How Strong Are you?

TRY THIS CHALLENGE TO FIND OUT

Explosive speed will let you steal second base this summer. It's also the key to locking out more weight on all your major lifts. But how much power do you really have? Use the one-armed snatch to test your overall strength and build it up to an all-time high.

HOW IT'S DONE

Grab a dumbbell in one hand and stand with your feet shoulder-width apart. Keeping your back flat, bend at the hips and knees until you're in a quarter-squat position let the hand with the dumbbell hang. From there, explosively jump up, extending your entire body. As you rise, pull the weight straight up in front of your body, keeping it close until it reaches the middle of your chest, then tuck your elbow and fling the weight overhead. Let the momentum generated in your hips be the force that moves the dumbbell most of the way upward. That's one rep.

THE TEST 

Never done this move before? Spend a few weeks practicing. When you're ready, find the heaviest weight you can snatch for three reps and compare it with the ratings below.

RATE YOURSELF

If the heaviest dumbbell you could use was approximately...

25% of your body weight - You are slow and weak.

35% of your body weight - No need to be ashamed.

45% of your body weight - You are officially strong.

55% of your body weight - You're scary.

Comments

[tom]

This is great i got 45% of your body weight, amazing!
i love this blog good work guys or girls i don't know who post it!

by the way... thanks and keep making it better!