When it comes to testing maximal strength in athletes, common advice from the industry would probably more than likely attempt to differentiate between training populations. Collegiate and professional players should test differently from high schoolers, and high schoolers should be separated from youth testing. This may be a viable option if done properly and according to the physical demands and needs of each level of athlete, but there is nothing wrong with simplifying and using a “one size fits all” model when it comes to testing strength, respectively. After all, strength is strength, and we can all appreciate certain exercises better-displaying mastery of this essential training skill than others. Especially if you are running a training center and testing hundreds and thousands of athletes over time.

What Exercises should you test for Maximal Strength Development?

This then becomes the next question, more than likely. Here is a brief list of reasons why The Big 6 are so safe and effective for coaches and athletes looking to truly test maximal strength levels:

*Early age motor development sequences (Dr. Rusin)

*Functional Anatomy Design

*Carry over to sports practice and competition

*Emphasized in testing environments by world-class coaches for years with optimal results

Kudos to Coach Jim Wendler pioneered the decades-long category so that you know. Always give credit where credit is due.

The Big 6

#1-Upper body push-Bench Press of Weighted Pushup

#2-Upper body Row-Inverted Row or Heavy Dumbell Row

#3-Upper body Pull-Chinup or Pullup

#4-Upper body press- Dumbell or Barbell Military Press

#5-Lower body push- Back Squat or Box Squat

#6-Lower body pull-Hex Bar Deadlift or Single Leg Barbell Deadlift

Now it’s important to explain why each drill was selected aside from the fact that the nature of the exercises (degree of stability, setup, loading capacity, etc.) lends very well to handling maximal loads and beyond safely and effectively for just about anyone and everyone.

Starting with the first maximal strength category, it’s beyond obvious that the bench press would be king. Many could attempt to argue that the dumbbell press is an optimal selection; however, due to the “Bilateral Deficit” theory and the fact force production will be limited while trying to move two objects simultaneously, it’s not going to be superior for maximal strength purposes. The pushup is great for the shoulders and anterior core and is the next best option to lift maximally for many.

Numbers 5 and 6 are the last categories that may draw some surprise here, but really shouldn’t if you are an athlete training regularly. The Box Squat has been shown to elicit higher levels of power in research compared to other squat styles, and everyone is aware that power is the primary need for any athlete trying to maximize collective athleticism, so it’s a no-brainer. 1 Lastly, I’ve never been a fan of prescribing max effort rep range deadlifts for youth athletes or even high schoolers unless they are freaks in the weight room. If we are talking about someone advanced with very high levels of strength that have completed pre-requisite methods (i.e., hex bar, erector size, density, etc.)) then there is no problem putting the pedal to the medal. In the meantime, consider your risk to reward, develop more power, and stick with the hex bar until the time is right.