Uploaded December 2016 | Updated September 2026, 5 hours ago
StrongFirst Instructor candidates must meet each of these technique standards when testing during the SFB (StrongFirst Bodyweight) Certification, in order to earn the SFB Instructor credential:
The required SFB skill to demonstrate is a one-arm pushup (for women, demonstrated) and a one-arm one-leg pushup (for men).
Requirements for one-arm pushup (women):
1. The feet must not be wider than two shoulder widths’ apart.
2. The sides of the feet may not touch the deck at any time.
3. The body must be motionless for one second before and after the pushup to demonstrate control.
4. The shoulders stay parallel or almost parallel to the deck for the duration.
5. There is a distinct pause on the bottom of the pushup.
6. The hips and the shoulders descend and ascend at the same rate.
Requirements for one-arm one-leg pushup (men):
1. The body must be motionless for one second before and after the pushup to demonstrate control.
2. The foot of the free leg may not touch the ground.
3. The shoulders stay parallel or almost parallel to the deck for the duration.
4. There is a distinct pause on the bottom of the pushup.
5. The hips and the shoulders descend and ascend at the same rate.
Demonstrations performed by Yoana Teran, SFG Team Leader and SFB Instructor.
For more information: strongfirst.com/certifications
strongfirst.com
facebook.com/bestrongfirst
twitter.com/bestrongfirst
StrongFirst Instructor candidates must meet each of these technique standards when testing during the SFB (StrongFirst Bodyweight) Certification, in order to earn the SFB Instructor credential:
The required SFB skill to demonstrate is a one-arm pushup (for women, demonstrated) and a one-arm one-leg pushup (for men).
Requirements for one-arm pushup (women):
1. The feet must not be wider than two shoulder widths’ apart.
2. The sides of the feet may not touch the deck at any time.
3. The body must be motionless for one second before and after the pushup to demonstrate control.
4. The shoulders stay parallel or almost parallel to the deck for the duration.
5. There is a distinct pause on the bottom of the pushup.
6. The hips and the shoulders descend and ascend at the same rate.
Requirements for one-arm one-leg pushup (men):
1. The body must be motionless for one second before and after the pushup to demonstrate control.
2. The foot of the free leg may not touch the ground.
3. The shoulders stay parallel or almost parallel to the deck for the duration.
4. There is a distinct pause on the bottom of the pushup.
5. The hips and the shoulders descend and ascend at the same rate.
Demonstrations performed by Yoana Teran, SFG Team Leader and SFB Instructor.
For more information: strongfirst.com/certifications
strongfirst.com
facebook.com/bestrongfirst
twitter.com/bestrongfirst
