USA WEIGHTLIFTING LEVEL 1 EXAM 2026
PRACTICE QUESTION SET TWO
◉ Front Squat Fault: improper rack position where the bar is not in
contact with torso. Answer: Corrections:
- cue "elbows high" and "rest the bar on the fingertips".
- manually adjust the rack position
◉ Explain the Shoulder Press sequence?. Answer: 1- Set Up:
- hip. Width stance
- elbows slightly in front of the bar
- hands just outside the shoulders
- full grip on the bar
2- execution:
- bar moves over the middle of the foot
- torso and legs static
- heels down
- shoulders push up into bar
3- finish:
,- complete at full arm extension
◉ Shoulder press fault:
- leaning back with the ribs sticking out. Answer: Corrections:
- have the athlete tighten the abdominal by pulling the rib cage down
(check the overhead position again)
◉ Shoulder press fault:
- bar finishes forward of frontal plane. Answer: Corrections:
- press up and pull back on the bar as it travels to overhead
◉ Shoulder press fault:
- bar arcs out around the face in an improper bar path. Answer:
Corrections:
- pull head back out of the way of the bar.
- check that elbows are not too low in the set-up.
- block the forward travel of the object (e.g. With another PVC)
◉ Shoulder press fault:
- shoulder are not active or bent elbows. Answer: Corrections:
- cue "push up!" And use a tactile cue to lock the elbows and push
the shoulders up
,◉ Explain the push press sequence?. Answer: 1- set up:
- hip-with stance
- elbows slightly in front of bar
- hands just outside of shoulders
- full grip on the bar
- bar rests on torso
2- execution:
- torso dips straight down
- hips an legs extend then press
- heels down until hips and legs extend
- bar moves over middle of foot
3- finish:
- complete at full hip, knee and arm extension
◉ Push press fault:
Forward inclination of the chest. Answer: Corrections:
- have the athlete hold in the dip position and then manually adjust
them to an upright torso.
- cue a shallower dip
, - cue knees forward
- stand in front of the athlete to prevent the chest from coming
forward.
Dip therapy- stand with the back against a target (plastic pole) with
hips and shoulder blades touching the target, (heels slightly away)
then dip and drive, keeping hips and shoulders in contact with the
target.
◉ Push press fault:
- muted hips. Answer: Corrections:
- use a tactile cue to help the athlete create flexion of the hip in the
dip.
- cue "push the hips back slightly".
◉ Push press fault:
- pressing early: press begins before the hip extends.. Answer:
Corrections:
- take the athlete back in the 'teaching progression' performing two
dip-drives before adding the press.
Use a tactile cue instructing the athlete to hit the hand before
pressing.
PRACTICE QUESTION SET TWO
◉ Front Squat Fault: improper rack position where the bar is not in
contact with torso. Answer: Corrections:
- cue "elbows high" and "rest the bar on the fingertips".
- manually adjust the rack position
◉ Explain the Shoulder Press sequence?. Answer: 1- Set Up:
- hip. Width stance
- elbows slightly in front of the bar
- hands just outside the shoulders
- full grip on the bar
2- execution:
- bar moves over the middle of the foot
- torso and legs static
- heels down
- shoulders push up into bar
3- finish:
,- complete at full arm extension
◉ Shoulder press fault:
- leaning back with the ribs sticking out. Answer: Corrections:
- have the athlete tighten the abdominal by pulling the rib cage down
(check the overhead position again)
◉ Shoulder press fault:
- bar finishes forward of frontal plane. Answer: Corrections:
- press up and pull back on the bar as it travels to overhead
◉ Shoulder press fault:
- bar arcs out around the face in an improper bar path. Answer:
Corrections:
- pull head back out of the way of the bar.
- check that elbows are not too low in the set-up.
- block the forward travel of the object (e.g. With another PVC)
◉ Shoulder press fault:
- shoulder are not active or bent elbows. Answer: Corrections:
- cue "push up!" And use a tactile cue to lock the elbows and push
the shoulders up
,◉ Explain the push press sequence?. Answer: 1- set up:
- hip-with stance
- elbows slightly in front of bar
- hands just outside of shoulders
- full grip on the bar
- bar rests on torso
2- execution:
- torso dips straight down
- hips an legs extend then press
- heels down until hips and legs extend
- bar moves over middle of foot
3- finish:
- complete at full hip, knee and arm extension
◉ Push press fault:
Forward inclination of the chest. Answer: Corrections:
- have the athlete hold in the dip position and then manually adjust
them to an upright torso.
- cue a shallower dip
, - cue knees forward
- stand in front of the athlete to prevent the chest from coming
forward.
Dip therapy- stand with the back against a target (plastic pole) with
hips and shoulder blades touching the target, (heels slightly away)
then dip and drive, keeping hips and shoulders in contact with the
target.
◉ Push press fault:
- muted hips. Answer: Corrections:
- use a tactile cue to help the athlete create flexion of the hip in the
dip.
- cue "push the hips back slightly".
◉ Push press fault:
- pressing early: press begins before the hip extends.. Answer:
Corrections:
- take the athlete back in the 'teaching progression' performing two
dip-drives before adding the press.
Use a tactile cue instructing the athlete to hit the hand before
pressing.
