“The Gauntlet”
We know you can impress your grandma with those big muscles, maybe even your little niece, but in the world of men (or women) you can bet you’re either going to have to put up or shut up. We all know that big guy who much smaller guys can bench more than and that skinny guy who’s strong as F@#k. What’s the difference?
To put it bluntly, one’s built for show and one’s built to go. Now we’ve got lots of article on here about how to get bigger, but how do you know if you have usable strength? These 5 exercises should be a benchmark to fitness but by no means the pinnacle. If you can complete them great, you’re right where you’re suppose to be, but if not you’ve got some work to do.
Exercise #1: Squatting twice your bodyweight
Sure those 45lb weights look good on a barbell, but how much in relation to your size are you actually pushing? This move works your body’s most powerful muscles: your glutes, quads, and hamstrings. Hitting double bodyweight shows me your legs are strong enough to handle nearly any feat life throws your way.
Exercise #2: Turkish get up with half your bodyweight
Getting your large body off the ground with a weight overhead isn’t easy, but it’s a great way to workout your core as well as any other imbalances you may be neglecting in your physique. Performing it with half your bodyweight overhead shows your midsection is strong as hell, and that you can move like an athlete.
Exercise #3: SQUAT, CURL, AND PUSH PRESS 20 TIMES IN 1 MINUTE
While it’s great to look like a superhero, it might be pointless if you’re weezing after 20 seconds of activity. Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. This Test is a good indication of your fast-twitch muscle fibers which supply energy in the absence of oxygen.
Exercise #4 Perform 10 handclap pushups
A powerful upper body doesn’t just good look in a tight shirt, it also transfers force to the world around it. The clapping pushup requires explosiveness as well as strength and coordination. Many people still consider this the true test of upper body pushing power.
Exercise #5 Complete a 500 meter row in 90 seconds
Most athletic exchanges last anywhere from 20-90 seconds, this applies to anything from UFC to Soccer. Aerobic health shows that not only will you last in a firefight put beat your opponent to the punch.
Whether you’re a special forces soldier performing a raid or trying to get to the quarterback at your local flag football game, if you can’t move at competition level for an extended amount of time, you lose.
Perform these 5 feats and see how you stack up. Don’t worry if you can’t complete them all, now you know what you need to work up. Hit us up in the comments section below and let us know your best times, reps, or max weight.
*Header image courtesy of Envato Elements.
