Katie Neal
Physical Education
Material Type:
Lesson Plan
High School
  • 10-12
  • 9th Grade
  • High School
  • Lesson Plan
  • PE
  • Physical Education
  • Power Lifts
  • pehigh-strength
    Creative Commons Attribution Non-Commercial
    Media Formats:

    Power Lifts Lesson Plan

    Power Lifts Lesson Plan


    In this lesson plan, educators will teach their students how to safely and correctly do power lifts such as: deadlift, squat, bench press, pullup, clean & jerk, and snatch. 



    Subject: Power Lifts

    Grade Level: Highschool

    Lesson Length: 60 Minutes

    Background for Teachers

    Equipment Needed: 

    • Weights
    • Informational slideshow on lifts:

    Step 1 - Goals and Outcomes

    Step 1 Goals and Outcomes

    Core Standards: 

    • S&C.1.1: Demonstrate proper technique in the following movement patterns and/or their variations: deadlift, squat, bench press, pullup, clean & jerk, and snatch. 
    • S&C.3.2: Understand and define basic muscles and muscle groups as they apply to strength and conditioning. 
    • S&C.2.1: Differentiate between jumpers, athletic, and sumo stance (for example, jumpers’ stance≈hip width, athletic stance≈shoulder width, and sumo stance is wider than athletic with toes pointed out) during platform and squat lifts. 
    • S&C.1.5: Understand and maintain a vertical path with the bar during platform lifts. 
    • S&C.1.3: Understand and demonstrate proper spacing of shins to the bar in starting position during platform lifts. 
    • S&C.1.4: Demonstrate the differences between overhand, alternating and hook grips during platform lifts. 
    • S&C.2.7: Understand and demonstrate how to keep four points of contact with my head, shoulders, hips, and feet during seated or lying lifts. 
    • S&C.2.5: Understand and demonstrate proper posture during platform and squat lifts. 
    • S&C.2.4: Understand and demonstrate how to keep toes and knees aligned during platform and squat lifts. 
    • S&C.2.6: Understand and maintain proper head alignment (athletes keep their eyes on a target with a neutral spine) during platform and squat lifts. 
    • S&C.4.1: Use Spotters when appropriate (for example, when a bar moves over head or face, racked on the back, during seated or lying exercises). 
    • S&C 4.2: Demonstrate a two-handed grip when spotting a barbell. 
    • S&C.4.4: Demonstrate proper spotting techniques. 
    • S&C.4.3: Demonstrate load and unloading skills.


    1. Students will learn the proper technique in power lifting movement patterns, including hand and feet positions.
    2. Students will perform the deadlift, squat, bench press, pullup, clean & jerk, and snatch. 
    3. Students will properly learn how to spot a weight lifting partner.

    Step 2 - Planning Instruction

    Step 2 Planning Instruction


    • Adaptations for each lift are on slideshow:


    • Deadlift, Squat, Bench Press, Pullup, Clean & Jerk, and Snatch.  Jumpers Stance, Athletic Stance, Sumo Stance, Spotting,  Abdominals, Glutes, Quadriceps, Biceps, Hamstrings, Trapezius, Deltoid, Lats, Triceps, Gastrocnemius, Pectorals 

    Student Prior Knowledge: 

    • Students will have a basic knowledge of muscle groups from 8th grade health and pior units in this class. 
    • Students will know the basic breathing techniques from the hand weight unit. 
    • Students will know the definitions of reps and sets. 
    • Students will know the importance of proper lifting technique and skills.

    Step 3 - Instruction

    Step 3 Instruction

    Instructional Procedures:

    • Students will complete a warm up. 
    • Students will review daily vocabularies, which are the major muscle groups. Students will be introduced to the new vocabulary of the 6 Power Lifts/Platform Lifts. 
    • Teacher will model how to do each lift safely and emphasize proper technique. A spotter will also be included on the lifts that require spotting. 
    • Students will do up to 3 sets and 10 reps for each lift. Each student will need a partner to be the spotter. 
    • Teacher will review modifications and/or adaptations for each exercise for students. 
    • Students will complete the cool down.

    Step 4 - Assessments

    Step 4 Assessments

    Formative Assessment:

    • Teacher observation of students’ technique and form when lifting

    Summative Assessment:

    • Vocabulary quiz on the major muscle groups

    • Beginning max weight on Bench Press and Squat