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Range of Motion Power Testing

​At Range of Motion, we use a battery of four tests to test power. We define power as the amount of work that can be done in a certain time – it is a product of both strength and speed. When measuring power, we’re measuring the individual’s ability to move weight, quickly. Having more power 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 power across various movement patterns. All tests can be completed in the same session if desired.

 

Test: Peak wattage in five ski strokes.

What it tests: Hip flexion, trunk flexion, shoulder extension and elbow extension power.

Procedure:

  • Set the ski erg with the damper on ‘five’, and ‘watts’ as the units.
  • Complete five strokes within ten seconds (ensuring you don’t reach the limit of the rope at the end of each stroke).
  • Record the highest number the ‘watts’ got to during the five strokes.
  • Rest until you’ve recovered (120 seconds plus).
  • Repeat the test twice more.

Result to record: Highest score over the three attempts.

 

Test: Max height jump squat.

What it tests: Lower limb anterior chain power.

Procedure:

  • Chalk fingers on right hand.
  • Stand side-on to a wall and reach the right hand as high as possible up the wall, marking the highest spot you can reach.
  • Complete a full depth squat (hip crease below knee) and (in one movement) jump as high as possible. Reach the right hand up the wall and mark the highest spot you can reach.
  • Measure and record the vertical distance between the top of the lower mark, and the top of the higher mark.
  • Rest until you’ve recovered (60 seconds plus).
  • Repeat the test twice more.

Result to record: Highest score over the three attempts.

 

Test: One rep max push jerk.

What it tests: Upper body pressing power.

Procedure:

  • Find a one rep max push jerk.
  • For the repetition to count, the lift must be a ‘legal’ lift, that is, there can be no ‘press out’. This will ensure we’re testing pressing power, and not pressing strength.
  • As heavy as possible without technique break down.

Result to record: Heaviest weight lifted.

 

Test: One rep max hang power clean.

What it tests: Lower body posterior chain and upper body pulling power.

Procedure:

  • Find a one rep max hang power clean.
  • For the repetition to count, the lift must begin above the knee, and the receiving position must be no wider than the individual’s standard squatting width. The bar can be received anywhere above a full depth squat.
  • 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 and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. 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.