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100+ Free StrongFirst SFL Practice Questions

Pass your StrongFirst SFL Barbell Instructor exam on the first try — instant access, no signup required.

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Question 1
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Which best describes the 'Wave' loading pattern often used in StrongFirst-style strength cycles?

A
B
C
D
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2026 Statistics

Key Facts: StrongFirst SFL Exam

3 days

Course Length

StrongFirst

25-30%

Candidate Failure Rate

StrongFirst

~$1,895

Course Tuition

Event listings

1.25x BW

Men's Bench 1RM

SFL Requirements

2x BW (max 450)

Men's Deadlift 1RM

SFL Requirements

2 years

Certification Validity

StrongFirst

The StrongFirst SFL is a 3-day, in-person Barbell Instructor certification with strength tests (1RM at gender- and age-adjusted multiples of bodyweight) and 5-rep technique tests on the Back Squat, Deadlift, and Military Press, all performed without belt, wraps, or straps. About 25-30% of well-prepared candidates fail. Tuition is roughly $1,895. The course covers the Big 6 barbell lifts plus Zercher squat and good morning, programmed through Pavel's Plan Strong and PTTP frameworks. Candidates should pre-test their 1RM and 5RM well before the event.

Sample StrongFirst SFL Practice Questions

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

1In the StrongFirst low-bar back squat, where does the barbell rest on the lifter's body?
A.On top of the trapezius, just below C7
B.On the posterior deltoids, across the rear deltoid 'shelf' formed by retracted shoulder blades
C.On the front of the shoulders, supported by an elbows-high clean grip
D.On the upper trapezius, with the bar in contact with the base of the neck
Explanation: The SFL low-bar back squat places the bar on the posterior deltoids, on a 'shelf' created by squeezing the shoulder blades together and rotating the elbows down. This lower bar position shortens the moment arm at the hip, allowing the lifter to use the powerful hip extensors more effectively. A bar resting on top of the trapezius is the high-bar squat position; an elbows-high clean grip is the front squat.
2During an SFL low-bar back squat, what is the proper position of the elbows?
A.Pointed straight back behind the lifter to maximize lat engagement
B.Pointed down toward the floor to drive the chest up and lock the bar in place
C.Flared out to the sides for a wide shoulder base
D.Tucked tight against the ribs to support the bar on the upper traps
Explanation: In the low-bar squat the elbows point down toward the floor, not back. Driving the elbows down packs the lats, locks the bar against the rear-delt shelf, and creates an upper-back arch that keeps the chest up. Pointing elbows back unloads the bar off the shelf; flared elbows compromise upper-back tightness.
3What is the SFL depth standard for the back squat?
A.The femur reaches parallel to the floor
B.The crease of the hip drops below the top of the knee
C.The lifter touches a box that is 4 inches below knee level
D.The lifter goes 'ass to grass' regardless of hip structure
Explanation: The StrongFirst (and IPF/USAPL powerlifting) depth standard is the crease of the hip dropping below the top of the kneecap. Reaching femur parallel is closer to the depth criterion used in some bodybuilding judging, but it is shy of the StrongFirst standard. 'Ass to grass' is not required and may not suit every lifter's hip structure.
4How should the lifter walk the bar out of the rack for a back squat?
A.Take as many small steps as needed to feel balanced
B.Use a minimum number of controlled steps — typically two to three — then settle
C.Walk forward two big steps, then a quick step back to find balance
D.Step out one foot at a time without resetting the brace
Explanation: The SFL teaches a controlled, minimal walk-out: step back with each foot once or twice, then settle into the stance. Excess steps drain energy and waste the brace. Walking forward before squatting is the monolift-style 'walk in' approach used at meets that use such racks, not the standard squat walk-out.
5What is the primary movement cue at the bottom of the SFL back squat?
A.'Sit back' to load the hamstrings and glutes
B.'Drive your hips up and into the bar' to lead with the hips
