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100+ Free SFG II Practice Questions

Pass your StrongFirst SFG II Kettlebell Instructor exam on the first try — instant access, no signup required.

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Key Facts: SFG II Exam

2 years

Credential Validity

StrongFirst SFG II Requirements

1/2 bodyweight

Men's Press Test

StrongFirst SFG II Requirements

1/3 bodyweight

Women's Press Test

StrongFirst SFG II Requirements

90 days

Skill Retest Window

StrongFirst SFG II Requirements

6 months

Press Test Retest Window

StrongFirst SFG II Requirements

SFG I active

Prerequisite

StrongFirst SFG II Information

SFG II is a 2-day in-person event. Day 1 re-tests all SFG I skills while candidates are fresh, then advances to SFG II skills: windmill (3 reps per side, snatch test bell), bent press (1 rep on 1 side, snatch test bell or heavier), double snatch (5 reps, one size down from snatch test bells), double push press (5 reps, snatch test bells), double jerk (5 reps, snatch test bells), plus the strength press test (1/2 bodyweight for men, 1/3 for women). The credential is valid for 2 years.

Sample SFG II Practice Questions

Try these sample questions to test your SFG II exam readiness. Each question includes a detailed explanation. Start the interactive quiz above for the full 100+ question experience with AI tutoring.

1When establishing the double kettlebell rack position, what is the correct relationship between the two bells in the rack?
A.The bells should be held apart with a fist-width gap
B.The bells should be touching each other and stacked into the chest
C.The bells should be held in front of the shoulders with elbows flared
D.The bells should rest below the collarbones with elbows pointed straight out
Explanation: In the StrongFirst double kettlebell rack, the bells touch each other and stack tightly into the chest. The elbows ride down into the body to create a shelf so the bells rest on connective tissue rather than being held by the arms.
2Which cue best describes elbow position in the double kettlebell rack?
A.Elbows up and out to create a high shelf
B.Elbows pinned into the ribs, pointing down toward the floor
C.Elbows level with the bells
D.Elbows held forward and ahead of the wrists
Explanation: Elbows are driven down into the ribs so the lats can support the load. Pointing the elbows up flares the rack, increases shoulder strain, and dumps the bells forward away from the centerline.
3What is the correct breath strategy in the double kettlebell front squat at the bottom of the rep?
A.Fully exhale at the bottom and inhale as you stand
B.Hold breath behind the teeth (biomechanical breath match), pressurize, and grunt out the last third on the ascent
C.Breathe normally throughout, taking shallow breaths
D.Inhale at the bottom, exhale at the top before locking out
Explanation: Hardstyle uses the biomechanical breath match — a sharp inhale on the way down, hold and pressurize at the bottom for intra-abdominal stability, then exhale forcefully (hiss/grunt) through the sticking point on the ascent.
4What depth is required to pass the double kettlebell front squat technique test?
A.Quarter squat — slight knee bend
B.Crease of the hip clearly below the top of the knee
C.Knees bent to exactly 90 degrees
D.As deep as comfortable, no specific standard
Explanation: Hardstyle squat depth requires the crease of the hip to break below the top of the knee. SFG II evaluates depth, brace, foot pressure, and rack control on every rep.
5During the double kettlebell clean, what describes a properly executed catch in the rack?
A.Bells crash loudly against the chest
B.Bells decelerate at chest height and land softly into the rack with elbows tucked
C.Bells flip over the wrists with audible smack on the forearm
D.Bells stay in a hang position with arms straight
Explanation: A clean catch is a tame-the-arc movement where the bells decelerate as they near the body and seat softly into the rack. A crashing catch indicates the elbows did not tuck and the lats did not pull the bells in.
6What is the dominant mechanical sequence of a double kettlebell clean?
A.Pull, curl, then catch
B.Hip hinge, hip drive, then tame the arc into the rack
C.Squat, stand, then shrug
D.Press from the floor with arms extended
Explanation: The clean is a hinge-driven movement. The hips snap, the body becomes a tall plank, then the elbow tucks and the bells are pulled in to land softly in the rack — arms do not lift the load.
7What technique principle drives a strong double kettlebell military press?
A.Pressing with maximum bicep curl effort
B.Lat irradiation — actively pulling down through the lats to create a stable shelf and recruit pressing power
C.Loose grip to spare the forearms
D.Holding breath through the entire set without resetting
Explanation: Lat irradiation is core to hardstyle pressing. Tensing the lats stabilizes the shoulder, creates a stronger pressing platform, and recruits adjacent musculature for more force production.
8Which is a disqualifying fault on the SFG II double military press?
A.Slight foot pressure shift between reps
B.Clear leg drive or push-press dip used to start the rep
C.Pause at lockout longer than two seconds
D.Symmetric pressing of both bells simultaneously
Explanation: The press is strict by definition — any visible knee dip or leg drive turns it into a push press. Hip and leg drive are explicit faults that fail the rep.
9What is the SFG II strength press test requirement for male candidates?
A.Press a kettlebell equal to bodyweight
B.Press the kettlebell closest to half (1/2) of bodyweight
C.Press the kettlebell closest to one third (1/3) of bodyweight
D.Press a 32 kg kettlebell regardless of bodyweight
Explanation: Per StrongFirst SFG II requirements, male candidates press the kettlebell closest to one-half (1/2) of bodyweight for the strength test. Candidates who fail have an additional six months to achieve the standard.
10What is the SFG II strength press test requirement for female candidates?
A.Press the kettlebell closest to half of bodyweight
B.Press the kettlebell closest to one third (1/3) of bodyweight
C.Press a 16 kg kettlebell regardless of bodyweight
D.Press the same bell used in the snatch test
Explanation: Per StrongFirst SFG II requirements, female candidates press the kettlebell closest to one-third (1/3) of bodyweight for the strength test.

