to start the preparation and progression to meet the standards, time can run out. If the required weights have yet to be achieved, hoping to reach them at the certification weekend is a recipe for failure.
Like knowing you can pass the snatch test before the SFG I, you should know you can hit the deadlift standards before arriving at the SFL. One way to schedule your training is to count backward from the certification weekend.
Counting back twelve weeks and planning to hit the standards two weeks before the event means you have a solid ten weeks of training, and with just 10lb increases per week, you can start 100lb below your requirements and progress quite easily. Brett Jones, StrongFirst’s Director of Education, followed this approach and pulled his deadlift strength test weight for 3x3 before attending his SFL in 2018. Do not let time be the reason the SFL eludes you.
Pursuing technique is part of being a student of strength. And just because the bar went up does not mean the technique was solid. Videoing your deadlift and picking apart the lift is so easy today, as the advertising says… do it. Partnered with this self-evaluation, KNOCK ‘EM DEAD is an excellent technique resource. It goes without saying that working with a StrongFirst Certified SFL Instructor is also recommended. Don’t assume; know because the easiest person to fool is yourself.
The program is where you put the technique into practice. It can be simple, like counting backward, as suggested above, or refined, like the programs in Fabio Zonin’s KNOCK ‘EM DEAD online course. The two programs can take you from beginning to peak using a combination of classic cycling and StrongFirst innovation. Look no further.
Ultimately, the time, technique, and program can come together for a successful SFL certification.
