CSCS Exercise Technique Revision Notes: Lift Standards & Coaching Cues

Core Resistance Training Technique Standards

The exam tests a consistent set of technical checkpoints across squat, deadlift, press and pull variations, and most exam questions on technique describe a fault and ask you to identify either the cause or the correction, rather than asking you to describe correct technique from scratch. For the squat pattern: a neutral spine throughout, the knees tracking in line with the toes rather than caving inward (valgus collapse, usually linked to weak hip abductors/external rotators), weight distributed through the whole foot rather than shifting onto the toes, and depth appropriate to the individual's mobility rather than a fixed universal standard. For the deadlift/hip hinge pattern: the bar staying close to the body throughout the pull, the hips and shoulders rising at the same rate off the floor (rather than the hips shooting up first, which shifts the load onto the low back), and a neutral spine maintained rather than rounding under load. For pressing patterns: a stable base, control through the full range rather than bouncing the bar off the chest, and wrist/elbow alignment that keeps the load path efficient.

Olympic Lift Derivatives: The Power Clean and Its Phases

The power clean and its derivatives are broken into distinct phases that the exam tests individually: the first pull (from the floor to just above the knee, where the priority is maintaining back angle and control rather than speed), the transition/scoop (a brief repositioning as the bar passes the knee, setting up for the second pull), the second pull (the explosive hip and knee extension phase, where the vast majority of bar speed is generated, sometimes called triple extension: ankle, knee and hip extending together), and the catch (receiving the bar in a front rack position with the elbows driven through quickly). A commonly tested fault is an athlete generating power too early, before the bar passes the knee, which shortens the effective second pull and reduces the power actually transferred to the bar; this is usually described in exam scenarios as pulling early or jumping the bar out.

Plyometric Technique and Progression

Plyometric exercises rely on the stretch-shortening cycle, muscles rapidly eccentrically loaded then explosively concentrically contracted, and the exam tests both technique cues and progression logic. Landing mechanics are heavily tested: absorbing force through the whole foot, bent knees tracking over the toes (not caving in), and a quiet, controlled landing rather than a stiff, jarring one. Progression logic follows an established hierarchy: from double-leg to single-leg variations, from in-place jumps to jumps with horizontal displacement, and from lower-intensity exercises (e.g. squat jumps) to higher-intensity ones (e.g. depth jumps from a box), with adequate technical mastery required at each level before progressing. Depth jumps in particular are considered a high-intensity plyometric and are generally reserved for more advanced, well-prepared athletes given the eccentric loading demand on landing.

Speed and Agility Technique Fundamentals

Sprint mechanics are broken into acceleration and maximal velocity phases, each with distinct technical priorities the exam tests separately. During acceleration (roughly the first 10-30m), the priority is a forward body lean, powerful ground contact, and a gradual rise to a more upright posture as speed builds; the shin angle at ground contact stays relatively closed (angled forward) during this phase. During maximal velocity, posture becomes more upright, ground contact time shortens, and stride frequency and length both contribute to top speed. Agility technique centres on the ability to decelerate and change direction efficiently; tested concepts include a lower centre of mass through the deceleration and cutting steps, and the distinction between closed-skill agility drills (pre-planned, like a cone drill) and open-skill agility (reactive, responding to an external stimulus like an opponent), with open-skill agility considered more sport-transferable for team-sport athletes.

Spotting Technique and Safety Protocols

Spotting standards are specific to exercise type and the exam expects you to match spotting technique to the lift. For a barbell bench press, the standard is a single spotter positioned behind the head, using an alternated or supinated grip just inside the lifter's hands, ready to assist smoothly through the sticking point rather than yanking the bar. For a free-weight barbell squat, the standard is typically one spotter directly behind the lifter (for lighter loads or less experienced spotters), or two spotters positioned at each end of the bar (for heavier loads), assisting by lifting under the arms/torso rather than grabbing the bar itself. Dumbbell exercises are generally spotted at the wrists, not the dumbbells, to give the spotter genuine control if assistance is needed. The exam also tests recognising which lifts do not require a traditional spotter but instead rely on safety mechanisms; a squat performed in a power rack with safety pins set at an appropriate height is considered self-spotted for that reason.

FAQ