Testing Strength That Matters
The Strong Classic is an annual celebration of strength—a chance to challenge yourself, benchmark your progress, and connect with your community. Through the Supertotal (snatch, clean, squat, bench press, and deadlift), this event offers an opportunity to reflect on what you’ve built and set a strong foundation for the year ahead.
Whether you’re new to lifting, looking to push your limits, or just curious about where you stand, the Strong Classic is for everyone. This guide breaks it down into two parts:
- Introduction to the Lifts: A breakdown of each lift, why we do it, and how to perform it safely and effectively.
- Classifications of Lifters: How the event serves athletes at different stages, from beginners to advanced lifters and general gym-goers.
Part 1: The Lifts
The Supertotal includes five lifts that represent the core elements of human strength and movement. Each lift tests a unique combination of power, control, and technique.
For each lift, we’ve included:
- What the lift tests and why it matters
- A brief “HOW TO” guide including written and video formats
- A link to our movement standards video
1. The Snatch
The snatch is the ultimate test of power, precision, and mobility. It takes the barbell from the ground to overhead in one explosive motion, demanding speed, balance, and coordination.
What it tests:
- Explosive power
- Full-body coordination
- Flexibility and mobility
Why it matters:
The snatch trains you to move dynamically under load and teaches efficiency in transferring force—a skill that applies to athletic performance and life. It is also the lift associated with the highest power outputs due to the acceleration required to jump the bar overhead.
HOW TO:
- Start with the barbell on the floor, hands in a wide grip.
- Set the bar underneath your armpits and hold it there with core tightened and back flat.
- Pull the barbell explosively, keeping it close to your body.
- Jump the bar into the overhead position in one continuous movement.
- Catch it with arms locked out, then stand tall to finish. Lifter may perform a squat (below parallel) or power (above parallel) receiving position before standing.
Learn more:
Watch a video guide of how to power snatch here.
Watch our Snatch Movement Standards here.
2. The Clean
The clean is a raw display of power and control. You lift the barbell from the floor to your shoulders, demonstrating efficiency in moving heavy loads.
What it tests:
- Total-body strength
- Speed and power
- Midline stability
Why it matters:
The clean mimics real-life movements where we need to get the load from the ground to our shoulders–think about picking up a bag of dog food and getting it to your shoulder to carry to the front of the store. It teaches efficient mechanics and is one (along with the snatch) the primary means of building and displaying athletic power.
HOW TO:
- Start with the barbell on the floor, feet between hip and shoulder-width apart.
- Grip the bar just outside your legs, set the bar directly under your armpits and hold it there with your core tightened and back flat.
- Jump the bar into the front rack position in one continuous movement.
- Catch the bar in a front rack position, elbows high, and stand to complete the lift. Lifter may perform a squat (below parallel) or power (above parallel) receiving position before standing.
Learn more:
Watch a video guide of how to power clean here.
Watch our Clean Movement Standards here.
3. The Squat
The squat is the foundation of all strength training. It’s one of, if not the best measure of lower-body strength and overall mobility.
What it tests:
- Lower-body power
- Core stability
- Mobility and control
Why it matters:
The squat supports everything from athletic performance to daily movements like standing and climbing. It’s the cornerstone of strength training for good reason.
HOW TO:
- Start with the barbell on your back, feet shoulder-width apart.
- Brace your core, keep your chest tall, and initiate the squat by sending your hips back.
- Descend until your hip crease is below your knees, then drive through your heels to stand tall.
Learn more:
Watch a video guide of how to squat here.
Watch our Squat Movement Standards video here.
4. The Bench Press
The bench press tests upper-body strength and pressing power, making it a staple of any strength training program.
What it tests:
- Chest, shoulder, and tricep strength
- Stability and control
Why it matters:
From pushing open a door to bracing yourself during a fall, horizontal pressing strength is essential for functional fitness.
HOW TO:
- Lie on a bench with your feet flat on the ground and your back slightly arched.
- Grip the bar just wider than shoulder-width and unrack it.
- Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
- Press the bar back up to full extension.
Learn more:
Watch a video guide of how to bench press here.
Watch our Bench Press Movement Standards video here.
5. The Deadlift
The deadlift is the ultimate measure of raw, full-body strength. It’s simple: pick up the heavy thing, then put it back down.
What it tests:
- Posterior chain strength
- Grip and core stability
Why it matters:
The deadlift builds strength in your back, hips, and legs—muscle groups critical for maintaining independence and longevity.
HOW TO:
- Stand with your feet under the barbell, shins close to the bar.
- Grip the bar just outside your legs, brace your core, and set your back.
- Drive through your heels to lift the bar, keeping it close to your body.
- Lock out your hips and knees at the top, then lower the bar under control.
Learn more:
Watch a video guide of how to deadlift here.
Watch our Deadlift Movement Standards video here.
Part 2: Classifications of Lifters and Their Goals
The Strong Classic serves athletes of all levels. Whether you’re a beginner, an experienced lifter, or somewhere in between, this meet offers an opportunity to test yourself, reflect on your progress, and set goals for the future.
For the Beginner Athlete
You’ve just learned the lifts, and this is your chance to gain confidence and establish a baseline. Your goal: show up, lift safely, and enjoy the experience.
For the Intermediate Athlete
You know the lifts but may feel unsure about your capabilities. Use this meet to push past self-doubt and test your limits.
For the Advanced Athlete
You’ve been training to peak and hit new PRs. The Strong Classic is your platform to showcase your hard work and test your strength at its highest level.
For the General Gym-Goer
You’re here to benchmark your strength and celebrate the progress you’ve made over the year. This meet is about seeing where you are and setting a direction for what’s next.
Why We Do It Every Year
The Strong Classic is more than just a meet—it’s a tradition. Strength is measurable, and this event provides a consistent benchmark to track your progress year after year. Like the CrossFit Open, it offers a structured way to reflect on your growth, celebrate your wins, and set new goals.
But it’s also about community. Strength training often feels like a solo journey, but this event turns it into a shared experience. Whether you’re hitting PRs or simply showing up, the Strong Classic is about lifting each other up—literally and figuratively.
Sign Up for the Strong Classic
Ready to test your strength? Join us on December 21st. Whether you’re a beginner, intermediate, advanced athlete, or someone who simply wants to see where they stand, this event is for you. Sign up here.