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you do, you will decrease your mechanical efficiency for driving the weight off your chest and through your sticking point. Next is the ascent. According to research, lifters should develop a horizontal bar path that's as close to the shoulders as feasible. The displacement of the bar path toward the shoulders reduces the torque, which the lifter is required to generate at the shoulders. The initial movement of the bar from the chest should therefore include a substantial horizontal component toward the head and should gradually continue along this path until completion of the lift. In gym terms, when you push the bar off your chest, gradually drive it back over your eyes until you reach a straight arm or locked out position. As you lower the bar to your chest, inhale and then exhale as you drive the weight back to its starting position. Also, keep your subjects head and derriere on the bench throughout the entire lift. Whatever you do, don't let them arch their back too sharply as to raise their hips off the bench. By arching, the potential for injury to the lower back is significantly increased due to extensive lower back hyperextension. Additionally, any transfer of momentum from the legs to the upper body will result in more lumbar hyperextension. Again, there is a greater potential for injury. Actually, it is a good idea to have your subjects put their feet up on the bench‌by doing this they will position their back so that it is flat on the bench thereby eliminating the arch in their back and also eliminating any drive they would get from their legs. Concerning the latter point, it would make the test a purer assessment of upper body strength. Additional considerations: Once again, it can be seen that biomechanics can significantly affect performance. Consequently, the more standardized you can make the test the greater will be its validity. I know I said that a couple million times.

Deadlift Objective: to measure the strength of the quadriceps, hamstrings, gluteus maximum and minus and rhomboids‌the primary muscle being the quadriceps and the lower back. Age level: age 16 through college level. Reliability: Test-retest reliability coefficients of .84 to .96 have been reported. Validity: Face validity is generally accepted for this test. The test correlates .89 with total body strength when it is used to evaluate elite athletes. (Cotton, Biasiotto, and Chissom 1974) Equipment: An Olympic bar, collar and free weights. Directions: Let's discuss grip first. With the conventional deadlift method,(this is the method you want to use for testing) your hands are positioned outside of your legs. Reverse your grip. In other words, one hand should be supinated and the other pronated. This will help cut down on


Resting Between Sets Only a few tests of strength that are practical in terms of time, equipment, and cost are presented here. When special...