C.'Bounce out of the hole' using stretch reflex
D.'Lock your knees first' to come up vertically
Explanation: In the StrongFirst low-bar squat the hips lead the ascent — the cue is to drive the hips up and 'into the bar' so the bar stays over mid-foot. Leading with the hips on the low-bar squat shortens the lever and emphasizes hip extension. Locking the knees first causes the hips to shoot up before the chest, increasing forward lean and lumbar load.
6Compared to the high-bar back squat, the low-bar squat typically requires:
A.A more vertical torso and deeper knee flexion
B.More forward torso lean and greater hip flexion
C.Heels elevated in weightlifting shoes for ankle clearance
D.A wider grip and elbows pointed straight up
Explanation: The low-bar position sits the bar farther back on the trunk, so to keep the bar over mid-foot the lifter must lean the torso forward more and produce more hip flexion. The high-bar squat (favored in Olympic weightlifting) is more vertical with deeper knee flexion and often paired with heeled shoes. Wide grip with elbows up describes neither low-bar nor a safe position.
7During the SFL squat, where should the barbell remain throughout the lift?
A.Directly over the toes
B.Directly over the mid-foot
C.Over the heel for maximum posterior chain loading
D.Over the ball of the foot to encourage knee drive
Explanation: For all SFL barbell pulls and presses against the floor, the bar travels in a vertical line over the mid-foot. The mid-foot is the body's natural balance point under load. A bar over the toes pulls the lifter forward; over the heel tips them back; ball-of-foot loading shifts pressure to the forefoot and undermines a stable base.
8Which breathing pattern does StrongFirst teach for a maximal-effort SFL squat?
A.Exhale completely through the descent and inhale on the ascent
B.Use a Valsalva maneuver: inhale and brace at the top, hold through the rep, exhale after lockout
C.Match the breath to each repetition: inhale on the way up, exhale on the way down
D.Continuous shallow chest breathing to keep blood pressure low
Explanation: StrongFirst teaches a Valsalva-style brace for max-effort lifts: inhale through the nose into the belly at the top, hold the air locked against a closed glottis to pressurize the trunk, complete the rep, then exhale. Continuous breathing or breath-matching every rep removes intra-abdominal pressure needed for heavy work and is reserved for high-rep, sub-maximal training.
9An SFL candidate weighs 200 lb. What is the minimum back squat weight he must perform for 5 reps to meet the men's technique standard?
A.150 lb
B.180 lb
C.200 lb
D.225 lb
Explanation: The SFL back squat 5-rep technique standard for men is 1.0x bodyweight. For a 200-lb male candidate that is 200 lb for 5 reps. The Masters (50-64) standard is 0.9x and the Seniors (65+) standard is 0.75x, so they would test 180 lb and 150 lb respectively. The 1.25x figure (250 lb) is closer to the SFL bench press 1RM standard, not the squat.
10A 140-lb woman is preparing for the SFL. What is her required back squat 5RM technique standard?
A.77 lb
B.95 lb
C.105 lb
D.140 lb
Explanation: The SFL back squat 5-rep technique standard for women is 0.75x bodyweight. For a 140-lb woman that is 0.75 × 140 = 105 lb for 5 reps. The Masters (50-64) standard is 0.67x (about 95 lb) and the Seniors (65+) standard is 0.55x (about 77 lb). 1.0x bodyweight is the men's standard.

About the StrongFirst SFL Exam

The StrongFirst SFL Barbell Instructor certification is the barbell credential offered by StrongFirst, the school founded by Pavel Tsatsouline. The 3-day course teaches the 'Big 6' barbell lifts — Back Squat (low-bar), Conventional and Sumo Deadlift, Bench Press, Military Press, Front Squat, and Power Clean — plus Zercher Squat and Good Morning. Candidates are tested on 1RM strength standards (Back Squat, Bench Press, Deadlift) and 5-rep technique standards (Back Squat, Deadlift, Military Press) without belts, wraps, or straps. The curriculum draws on Soviet/Russian sport-science programming traditions, including Plan Strong, Power to the People (PTTP), wave loading, and the Hardstyle principle that strength is a skill to be practiced rather than tested.

Questions

100 scored questions

Time Limit

3-day course

Passing Score

Pass/fail on 1RM and 5RM strength + technique standards

Exam Fee

~$1,895 (StrongFirst, Inc.)

