THE BEST EXERCISES TO TEST MAXIMAL STRENGTH IN ATHLETES
When it comes to testing maximal strength in athletes, industry advice often attempts to differentiate between training populations. Collegiate and professional players should test differently from high schoolers, and high schoolers should be separated from youth testing. This may be a viable option if done properly and according to the physical demands and needs of each level of athlete, but there is nothing wrong with simplifying and using a "one size fits all" model when it comes to testing strength, respectively. After all, strength is strength, and we can all appreciate certain exercises that better display mastery of this essential training skill than others. Especially if you are running a training center and testing hundreds or thousands of athletes over time.
What Exercises should you test for Maximal Strength Development?
This then becomes the next question, more than likely. Here is a brief list of reasons why "The Big 6" are so safe and effective for coaches and athletes looking to truly test maximal strength levels:
*Early age motor development sequences (Dr. Rusin)
*Functional Anatomy Design
*Carry over to sports practice and competition according to vast research
*Emphasized in testing environments by world-class coaches for decades now with optimal results
*Exercises are compatible with maximal strength expression via being extremely stable in nature, bilateral, prime mover dominant, and total body influenced
Kudos to legendary coach Jim Wendler, who pioneered the decades-long category, so that you know. Always give credit where credit is due.
The Big 6
#1-Upper body push-Bench Press of Weighted Pushup
#2-Upper body Row-Inverted Row or Heavy Dumbbell Row
#3-Upper body Pull-Chinup or Pullup
#4-Upper body press- Dumbbell or Barbell Military Press
#5-Lower body push- Back Squat or Box Squat
#6-Lower body pull-Hex Bar Deadlift or Single Leg Barbell Deadlift
Now it's important to explain why each drill was selected aside from the fact that the nature of the exercises (degree of stability, setup, loading capacity, etc.) lends very well to handling maximal loads both safely and effectively for just about anyone and everyone with proper instruction.
Starting with the first maximal strength category, it's beyond obvious that the bench press would be king. Many could attempt to argue that the dumbbell press is an optimal selection; however, due to the "Bilateral Deficit" theory and the fact that force production will be limited while trying to move two objects simultaneously, it's not going to be superior for maximal strength purposes. Not to mention attempting to load a dumbbell press with a true one rep is extremely risky, especially when you consider group training environments in athletics. The pushup is great for the shoulders and anterior core and is the next best option to lift maximally for many.
Not to much to say for numbers 2 through 4 and I'm sure everyone on the planet won't argue these if you have coached for any considerable period of time or been in the iron game for awhile.
Numbers 5 and 6 are the last categories that may draw some surprise here, but really shouldn't if you are an athlete training regularly. The Box Squat has been shown to elicit higher levels of power in research compared to other squat styles, and everyone is aware that power is the primary need for any athlete trying to maximize collective athleticism, so it's a no-brainer. 1 However, nothing wrong at all for substituting The Box Squat with just plain old-fashioned back squats, especially in true strength blocks. Lastly, I've never been a fan of prescribing max effort rep range deadlifts for youth athletes or even high schoolers unless they are freaks in the weight room. If we are talking about someone advanced with very high levels of strength that have completed pre-requisite methods (i.e., hex bar,) Then there is no problem putting the pedal to the metal. In the meantime, consider your risk-to-reward, develop more power, and stick with the hex bar until the time is right, and the athlete truly wants to test their traditional deadlift.
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