At Range of Motion, we use a battery of four tests to test absolute strength. We define absolute strength as the ability to lift an external weight (that is, not your body weight). Having more strength has a raft of health and fitness benefits for the general population and athletes alike.
We use the following tests, which offer a comprehensive snapshot of strength across various movement patterns. All tests can be completed in the same session if desired.
Test: Max bench press.
What it tests: Upper body pressing absolute strength.
Procedure:
- Find a one rep max bench press.
- As heavy as possible without technique break down.
Result to record: Heaviest weight lifted.
Test: Max bench pull.
What it tests: Upper body pulling absolute strength.
Procedure:
- Find a one rep max bench pull.
- As heavy as possible without technique break down.
- Begin movement with bar off ground in retracted shoulder blade position, conclude movement in same position.
Result to record: Heaviest weight lifted.
Test: Max front squat.
What it tests: Lower body anterior chain strength.
Procedure:
- Find a one rep max front squat.
- Any grip on the bar is permitted (standard front rack or ‘genie’), and a goblet squat (with a kettlebell or dumbbell) can be used.
- As heavy as possible without technique break down.
Result to record: Heaviest weight lifted.
Test: Max deadlift.
What it tests: Lower body and torso posterior chain strength.
Procedure:
- Find a one rep max deadlift.
- As heavy as possible without technique break down.
Result to record: Heaviest weight lifted.