About the SFG II Exam

SFG II is StrongFirst's advanced kettlebell instructor certification. Candidates must hold a current SFG I and demonstrate mastery of advanced skills — double clean, double front squat, double press, double push press, double jerk, double snatch, bent press, windmill, pistol squat, and weighted strict pull-up — plus a bodyweight-scaled strength press test.

Questions

100 scored questions

Time Limit

2-day in-person event with skill tests

Passing Score

Pass all SFG I retest + SFG II skill tests + strength press test

Exam Fee

Varies by event registration window (StrongFirst, Inc.)

SFG II Exam Content Outline

Skill Block 1

Double Kettlebell Lifts

Double clean, double front squat, double press, double push press, double jerk, double snatch — rack position, breath, lockout, and tame-the-arc mechanics

Skill Block 2

Bent Press and Windmill

Hip-shift mechanics, screw-down, overhead lockout, mobility prerequisites, contraindications

Skill Block 3

Pistol Squat and Weighted Strict Pull-Up

Bodyweight strength feats, full-ROM standards, regressions, and progressive loading

Skill Block 4

Strength Press Test

One-arm strict press of 1/2 bodyweight (men) or 1/3 bodyweight (women); waved 6-week prep plan

Skill Block 5

Programming, Cueing, and Restoration

Plan Strong programming, step-loading, wave loading, Fast & Loose, contrast showers, easy strength, and advanced coaching cues

How to Pass the SFG II Exam

What You Need to Know

  • Passing score: Pass all SFG I retest + SFG II skill tests + strength press test
  • Exam length: 100 questions
  • Time limit: 2-day in-person event with skill tests
  • Exam fee: Varies by event registration window

Keys to Passing

  • Complete 500+ practice questions
  • Score 80%+ consistently before scheduling
  • Focus on highest-weighted sections
  • Use our AI tutor for tough concepts

SFG II Study Tips from Top Performers

1Wave-load the one-arm press over 6 weeks toward the bodyweight-scaled press test — never train to failure
2Drill double-bell rack endurance with timed holds and front-rack carries before adding heavy reps
3Pair arm bars, halos, and get-ups daily to prepare shoulder and thoracic mobility for bent press and windmill
4Use grease-the-groove for the strict pull-up: frequent sub-max reps spread through the day
5Plan a 12-week mesocycle with accumulation, strength, and peaking blocks; deload one week before testing

Frequently Asked Questions

What is the SFG II prerequisite?

Candidates must hold a current SFG I certification at the time of registration. StrongFirst also recommends at least one year of coaching/training experience before attempting SFG II.

What is the SFG II strength press test?

Men press the kettlebell closest to 1/2 of bodyweight; women press the kettlebell closest to 1/3 of bodyweight. Candidates who fail the press test have an additional 6 months to reach the standard.

What skill tests are on the SFG II?

Windmill (3 reps per side, snatch test bell), bent press (1 rep on 1 side, snatch test bell or heavier), double snatch (5 reps, one size down from snatch test bells), double push press (5 reps, snatch test bells), double jerk (5 reps, snatch test bells), plus all SFG I skills retested on day 1.

How long is SFG II valid?

The SFG II credential is valid for 2 years. Recertification requires meeting StrongFirst standards within that window.

What is the most common reason candidates fail SFG II?

Insufficient pressing strength relative to bodyweight is the primary failure reason cited by StrongFirst. Tight shoulder girdle and thoracic spine — limiting bent press, windmill, and overhead lockout — is the second most common limiter.