1RM: Deadlift

1RM: Deadlift 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 barbell on a flat surface, and the participant’s feet underneath the bar. He or she must lower their body down maintaining a forward head, straight back, thighs parallel to the ground, and knees flexed under 90 degrees. Next, cue the participant grasp the barbell with an overhand grip and chest up. The participant should pull the bar off the ground by concentrically contracting the gluteal and driving hips forward. Instruct the participant to stand up, raising the shoulders and hips at the same time, but keeping the knees slightly bent. The bar should roll up and make contact with the thighs. Slowly, lower the bar back down to the ground, by flexing at the hip and knee joint (or dropping barbell at the top of the movement).