{"id":863,"date":"2023-02-23T09:38:24","date_gmt":"2023-02-23T09:38:24","guid":{"rendered":"https:\/\/www.trainbodysmart.co.uk\/?p=863"},"modified":"2023-04-23T10:39:52","modified_gmt":"2023-04-23T10:39:52","slug":"relative-strength-tests","status":"publish","type":"post","link":"https:\/\/www.trainbodysmart.co.uk\/relative-strength-tests\/","title":{"rendered":"Relative Strength Tests"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"863\" class=\"elementor elementor-863\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-41fcecd2 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"41fcecd2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3b5f0dfd\" data-id=\"3b5f0dfd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-da3a3c2 elementor-widget elementor-widget-heading\" data-id=\"da3a3c2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">The Train Body Smart Relative Strength Tests<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36bd0bc elementor-widget elementor-widget-text-editor\" data-id=\"36bd0bc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p id=\"relative-strength-tests\" class=\"relative-strength-tests\">At Train Body Smart, we specialise in bridging the gap between <a href=\"https:\/\/www.trainbodysmart.co.uk\/strength-conditioning-uk-ice-hockey\/\">strength and conditioning<\/a> and personal training. As part of that, its important to provide our clientele with strength testing and monitoring tools that help us track client progress, identify areas of weakness, while serving as meaningful performance goals for our clients to strive to improve on.\u00a0<\/p>\n<p>We wanted to develop a baseline set of strength tests that could be applied to all clients at entry level. We refer to this as the <strong>Relative Strength Tests<\/strong>. They serve as primary strength tests for some older clients training for longevity, but we also use them as preliminary tests for clients that want to progress to loaded barbell movements, as we\u2019d like them to achieve a minimum strength standard before progressing to barbell training.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a677cc3 elementor-widget elementor-widget-bridge_button\" data-id=\"a677cc3\" data-element_type=\"widget\" data-widget_type=\"bridge_button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<a  itemprop=\"url\" href=\"https:\/\/www.trainbodysmart.co.uk\/contact-us\/\" target=\"_parent\"  class=\"qbutton  medium enlarge\" style=\"\">ENQUIRE ABOUT RELATIVE STRENGTH TESTS <span aria-hidden=\"true\" class=\"qode_icon_font_elegant arrow_right qode_button_icon_element\" style=\"\" ><\/span><\/a>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b5bec5 elementor-widget elementor-widget-heading\" data-id=\"8b5bec5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is Relative Strength?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f3c645 elementor-widget elementor-widget-text-editor\" data-id=\"8f3c645\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Relative strength is how strong someone is in relation to their bodyweight.&nbsp;<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-ea0d9ff elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"ea0d9ff\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-wider\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d315b88\" data-id=\"d315b88\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-01289b1 elementor-widget elementor-widget-heading\" data-id=\"01289b1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">For Example<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-825bc4e\" data-id=\"825bc4e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4157188 elementor-widget elementor-widget-bridge_unordered_list\" data-id=\"4157188\" data-element_type=\"widget\" data-widget_type=\"bridge_unordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class='q_list circle'><ul>\n<li>Bill weighs 100kg and his back squat 1RM is 100kg<\/li>\n<li>Bill can squat 1.0 x bodyweight<\/li>\n<\/ul><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa2423c elementor-widget elementor-widget-bridge_unordered_list\" data-id=\"aa2423c\" data-element_type=\"widget\" data-widget_type=\"bridge_unordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class='q_list circle'><ul>\n<li>Ted weighs 70kg and his back squat 1RM is 85kg<\/li>\n<li>Ted can squat 1.2 x bodyweight<\/li>\n<\/ul><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-2485628 elementor-widget elementor-widget-text-editor\" data-id=\"2485628\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Bill has a greater <strong>absolute strength<\/strong> then Ted: 100kg &gt; 85kg<\/p>\n<p>Ted has a greater <strong>relative strength<\/strong> then Bill: 1.2 x bodyweight &gt; 1.0 x bodyweight<\/p>\n<p><strong>Relative strength<\/strong> is a better indicator of general health than <strong>absolute strength<\/strong>, because increasing strength while maintaining a healthy body weight is directly associated with improved health.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-93c49f7 elementor-widget elementor-widget-bridge_button\" data-id=\"93c49f7\" data-element_type=\"widget\" data-widget_type=\"bridge_button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<a  itemprop=\"url\" href=\"https:\/\/www.trainbodysmart.co.uk\/contact-us\/\" target=\"_parent\"  class=\"qbutton  medium enlarge\" style=\"\">ENQUIRE ABOUT RELATIVE STRENGTH TESTS <span aria-hidden=\"true\" class=\"qode_icon_font_elegant arrow_right qode_button_icon_element\" style=\"\" ><\/span><\/a>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e4390b7 elementor-widget elementor-widget-heading\" data-id=\"e4390b7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Relative Test Selection<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff08db2 elementor-widget elementor-widget-text-editor\" data-id=\"ff08db2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>For the tests to be appropriate for us, they had to meet the following criteria:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-759b697 elementor-widget elementor-widget-bridge_unordered_list\" data-id=\"759b697\" data-element_type=\"widget\" data-widget_type=\"bridge_unordered_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class='q_list number circle_number'><ul>\n<li>Inclusive to a broad range of fitness levels.