Mark OttobreFounder, Enterprise Fitness · Results Driven Coaching

The Indicator Lift: Giving an Athlete the Edge

24 Jan 2025 · 1 min

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In this segment, the coach introduces the concept of "indicator lifts"—specific strength exercises used as measurable markers of athletic power improvements for different sports. He explains that tracking progress on these lifts provides a concrete signal that an athlete’s sport‑specific power has increased. For boxers, an incline barbell bench press is used; a rise from 40 kg to 55 kg is presented as evidence of greater punching power. For soccer players, a front squat is the chosen lift; progressing from 80 kg to 120 kg is claimed to translate into more powerful ball strikes. The speaker argues that these measurable gains not only make the athlete physically stronger but also deliver a psychological confidence boost, giving athletes a mental edge on the field or in the ring.

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The boxers I trained, we would use an incline barbell bench press as an indicator lift, meaning that if they started 40 kilos, I test them at the beginning of their training and then we improve to 55 kilos. That's an indicator that their punching power has gone up. So all things considered equal, their skill, all things considered equal, as they move into the ring, they should have a lot more punching power, which makes them a better athlete, which makes them a stronger athlete. Stronger athlete is a better athlete. So it's an indicator lift. If I'm training a soccer player, I could use a front squat, meaning if they start with me at 80 kilos on a front squat and they get to 120 kilos on a front squat, that would indicate that they're going to be more powerful when they get to the ball. They're going to be stronger, therefore a better athlete. This is also a psychological edge that you could put in still into your athletes. So they feel like they're improving, that they have more confidence on the field.