High5 Strength Test [updated] -

Sit against the wall, feet held down, and throw for distance. The number on the tape measure is your real-world power output.

The test measures by assessing how far an individual can throw a medicine ball while seated on the floor with their back against a wall.

| Rating | Men (Distance) | Women (Distance) | | :--- | :--- | :--- | | | > 7.5 meters (24.6 ft) | > 6.0 meters (19.6 ft) | | Excellent | 6.5 – 7.5 m (21–24 ft) | 5.5 – 6.0 m (18–19 ft) | | Good | 5.5 – 6.4 m (18–21 ft) | 4.5 – 5.4 m (14–17 ft) | | Average | 4.5 – 5.4 m (14–17 ft) | 3.5 – 4.4 m (11–14 ft) | | Needs Work | < 4.5 m (< 14 ft) | < 3.5 m (< 11 ft) | high5 strength test

In the world of fitness, we often obsess over one-rep maxes (1RM) on the bench press or squat. But what if you could measure your functional, full-body explosive strength with nothing more than a wall and a tape measure? Enter the High5 Strength Test (also known as the Seated Medicine Ball Throw or Chest Pass ).

The assistant marks the spot where the ball first hits the ground . Do not measure the roll distance. Measure from the wall (0-point) to the impact mark in centimeters or inches. Scoring: What is a Good Score? Because the High5 test is a measure of power-to-weight ratio, results vary. Below are general athletic standards for a 3kg medicine ball (adults). Sit against the wall, feet held down, and throw for distance

This test strips away technical lifting skill and isolates raw, explosive power from the hips, core, shoulders, and arms. Despite its name, the High5 test has nothing to do with slapping palms. The "High5" refers to the trajectory and follow-through of the movement—specifically, the height and extension at which the ball is released.

Your assistant should stand on your feet to prevent you from sliding forward during the throw. Your glutes, upper back, and head must remain in contact with the wall throughout the entire movement. | Rating | Men (Distance) | Women (Distance)

Hold the medicine ball with both hands, using a "diamond grip" (thumbs and index fingers touching to form a triangle). Bring the ball to the center of your chest.