This article is copyrighted by FitEmpire Fitness field, unauthorized, please do not reprint
Article type: Fitness science article
For fitness enthusiasts, if you want to observe your progress, you must learn to judge your own training level.
The most common evaluation criterion is a value of 1RM (limit weight). Absolute strength is certainly one of the important references, but it is not directly equated with a high level of training.
Absolute Strength VS Relative Force
Absolute strength refers to the maximum weight you can lift, while relative strength refers to your weight as a reference. For example, which of the following two sets of data is more impressive?
Trainer A: Weighs 300 lbs, Hard Pull 600 lbs (2x BW)
Trainer B: 167 lbs. weight, 500 lbs. hard pull (3x weight)
The result is obvious, Trainer A's absolute strength is stronger, but relatively weak. In addition, judging only from the numerical value, trainer A is overweight, not only prone to injury during training, but also daily life may also be affected.
Eddie Hall, who pulled 500kg hard in 2016, also weighed 328 pounds
The strong in absolute power also deserve respect, but ordinary people need to measure their relative power level more comprehensively
Today I will introduce you to a simple and easy relative force assessment method that does not even require any weight - "static test". Here are 7 challenging static tests, from easy to hard, each lasting 20 seconds. If you can easily perform all the tests, your relative strength is quite strong.
1. Suspension static test
Test objective: Grip strength
Standard: Hang on the horizontal bar in your most comfortable grip, slightly flex your hips and hold for 20 seconds.
Advanced version: single-arm suspension
How to strengthen if the test cannot be completed: Hang for 5 seconds before each set of pull-ups and overhanging legs, and gradually increase the suspension time over several weeks as the grip increases.
2. Arrow step squat static test
Test objective: Lower extremity thrust
Standard: Feet the same width as the hips, one leg takes a big step backwards. Crouch until the hind legs and knees are about an inch from the ground, look ahead, the torso is upright, and the front legs and calves are perpendicular to the ground. Hold this position for 20 seconds, repeating on another leg for 20 seconds.
Advanced version: The hind legs are dangling and supported only with the front legs. The spine remains neutral and the trunk and arms remain stable forward. (Hanging Arrow Squat)
How to strengthen if you can't complete the test: Spend a few weeks training pause squats, pause at the end of centrifugal contraction, starting with a pause of 2 seconds, until each group pauses of 5-10 seconds.
3. Goat stand up static test
Test objective: Rear core strength
Standard: Fix the lower extremities to a Roman chair or other similar instrument with your hands crossed over your chest. Keep your spine neutral while stretching your hips until the torso is parallel to the ground, forming a straight line from the top of your head to your heel for 20 seconds.
Advanced version: Use the same movements with your hands above your head.
How to strengthen if you can't complete the test: Spend a few weeks on a pause goat stand-up, and if the core strength is poor, you can only do the first half when you stand up, and pause when you lift to halfway. Start with a pause of 2 seconds after each lift, until 5-10 seconds of pause per group.
4. Abdominal wheel static test
Test objective: Front core strength
Standard: Kneeling position with knees at the same width as the hips. Keep the spine neutral and roll the abs wheel forward until the torso is parallel to the ground for 20 seconds.
Advanced version: Kneel on higher planes (e.g. box or bench).
How to strengthen if you can't complete the test: Spend a few weeks practicing "dead bugs", plate support, abdominal wheel suspension and other training. Each pause at the lowest point, starting from a pause of 2 seconds, until each group is paused for 5-10 seconds.
Dead Bug Core Training
5. Handstand support test against the wall
Test objective: upper extremity thrust
Standard: Facing the wall, the hands are slightly wider than the shoulders and supported on the side of the wall. Slowly lift your legs, straighten your legs, rest your heels against the wall, and leave your hips off the wall, holding this position for 20 seconds.
Advanced version: Support with one hand
How to strengthen if you can't complete the test: Spend a few weeks on Parker push-up support training, gradually transitioning to handstand support training.
Parker push-ups
6. Static test before level
Test objective: upper extremity tension test
Standard: Hang yourself on the pull-up grip, either in pair or forehand, with the knees raised to the chest, and then the upper limbs lean back until the torso is parallel to the ground for 20 seconds.
Advanced version: Use horizontal bars with fully straight legs and form a straight line from head to heel parallel to the ground.
How to strengthen if you can't complete the test: Spend a few weeks on your back pull-up and straight-arm down pressure training, gradually transitioning to the front level.
7. Nordic leg bending static test
Test objective: lower extremity tension
Standard: Starting from the kneeling position, the knees are the same width as the hips, and the heels are fixed (or pressed by the training partner). Keep the hip fully extended, then lean forward slightly, holding the position for 20 seconds.
Advanced version: Raise your hands above your head and do the same.
How to strengthen if you can't complete the test: Spend a few weeks doing various leg bending variants, transitioning to suspension of Nordic leg bending training: pause in the torso forward, starting with a pause of 2 seconds, until each group is paused for 5-10 seconds.