At Arm’s Length: Old-Time Strongman Tests of Shoulder Strength
The following are some of the most common tests performed by strongmen today. These tests have been used for centuries to determine strength levels among competitors. They were developed during the era when the world was much smaller than it is now and there weren’t as many physical characteristics that could be measured or compared between men. Today, with the advent of modern medicine and science, these tests are no longer valid. However, they still serve as good indicators of relative strength among competitors.
1) One Arm Dumbbell Row (One Arm Bench Press)
In order to perform one arm dumbbell row you must first learn how to do a regular bench press using both hands. You then use your other hand to pull the weight from the rack. This test measures upper body strength and endurance. The test involves holding a dumbbell in each hand at shoulder height. Your arms should be straight and parallel to the floor.
A bar is held above your head so that your legs are not extended while performing the exercise. To perform this test properly, you will need to keep your elbows close together throughout the movement.
The deadlift is a traditional strength training exercise. It is performed by lifting a barbell from the floor to the waist. This test measures back and leg strength. To perform this lift, you will need to approach the barbell with your feet shoulder width apart. Bending at your knees, take hold of the bar with an overhand grip, keeping your arms extended.
Keeping your head up, lift the bar by extending your legs and back. Try lifting the bar as fast as you can.
3) Iron Cross
The Iron cross is one of the most demanding tests of strength in the world. To perform this lift, you will need to grasp a pair of dumbbells with your palms facing out. The dumbbells should be held straight out in front of you with your arms extended and parallel to the floor. You should then be allowed to rest for several minutes before having another go. The winner is the person who can complete the most pulls.
5) 2 x 4 Squat
The 2 x 4 squat is another leg and back strength test. To perform this lift you will need to hold a piece of wood across your shoulder in a squat position for as long as possible. This piece of wood should be as wide as your shoulders and flat on one side. It is usually made out of wood, but can be made out of metal or plastic.
6) Farmer’s Walk
The farmer’s walk tests the strength of your forearms, grip, and traps. To perform this lift, you will need to pick up a pair of heavy dumbbells and carry them for a set distance or time. Try walking across a designated area as far as you can. The winner is the person who can walk the farthest in a set period of time.
7) Log Press
The log press measures the strength of your shoulders and arms. In order to perform this lift, you need to lay on your back on a padded surface with a heavy piece of wood above your head. Your knees should be bent with your feet on the floor and your arms straight with hands under the heavy weight. You will then press the log above your head as you lift your shoulders off the floor. Hold this position for as long as possible before lowering the weight back down.
8) Sled Drag
The sled drag measures the strength of an athlete’s legs. To perform this test, you need to attach yourself to a heavy sled with a belt and then drag it across a designated area for a set distance or time. You should be allowed to rest for several minutes before having another go. The winner is the person who can drag the sled the greatest distance in a set time.
9) Power Stairs
The power stairs tests the strength of your legs and core. To perform this lift, you need to climb up a flight of stairs as quickly as you can. The winner is the person who can climb the greatest number of stairs in a set time.
10) Rock Carry
The rock carry measures the strength of your arms and back. In order to perform this lift, you need to pick up a heavy stone and walk as far as you can with it in a set period of time. The winner is the person who can walk the greatest distance in a set time.
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