iRubric: Weight Training Pre-Assessment rubric

Students select an inappropriate exercise to match the assigned muscle group and/or make major errors in weight selection, form/technique and/or equipment management resulting in consistently incorrect and ineffective performance. Students need direction and/or supervision to safely complete the activity.

Students select appropriate exercise to match the assigned muscle group, but make major errors in weight selection, form/technique and/or equipment management. Students need assistance to effectively complete the activity.

Students select the appropriate exercise to match the assigned muscle group. Students select proper weight but demonstrate minor errors in technique (e.g., positioning, alignment, grip, breathing, tempo/rhythm, optimal range of motion) and/or minor errors in proper equipment management when loading, securing, and unloading free weights or a machine.

Students select the appropriate exercise to match the assigned muscle group. Students select proper weight and demonstrate correct skill with few, if any, observable errors in technique (e.g., positioning, alignment, grip, breathing, tempo/rhythm, optimal range of motion). Students demonstrate proper equipment management when loading, securing, and unloading free weights.

Students demonstrate spotting skills with major errors in technique. Spotters may provide inconsistent spotting, show a lack of attention, lead partner with equipment management, and/or over-spot resulting in ineffective performance. Students may need assistance to safely complete the task.

Students demonstrate spotting skills (hand and body position) with minor errors. Spotters remain attentive throughout the exercise, follow weight facility safety procedures correctly and maintain a safe environment during the exercise.

Students demonstrate effective spotting skills (hand and body position) with no observable errors in technique. Students remain constantly attentive and provide verbal support (compliments and encouragements) to the lifter. Spotters follow weight facility safety procedures correctly and maintain a safe environment during the exercise. Spotters assist (not lead) their partners with proper equipment management and do not "over-spot."

Forehead, bench or neck are under racked bar.
2+ points of contact off of bench.

Eyes are just off of alignment with racked bar. 1-point of contact lifts off bench during lift.

Eyes are directly below racked bar. 5-point contact with bench.

Bar is brought down quickly as though being dropped. Elbows remain above torso line and/or touch the body. Wrists are bent. Forearms angle in or out. Bar bounces hard off chest, or stops 2+ inches above chest.

Bar is brought down slowly with wobbling. Elbows move level with torso and slightly away from body. Wrists slightly bent & forearms perpendicular. Bar stops 1+ inches above chest, or bounces off the chest.

Bar is brought down slowly with control.
Elbows move past torso and slightly away from body. Wrists stiff. Forearms perpendicular.
Bar lightly touches chest at nipple-line.

Bar racked face or hip-level. Bar positioned ON cervical vertebrae. Hips and feet are far away from being under the bar.

Bar racked slightly below or above armpit-level.
Bar positioned at base of neck above posterior deltoids. Hips and feet are somewhat under bar.

Bar racked armpit-level
Bar positioned at base of neck above posterior deltoids. Hips and feet are directly under the bar.

UNcontrolled extension of hips and knees. Head tilted down. Back rounded. Weight on ball of foot. Heels lifted.
Knees extend beyond toes and/or severely buckle in or fall outward.

Hips/knees extend with some control. Head tilted slightly back. Chest caves slightly. Weight distributed between middle and ball of foot.
Knees buckle slightly in or fall slightly out.

Hips/knees controlled extension. Head tilted slightly back. Chest up and out. Weight evenly distributed between heels and forefoot. Knees maintain position over feet.

Feet too narrow or wide.
Knees mostly outward.
Squats shoulders lower than hips. Grip too narrow or wide. Arms in front of knees. Arms bent.

Feet hip/shoulder width apart. Knees forward.
Squats w/hips level with shoulders. Grip moderately too narrow or wide. Arms outside knees. Arms fully extended.

Feet hip/shoulder width apart. Knees slightly outward. Squats w/hips lower than shoulders.
Grip shoulder width.
Arms outside knees.
Arms fully extended.

Hips thrust forward. Knees lock out. Bar away from thighs. Back rounded. Heels off floor.
Elbows bent.

Hips thrust forward.
Knees reflex. Bar away from thighs. Back slightly rounded. Weight on balls of feet. Elbows slightly bent.

Hips thrust forward.
Knees reflex. Thighs against bar. Back flat /slightly arched. Weight on balls of feet. Elbows fully extended.

Reverse curl bar up to shoulders. No re-flex.
Stance too wide/narrow.
Catch away from body.
Wrists stiff. Elbows point downward.

Arms/hands rotate around and under bar.
Re-flex slightly. Stance remains same. Catch at anterior deltoids/clavicles. Wrists stiff. Upper arms somewhat parallel to floor.

Arms/hands rotate around and under bar.
Re-flex to 1/4 squat.
Stance slightly wider.
Catch at anterior deltoids/clavicles.
Wrists hyperextended.
Upper arms parallel to floor.