MAXIMUM MUSCULAR STRENGTH
(Low-Speed Strength)

Equipment

• A barbell, weight plates, and two safety locks;

enough total weight to accommodate the maximum

load of the strongest athlete; and a variety

of plate sizes to allow for 5-pound (2.5 kg) gradations

in weight

• A sturdy bench

Personnel

• One spotter, one recorder

Procedure

1. Instruct the athlete in proper technique for the

bench pull (figure 13.1).

2. The athlete grasps the bar with a closed pronated

grip, wider than shoulder-width.

3. Bench height is set so the athlete can use a comfortable

grip while the weight is off the ground

in the hang position.

4. The athlete starts the lift from the hang position,

and the grip should be consistent from test to

test.

5. The bar is pulled up toward the lower chest or

upper abdomen with the elbows pointed up.

6. The head position can remain either down or

to the side but must remain in contact with the

bench throughout the test.

7. A valid repetition is one in which the bar touches

the underside of the bench and the bar is lowered

in a controlled manner to the hang position

with full elbow extension without touching the

ground.

8. The feet should remain off the ground throughout

the test and in the same position throughout.

9. A more detailed step-by-step method for the

1RM protocol is shown in figure 17.1.

Note: Descriptive data for the 1RM bench pull are

presented in table 13.4 near the end of the chapter.

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