Estimated One Repetition Maximum (1RM): Bent Over Row

Purpose: To measure estimated maximal strength based off of sub maximal effort.

Equipment: Standard 45lbs barbell with adjustable weight.

Procedure: Use appropriate warm up methods to activate agonist, antagonist, and synergist muscle groups prior to testing sub-maximal and maximal lifts. It should take minimally 5 testing sets to reach an appropriate relative intensities at under 35 total repetitions. At any point of failure, be sure to to confidently re-rack the barbell for the participant. 

Begin with the participant’s feet shoulder width apart, and barbell in hands with a wide overhand grip. The participant begins by pushing gluteal muscles out and bending over while maintaining a flat and with abdominals flexed. Spine should be approximately parallel to the ground. With arms hanging perpendicular to the floor, pull barbell up to the sternum keeping elbows as wide as possible. At the end of the lift, drop barbell, and slowly come back to a standing position by contracting gluteal muscles. 

Note:  If subject can not perform the exercise with proper technique, address muscular imbalances. Reference corrective exercise and muscular imbalance matrix in "Program"