USA WEIGHTLIFTING LEVEL 1 EXAM 2026
FINAL REVIEW EXAM
◉ monostructural (M). Answer: "cardio", repetitive, cyclical
movements that can be sustained for long periods of time
◉ weightlifting (w). Answer: comprises the most important weight-
training basics, Olympic lifts and powerlifting, where the aim is
primarily to increase strength, power, and hip/leg capacity. This
category includes any exercise with the addition of an external load.
◉ Squat Therapies. Answer: bottom to bottoms, box squats, bar
holds, focus, overhead squats
◉ Front Squat. Answer: Bar rests on chest and shoulders with loose
grip-"racked"
The mechanics are otherwise like the air squat
The hardest part of this squat may be the rack position. Practice
until you can get the bar and hands in the proper position.
Handstands help. This one will force shoulder and wrist flexibility.
,◉ Squat. Answer: This exercise is essential in development of hip
extension. It elicits a potent neuroendocrine response
◉ common squat faults. Answer: -surrendering of the lumbar curve
at the bottom, not breaking the parallel plane with the hips,
slouching in the chest and shoulders, lifting the heels, and not fully
extending the hip at the top.
◉ Causes of a bad squat. Answer: 1) Weak glute/hamstring. The
glutes and hams are responsible for powerful hip extension, which is
the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and
hamstring. The road to powerful, effective hip extension is a three to
five year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance
over hip extension is a leading obstacle to elite performance in
athletes.
4) Inflexibility. Tight hamstrings are a powerful contributor to
slipping into lumbar flexion-the worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by
accident. It takes incredible effort. The more you work on the squat,
the more awareness you develop as to its complexity.
◉ Overhead squat. Answer: ultimate core exercise, the heart of the
snatch, and peerless in developing effective athletic movement.
,◉ Shoulder press. Answer: SET-UP: Take bar from supports or clean
to racked position. The bar sits on the shoulders with the grip
slightly wider than shoulder width. The elbows are below and in
front of bar. Stance is approximately hip width.
PRESS: Press the bar to a position directly overhead. Head must
accommodate the bar
◉ Push press. Answer: SET-UP: The set-up is the same as the
shoulder press.
DIP: Initiate the dip by bending the hips and knees while keeping the
torso upright. The dip will be only a couple of inches.
DRIVE: With no pause at the bottom of the dip, the hips and legs are
forcefully extended.
PRESS: As the hips and legs complete extension, the shoulders and
arms forcefully press the bar overhead until the arms are fully
extended.
◉ Push Jerk. Answer: SET-UP: The set-up is the same as for the
shoulder press and push press.
DIP: The dip is identical to the push press
DRIVE: The drive is identical to the push press
PRESS UNDER: This time instead of just pressing, you press and dip
a second time simultaneously, catching the bar in a partial squat
with the arms fully extended overhead.
, FINISH: Stand to fully erect with bar directly overhead, identical to
terminal position in push press and shoulder press.
◉ deadlift. Answer: • Look straight ahead
• Keep the back arched
• Arms do not pull, they are just straps
• Bar travels along legs
• Push through the heels
◉ Sumo Deadlift High Pull. Answer: • Start on ground
• Wide, "sumo" stance
• Take narrow grip on bar
• Look straight ahead
• Keep back arched
• Pull with hips and legs only until both are at full extension
• Aggressively open hip fully
• Powerfully shrug
• Immediately pull with arms continuing the upward travel of the
bar
• Keep the elbows as far above your hands as possible
• Bring the bar right up under the chin briefly
• Lower to hang
FINAL REVIEW EXAM
◉ monostructural (M). Answer: "cardio", repetitive, cyclical
movements that can be sustained for long periods of time
◉ weightlifting (w). Answer: comprises the most important weight-
training basics, Olympic lifts and powerlifting, where the aim is
primarily to increase strength, power, and hip/leg capacity. This
category includes any exercise with the addition of an external load.
◉ Squat Therapies. Answer: bottom to bottoms, box squats, bar
holds, focus, overhead squats
◉ Front Squat. Answer: Bar rests on chest and shoulders with loose
grip-"racked"
The mechanics are otherwise like the air squat
The hardest part of this squat may be the rack position. Practice
until you can get the bar and hands in the proper position.
Handstands help. This one will force shoulder and wrist flexibility.
,◉ Squat. Answer: This exercise is essential in development of hip
extension. It elicits a potent neuroendocrine response
◉ common squat faults. Answer: -surrendering of the lumbar curve
at the bottom, not breaking the parallel plane with the hips,
slouching in the chest and shoulders, lifting the heels, and not fully
extending the hip at the top.
◉ Causes of a bad squat. Answer: 1) Weak glute/hamstring. The
glutes and hams are responsible for powerful hip extension, which is
the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and
hamstring. The road to powerful, effective hip extension is a three to
five year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance
over hip extension is a leading obstacle to elite performance in
athletes.
4) Inflexibility. Tight hamstrings are a powerful contributor to
slipping into lumbar flexion-the worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by
accident. It takes incredible effort. The more you work on the squat,
the more awareness you develop as to its complexity.
◉ Overhead squat. Answer: ultimate core exercise, the heart of the
snatch, and peerless in developing effective athletic movement.
,◉ Shoulder press. Answer: SET-UP: Take bar from supports or clean
to racked position. The bar sits on the shoulders with the grip
slightly wider than shoulder width. The elbows are below and in
front of bar. Stance is approximately hip width.
PRESS: Press the bar to a position directly overhead. Head must
accommodate the bar
◉ Push press. Answer: SET-UP: The set-up is the same as the
shoulder press.
DIP: Initiate the dip by bending the hips and knees while keeping the
torso upright. The dip will be only a couple of inches.
DRIVE: With no pause at the bottom of the dip, the hips and legs are
forcefully extended.
PRESS: As the hips and legs complete extension, the shoulders and
arms forcefully press the bar overhead until the arms are fully
extended.
◉ Push Jerk. Answer: SET-UP: The set-up is the same as for the
shoulder press and push press.
DIP: The dip is identical to the push press
DRIVE: The drive is identical to the push press
PRESS UNDER: This time instead of just pressing, you press and dip
a second time simultaneously, catching the bar in a partial squat
with the arms fully extended overhead.
, FINISH: Stand to fully erect with bar directly overhead, identical to
terminal position in push press and shoulder press.
◉ deadlift. Answer: • Look straight ahead
• Keep the back arched
• Arms do not pull, they are just straps
• Bar travels along legs
• Push through the heels
◉ Sumo Deadlift High Pull. Answer: • Start on ground
• Wide, "sumo" stance
• Take narrow grip on bar
• Look straight ahead
• Keep back arched
• Pull with hips and legs only until both are at full extension
• Aggressively open hip fully
• Powerfully shrug
• Immediately pull with arms continuing the upward travel of the
bar
• Keep the elbows as far above your hands as possible
• Bring the bar right up under the chin briefly
• Lower to hang