<\/li>\n<li>Reliable and repeatable across <a href=\"https:\/\/www.trainbodysmart.co.uk\/about-us\/\">different coaches<\/a> and clients.<\/li>\n<li>Indicate relative strength.<\/li>\n<li>Practical for easy implementation with little time cost.<\/li>\n<\/ul><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38a2f29 elementor-widget elementor-widget-image\" data-id=\"38a2f29\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.2 - 11-05-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.trainbodysmart.co.uk\/wp-content\/uploads\/elementor\/thumbs\/plank-q2kw39p574yygn7gw5lnkgbl97iif3twbfqwsp3b74.jpg\" title=\"relative strength tests\" alt=\"doing plank as part of relative strength tests\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-93e68b5 elementor-widget elementor-widget-bridge_button\" data-id=\"93e68b5\" data-element_type=\"widget\" data-widget_type=\"bridge_button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<a  itemprop=\"url\" href=\"https:\/\/www.trainbodysmart.co.uk\/contact-us\/\" target=\"_parent\"  class=\"qbutton  medium enlarge\" style=\"\">ENQUIRE ABOUT RELATIVE STRENGTH TESTS <span aria-hidden=\"true\" class=\"qode_icon_font_elegant arrow_right qode_button_icon_element\" style=\"\" ><\/span><\/a>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f9749b elementor-widget elementor-widget-text-editor\" data-id=\"3f9749b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>All six tests involve bodyweight isometric holds for maximum duration, meaning the aim is quite simple:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac31b6a elementor-widget elementor-widget-heading\" data-id=\"ac31b6a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Assume the correct position and hold for as long as you can<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7c2bbf elementor-widget elementor-widget-text-editor\" data-id=\"c7c2bbf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>I test myself with these exercises regularly. The unfortunate thing about isometric hold tests is they generally aren\u2019t very fun by the end. But that\u2019s part of the challenge!<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-51a187a elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"51a187a\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-41d8056\" data-id=\"41d8056\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e41228e elementor-widget elementor-widget-heading\" data-id=\"e41228e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">DEAD HANG<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bfb690b elementor-widget elementor-widget-text-editor\" data-id=\"bfb690b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>The dead hang is one of my favourite grip and upper body strength exercises that serves as a great indicator of functional strength, but it can also be used as a posture corrective exercise as its useful to help shoulder and scapular mobility. This isometric hold is an indicator of strength in the pull foundational movement pattern.<\/p>\n<p>Fun fact, grip strength has the highest correlation with living longer than any other measure of strength, which makes this test a must for anyone training for longevity.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9316cc elementor-widget elementor-widget-heading\" data-id=\"d9316cc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Coaching Cues<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5119d3b elementor-widget elementor-widget-text-editor\" data-id=\"5119d3b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\tHold a pull up bar with hands just wider than shoulder width apart if using a straight bar, neutral grip handles may be better for some that have shoulder issues. Keeping your arms straight, raise your feet off the floor and hang for as long as possible.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea0d997 elementor-widget elementor-widget-heading\" data-id=\"ea0d997\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Baseline Strength Target\t\t1 minute<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0e5ab6 elementor-widget elementor-widget-heading\" data-id=\"a0e5ab6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">High Level Strength Target\t\t2 minutes<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-60e463d elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"60e463d\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-17a2a39\" data-id=\"17a2a39\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dc6ba3a elementor-widget elementor-widget-heading\" data-id=\"dc6ba3a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Split Squat Hold<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8913588 elementor-widget elementor-widget-text-editor\" data-id=\"8913588\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>I started incorporating the split squat hold into my training at the start of the lockdowns to try and maintain lower body strength, that was back in 2020 back when our allocated parking spot and the boot of my car was my gym. They are surprisingly difficult, hits almost all lower body musculature, and in my opinion translates very well to unilateral deceleration strength. This is essential in almost all sports, but also is extremely important injury prevention from trips and falls. This isometric hold is an indicator of strength in the lunge foundational movement pattern.