Are you ready to barbell squat or barbell deadlift day one at the gym? How about do push-ups from the floor or chin-ups? How do you know? At BSP NOVA, it’s a rarity to have our members barbell squatting or deadlifting on their first day. This is not only because for most people that’s not the best fit for them, but because we have a strength standard that must be passed before members earn the right to use a barbell (or more advanced body weight movement).

We have 4 strength standards in place at BSP NOVA, one for each of the main four core movements, which are the modified push-up, inverted row, goblet squat, and kettlebell deadlift. Each of these must be completed for 2 quality sets of 8 reps done at a certain weight or height (more details later). These have been put in place to ensure that our members only move onto the barbell (or more advanced body weight exercises) once they have demonstrated they are SAFELY ready to do so.

The strength standards do a couple things for our members which are:

• Ensure they have the strength and skill to safely move on to more advanced movements
• Give them an aim/goal to achieve
• Help ensure their success from the start

 

Using the deadlift strength standard for example, which is deadlifting the 60 kg kettlebell (132#) for 2 sets of 8 reps, we are confident they can handle a barbell deadlift variation if they pass it. By passing that strength standard, they have shown a sufficient level of strength and skill with the movement in question. This will usually mean the member moves onto barbell RDLs to continue training and learning the hip hinge, and continue to build to a barbell deadlift.

Besides helping us chooses exercises to meet people where they are at, and that put them in the best positions to be successful, the strength standards give them an aim. If they want to barbell squat for example, then they know what they must do first, which is pass the squat strength standard. This goal usually isn’t their main reason for training with us, but it can be a mini milestone of sorts for them. They can see the fruits of their labor paying off by earning the right to move onto new and more challenging movements by passing the strength standard. It’s an opportunity to highlight their success in the gym.

 

 

What’s better: having someone start training with us and feeling like they can’t do anything right, or feeling successful from the beginning and confident they will get to their goals? The second option of course.

If we want someone to learn how to deadlift and be successful in doing so, then starting with a kettlebell deadlift is much easier to learn than a barbell deadlift. Starting here not only allows them to learn the movement more easily, but they can get really strong too.

Think about it this way: if a member is getting the benefit of deadlifting using a kettlebell, and they can keep using that tool to get stronger, why would we use anything else? We want our members to be successful from the beginning and strength standards help ensure that.

Now, what are the four strength standards exactly?

 

Goblet Squat Strength Standard:

The 24 kg kettlebell (53 pounds) must be goblet squatted for 2 sets of 8 to pass the strength standard. Why two sets you might be wondering? It makes it crystal clear that they are strong enough and have the capacity do the movement at that weight. If they struggled to barely get the first set or if their form broke down, then we know they aren’t ready. If they can complete it for two quality sets then it demonstrates they are capable of moving to a barbell squat variation (usually a zercher squat).

 

 

 

Kettlebell Deadlift Strength Standard:

The strength standard for the kettlebell deadlift is lifting the 60 kg kettlebell (132 pounds) for 2 sets of 8 reps. This is done from the floor and a solid tall and tight position must be maintained through out both sets.

 

 

 

Modified Push-Up Strength Standard:

The modified Push-Up is done with the bar set up at mid shin level for 2 sets of 8 reps. Tall and tight must be maintained and sufficient depth (elbows beside the body at the bottom) must be hit each rep.

 

 

 

Inverted Row Strength Standard:

The strength standard for the inverted row is to complete 2 sets of 8 reps with the body at a 30 degree angle from the floor. That is, with the arms straight the angle of the body relative to the floor is 30 degrees. Arms must lock out each rep and elbows end beside the body at the top of each rep.

 

 

Strength standards serve as a tool that allows us to better serve our members, ensure members have a sufficient level of strength and skill to safely move onto more advanced movements, and provide mini milestones for our members to strive towards.  The strength standards are just one more approach we use to help put people in the best positions to be successful.