1RM: Bent Over Row

1RM: Bent Over Row Protocol

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 gluteals 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 gluteals.