StrongFirst SFL Exam Content Outline

55%

Big 6 Barbell Lifts

Low-bar back squat, conventional and sumo deadlift, bench press (J-curve, arched-back), strict military press, power clean (jump-shrug-pull-under), front squat, Zercher squat, good morning

20%

Strength & Technique Standards

1RM strength multiples (bench 1.25x, deadlift 2x with cap, etc.), 5-rep technique multiples, equipment restrictions on test day, IPF-style powerlifting commands

15%

Programming for Strength

Plan Strong (NL/intensity/density variables), Power to the People (PTTP) two-lift rotation, wave loading, heavy/light/medium days, GTG, 'practice the lift, do not test it'

10%

Equipment, Safety & Coaching

Belt fit and purpose, knee sleeves vs wraps, wrist wraps, heeled lifting shoes vs flat-sole, hook vs mixed grip, collars, solo-bench safety, Hardstyle tension and irradiation, fault correction

How to Pass the StrongFirst SFL Exam

What You Need to Know

  • Passing score: Pass/fail on 1RM and 5RM strength + technique standards
  • Exam length: 100 questions
  • Time limit: 3-day course
  • Exam fee: ~$1,895

Keys to Passing

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

StrongFirst SFL Study Tips from Top Performers

1Pre-test your 1RM and 5RM on Back Squat, Bench Press, Deadlift, and Military Press 12+ weeks before the event so you know how much margin you have to the standards
2Train the technique tests WITHOUT belt, wraps, or straps — bring a true raw 5RM, not a belted 5RM, to test day
3Drill the low-bar squat setup obsessively: bar on rear delts, elbows down, hips drive 'up into the bar' out of the hole
4Use the double-overhand hook grip on deadlifts — practice it during heavy training so it does not slip you out at the test
5Know the IPF-style commands cold: bench is 'Start / Press / Rack,' squat is 'Squat / Rack,' deadlift is 'Down' only
6Learn Plan Strong's three loading variables (volume / intensity / density) and be ready to design a sample block from a current 1RM
7Pack the lats on every press, squat, and pull — 'crush an orange in the armpit' is the irradiation cue that fixes most position problems

Frequently Asked Questions

What is the StrongFirst SFL certification?

The SFL (StrongFirst Lifter) is the 3-day Barbell Instructor certification from StrongFirst, the school founded by Pavel Tsatsouline. It teaches the 'Big 6' barbell lifts — Back Squat (low-bar), Conventional and Sumo Deadlift, Bench Press, Military Press, Front Squat, and Power Clean — plus the Zercher squat and good morning. Candidates must pass documented 1RM strength tests and 5-rep technique tests.

What are the SFL strength standards?

Men's 1RM standards are 1.25x bodyweight for bench press and 2x bodyweight for deadlift (capped at 450 lb / 205 kg). 5-rep technique standards are 1.0x for back squat, 1.5x for deadlift, and 0.67x for military press. Women's 1RM standards are 0.75x for bench and 1.5x for deadlift; 5-rep technique standards are 0.75x for back squat, 1.0x for deadlift, and 0.5x for military press. Masters (50-64) and Seniors (65+) categories use lower multiples. Belts, wraps, and straps are not allowed during testing.

How hard is the SFL?

StrongFirst publicly notes a typical 25-30% failure rate among well-prepared candidates. The combination of meeting strength standards without a belt, demonstrating 5 perfect reps under fatigue on the technique tests, and teaching evaluations make it one of the more demanding instructor certifications in barbell coaching. Most candidates prepare for 12-24 weeks before attending.

How does the SFL low-bar back squat differ from a high-bar squat?

In the SFL low-bar squat the bar sits on the rear deltoid 'shelf' (formed by retracted shoulder blades), not the upper traps. The lifter leans forward more and flexes the hips more, loading the hip extensors heavily. The high-bar squat (Olympic-style) is more vertical with deeper knee flexion. Both are squatted to hip crease below the top of the knee.

What programming approaches are taught at the SFL?

The SFL emphasizes Pavel Tsatsouline's Plan Strong — a custom 8-week non-linear plan that decouples volume (NL — number of lifts), intensity (% of 1RM), and density (rest) — and Power to the People (PTTP), a minimalist two-lift rotation with 2x5 work sets and small weekly load jumps. Wave loading, heavy/light/medium days, and GTG (Grease the Groove) sub-maximal frequent practice are also covered.