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e248416 elementor-widget elementor-widget-heading\" data-id=\"e248416\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Coaching Cues<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4422565 elementor-widget elementor-widget-text-editor\" data-id=\"4422565\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Take a \u00bd kneeling stance (ideally with your knee on a mat) and ensure both knees are bent to 90 degrees, this will ensure your stance length is correct. When ready to start, lift you knee off the mat by approximately an inch to enter the split squat position. Make sure the gap between the knee and floor stays as little as possible, and keep your knee bent as close to 90 degrees as possible.\u00a0<\/p>\n<p>Tip: After completing one side, make sure you take plenty of rest before doing the other side as both legs will be working no matter which side you start with. I tend to break the two sides up with one of the upper body strength tests to allow extra rest time.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25ebe10 elementor-widget elementor-widget-heading\" data-id=\"25ebe10\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Baseline Strength Target\t\t45 seconds (per side)<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb4289b elementor-widget elementor-widget-heading\" data-id=\"bb4289b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">High Level Strength Target\t\t1 minute, 30 seconds (per side)<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-7e756ee elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"7e756ee\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-8ad1c8a\" data-id=\"8ad1c8a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-15d0d9c elementor-widget elementor-widget-heading\" data-id=\"15d0d9c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Parallel\/Dip Bar Hold<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3879ef4 elementor-widget elementor-widget-text-editor\" data-id=\"3879ef4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Much like the dead hang, the parallel bar hold tests upper body strength and shoulder health. This isometric hold is an indicator of strength in the upper body push foundational movement pattern. I have also used this test in the past to screen for postural issues as it&#8217;s very easy for clients to want to roll forward with their shoulders if thoracic spine musculature is lacking.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0df13c4 elementor-widget elementor-widget-heading\" data-id=\"0df13c4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Coaching Cues<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e00b31a elementor-widget elementor-widget-text-editor\" data-id=\"e00b31a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Hands should be placed on the p-bars, dip bars with elbows locked while keeping head up and looking ahead. Try to avoid dropping into a shrugged position, staying tall throughout.<\/p>\n<p>*If a dip bar isn\u2019t available, you can use two exercise benches at each hip with dumbbells on top to replicate the same position. It will be slightly harder as the knees will need to be bent to raise the feet off the floor.*<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b20b2c elementor-widget elementor-widget-heading\" data-id=\"8b20b2c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Baseline Strength Target\t\t1 minutes<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dbb5256 elementor-widget elementor-widget-heading\" data-id=\"dbb5256\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">High Level Strength Target\t\t2 minutes<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-69f148c elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"69f148c\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-16331f5\" data-id=\"16331f5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-da41374 elementor-widget elementor-widget-heading\" data-id=\"da41374\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Front Plank<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75d44f7 elementor-widget elementor-widget-text-editor\" data-id=\"75d44f7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>While the plank isn\u2019t exactly new or revolutionary, if done properly it\u2019s a reliable measure of strength for the rectus abdominal and a useful tool to practise trunk stability through anti-extension.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-745203b elementor-widget elementor-widget-heading\" data-id=\"745203b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Coaching Cues<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1faa7e elementor-widget elementor-widget-text-editor\" data-id=\"f1faa7e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Start by laying on your front with your elbows tucked under your armpits and feet dorsiflexed ready to lift onto your toes. Then when ready to start, lift your body off the floor so your bodyweight is evenly distributed between your feet and elbows. The spine position should be neutral, and to prevent over extension it can be useful to engage the glutes and abdominals.