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Range of Motion Absolute Strength Testing

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.

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.

Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.