SFG is a highly-demanding certification, mentally and physically. 25-30% failure rate is typical. Because our SFG Instructors meet the highest standard in the industry, you should expect to be challenged and tested. Do not take your preparation lightly.
Your skills will be tested on these basic movements.
- Swing (10 repetitions each side)
- Double Clean (5 repetitions)
- Press (5 repetitions each side)
- Double Front Squat (5 repetitions)
- Snatch (5 repetitions each side)
- Get up (1 repetition each side)
|Men Open Class||Over 100kg/221lbs||28kg||100/5min|
|Men Open Class||Over 68kg/150lbs and below 100kg/221lbs||24kg||100/5min|
|Men Open Class||Up to 68kg/150lbs||20kg||100/5min|
|Men Masters||(50-64 years old)||20kg||100/5min|
|Men Seniors||(65+ years old)||20kg||50/3min|
|Women Open Class||Up to 59kg/130lbs||12kg||100/5min|
|Women Open Class||Over 59kg/130lbs||16kg||100/5min|
|Women Masters||(50-64 years old)||12kg||100/5min|
|Women Seniors||(65+ years old)||12kg||50/3min|
Candidates will complete a number of kettlebell snatches in the time allotted (see table above). Candidates must wear clothing which would allow the testing Instructor to see whether the elbows and the knees have locked out, e.g. a T-shirt and gym shorts.
The candidate grips the kettlebell handle. Upon the testing instructor’s command the clock starts and the candidate swings the kettlebell back between the legs and snatches it overhead in one uninterrupted movement to a straight-arm lockout. After fixing the kettlebell in the top position until the kettlebell and the student are visibly motionless, the candidate lowers the kettlebell between the legs in one uninterrupted motion without touching the chest or shoulder. The candidate is allowed to place the free hand on the hip or waist (but not on the thigh) and move the feet. However, the student must stop all movement when fixing the weight in the top position. The knees must be straight at the lockout.
If you have a medical condition that prevents you from fully locking out your elbow you must notify your Team Leader before the snatch test is administered. Poor flexibility does not qualify as a medical condition.
The SFG Technique standard for the Snatch is the technique used for the Snatch test. The biomechanical breathing match is encouraged, but not a standard for the snatch test.
An unlimited number of hand switches and back swings is allowed. The candidate may set the kettlebell down and rest as many times as he or she wishes to.
On each attempt, the instructor will announce the repetition number or “No count.” A repetition is given a “No count” if the candidate has:
- Failed to lock out the elbow.
- Pressed out the kettlebell to the finish.
- Failed to stop all movement (the kettlebell, the body, and the feet) at the lockout.
- Touched the chest or the shoulder with the working arm and/or the kettlebell on descent. (The “No count” will be announced on the next repetition, for example, “Fifty … Last rep no count, fifty …”)
- Placed the free hand on the knee or thigh.
The attempt will be disqualified if the candidate has:
- Three incidents of “No counts,”
- Touched the kettlebell or the working arm with the non-working arm, except when switching hands.
- Let go of the kettlebell before it has touched the ground (dropped it rather than set it down).
The testing instructor will announce the time elapsed after 1, 2, 3, 4 min., 4:30, 4:45, and 4:55. Chalk is allowed: belts, gloves, wrist wraps, and other supportive equipment are not.
- Exhibit safe and efficient technique in the foundation skills.
- Demonstrate good judgment, especially concerning safety.
- Show a strong spirit.
- Demonstrate effective teaching skills.
- Pass the kettlebell snatch test administered on the last day of the certification.
- Conduct yourself like a professional.
Those who fail less than 4 test skills will have an opportunity to submit any skills or snatch test to their Team Leader within a 90 day/3 month time frame following their SFG 1.
In rare cases a highly accomplished, national or international-level coach or athlete may be exempt from the strength or technique tests due to chronic injury. The same exemption is available for veteran military, law enforcement and first responders. These exemptions will be applied for on a case-by-case basis and be presented to the Chief of that discipline (SFG, SFL or SFB) for approval. All requests for exemption can be sent to: firstname.lastname@example.org for vetting. We will then forward to the respective chiefs.