\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a42da3 elementor-widget elementor-widget-heading\" data-id=\"9a42da3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Baseline Strength Target\t\t1 minute, 30 seconds<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4fb4d7 elementor-widget elementor-widget-heading\" data-id=\"d4fb4d7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">High Level Strength Target\t\t3 minutes<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-14dc8f6 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"14dc8f6\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-922273e\" data-id=\"922273e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d5219aa elementor-widget elementor-widget-heading\" data-id=\"d5219aa\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Side Plank<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-baef87f elementor-widget elementor-widget-text-editor\" data-id=\"baef87f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>The side plank challenges trunk stability through anti-lateral flexion, being strong through the side plank can be associated with a decreased risk of spinal and shoulder injuries. More difficult then the front plank, we recommend that clients should be able to side plank on each side for at least half the duration of their maximum front plank time.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dfab976 elementor-widget elementor-widget-heading\" data-id=\"dfab976\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Coaching Cues<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b763e3a elementor-widget elementor-widget-text-editor\" data-id=\"b763e3a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Start by laying on your side with your elbow directly under your armpit and your feet stacked on top of each other. Then when ready to start, lift your hips off the floor so your bodyweight is evenly distributed between your feet and your elbow. You should try and maintain a straight line from the top of your head to your feet, maintaining a neutral spine. Try to prevent rolling your spare arm\/shoulder forward, think about being tall with a big chest.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-946823f elementor-widget elementor-widget-heading\" data-id=\"946823f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Baseline Strength Target\t\t45 seconds (per side)<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-329ac82 elementor-widget elementor-widget-heading\" data-id=\"329ac82\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">High Level Strength Target\t\t1 minute, 30 seconds (per side)<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d7063c6 elementor-section-boxed elementor-section-height-default elementor-section-height-default parallax_section_no qode_elementor_container_no\" data-id=\"d7063c6\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-65bd96c\" data-id=\"65bd96c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-610d17a elementor-widget elementor-widget-heading\" data-id=\"610d17a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Total Scores<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70a314e elementor-widget elementor-widget-text-editor\" data-id=\"70a314e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:heading {\"level\":3} --><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>After completing all the tests, scores from each test can be added up to give a total duration across all five tests.\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons --><\/p>\n<div><!-- wp:button \/--><\/div>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7b3600 elementor-widget elementor-widget-heading\" data-id=\"d7b3600\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Total Baseline Strength Target\t\t5 minutes<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6918637 elementor-widget elementor-widget-heading\" data-id=\"6918637\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Total High Level Strength Target\t10 minutes<\/span>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-013e074 elementor-widget elementor-widget-text-editor\" data-id=\"013e074\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>*Please note, tests where the two sides are performed separately (split squat hold, side plank) the average time of both sides should be used. Not the total time of both sides.*<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a02ec9 elementor-widget elementor-widget-bridge_button\" data-id=\"3a02ec9\" data-element_type=\"widget\" data-widget_type=\"bridge_button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<a  itemprop=\"url\" href=\"https:\/\/www.trainbodysmart.co.uk\/contact-us\/\" target=\"_parent\"  class=\"qbutton  medium enlarge\" style=\"\">ENQUIRE ABOUT RELATIVE STRENGTH TESTS <span aria-hidden=\"true\" class=\"qode_icon_font_elegant arrow_right qode_button_icon_element\" style=\"\" ><\/span><\/a>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Our methods for assessing strength and muscular endurance across untrained populations.<\/p>\n","protected":false},"author":1,"featured_media":554,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10],"tags":[],"_links":{"self":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/863"}],"collection":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/comments?post=863"}],"version-history":[{"count":48,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/863\/revisions"}],"predecessor-version":[{"id":1482,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/posts\/863\/revisions\/1482"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/media\/554"}],"wp:attachment":[{"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/media?parent=863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/categories?post=863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainbodysmart.co.uk\/wp-json\/wp\/v2\/tags?post=863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}