Here is the strength testing protocol for the KB Strong Challenge.
Please complete this by Monday, March 4th, so that you can set goals for our 6 weeks working together.
FORM FIRST! If you are unsure about any of the movements, take it slow and don’t over-do it. We will be working on form and maximizing results for the full 42 days.
You can also do the testing before or after your 1st workout of the program.
*Haven’t applied for the Challenge yet? There’s still time, but hurry – we kick off Monday, March 4th!
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KB Strong – Strength Testing Protocol
1 — KB swings
Clock will be set for 30 second intervals. On each interval, 10 swings will be performed. Rest period is the time between the 10 swings are finished and when the next 30 second interval starts. Repeat for a total of 10 rounds.
SCORE = total reps completed x weight lifted
(ex – 100 reps with 24k / 53 pound KB = 5300)
2 — Push ups – knees for women, toes for men
Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.
SCORE = total reps completed in one non-stop set with perfect form.
3 — Pull ups
OPTION 1 – FULL PULL UPS
Overhand grip will be used. Start from a full hang position with the body. Touch the neck or check cleanly to the bar at the top of each rep. Lower completely to a fully extended arm position at the bottom of each rep.
SCORE = total reps completed in one non-stop set with perfect form.
OPTION 2 – FLEXED ARM HANG
Start with the hands facing the body (chin up grip), chin over the bar. (Use assistance to get there if needed.) Hold as long as possible.
SCORE = seconds held with chin over the bar
4 — Burpees
Thighs and torso much touch the ground at the bottom of the movement. Full extension of the body – knees, hips, and upper body – as well as a jump and clap of the hands over head – must be completed at the top of each rep.
SCORE = total reps completed in 60 seconds
5 – Single arm KB press
The kettlebell must be cleaned to the shoulder with one hand in smooth motion. The kettlebell must come to a complete stop at the shoulder. The hand of the pressing kettlebell must start under the chin. There will be no bending of the knees or leaning to the side as the kettlebell is pressed overhead. The kettlebell must come to a complete and controlled stop at the top of the movement. The kettlebell must be lowered to the ground in a controlled fashion.
SCORE = maximum weight lifted for a single rep on BOTH SIDES
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Haven’t applied for the Challenge yet? There’s still time, but hurry – we kick off Monday, March 4th!
Look fowrard to working together on this –
– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com