Benchmark tests

On this page you’ll find more information on how to take the tests.

It is highly recommended that you perform these tests as it will enable your hangboard, pick-up, pull-up bar & supportive strength conditioning routines to be more targeted; ie. Neil will use your scores to fine-tune the load-levels in the routines.

You will need a hangboard with jugs and/or a pull-up bar and equipment for calibration (eg. belt with weights for suspension) or pulley-rig & resistance bands. You will also need a pick-up trainer and weights if you want to include this test.

ALWAYS WARM UP! A good way to warm-up is to estimate your level at a test and then start a few levels below, so as to build the load up gradually.

If you are between levels then experiment with the tests at the upper and lower levels and supply results from whichever level best fits. I.e. If you have a score which is very low (e.g 1-3 reps/secs) at one level, it's better to record a higher score at the preceding level.

The tests

Deadhang, half-crimp (4-fingers, 2 arm)

If you exceed 10 seconds, stop, rest 5 mins then test at the next level. Once you fail at less than 10 secs, record the level you tested at, the time you achieved and any added weight.

30mm edges at bodyweight - record the time in seconds.

20mm edges at bodyweight - record the time in seconds.

15mm edges at bodyweight - record the time in seconds.

15mm edges with added weight - record the time in seconds and amount of weight added (in 10kg increments).

2. Deadhang open/drag (front-3 fingers, 2 arm)

If you exceed 10 seconds, stop, rest 5 mins then test at the next level. Once you fail at less than 10 secs, record the level you tested at, the time you achieved and any added weight.

30mm edges at bodyweight - record the time in seconds.

20mm edges at bodyweight - record the time in seconds.

15mm edges at bodyweight - record the time in seconds.

15mm edges with added weight - record the time in seconds and amount of weight added (in 10kg increments).

3. Pick-up (1-arm, half-crimp on a 20mm edge) - OPTIONAL

Only take this test if you’re keen to do pick-up sessions. If you exceed 10 seconds, stop, rest 5 mins then increase the load (eg. in increments of 5kg). Once you fail at less than 10 secs, record the time you achieved and the amount of weight lifted. Test both arms using a half-crimp grip and record the score only for your weakest arm.

Record time in seconds and amount of weight lifted (in 5kg increments), only for your weakest arm.

4. Pull-up, 2 arms on a bar or hangboard jugs

Perform reps in control, without kicking the legs. If you exceed 5 reps, stop, rest 5 mins then test at the next level. Once you fail at less than 5 reps, record the level you tested at and the number of reps achieved. For foot assistance: use a pulley-rig & stirrup or stand in a medium/thick resistance band - equivalent to approx 5kg)

With 5kg foot assistance (left photo) - record number of reps.

At bodyweight - record number of reps.

With added weight - record number of reps and weight added.

5. L-sits or Front-levers, 2 arms on bar or jugs on a hangboard

The following positions are held statically and the time is measured. If you exceed 10 secs then stop, rest 5 mins and test at the next level. Once you fail at less than 10 secs, record the level you tested at and the time achieved in seconds. If you hold a full lever for longer than 10 seconds, continue beyond 10 secs to failure.

L-Sit - legs tucked, knees fully bent (left photo) - record time in seconds.

L-Sit - legs straight - at 90-degrees (right photo) - record time in seconds.

If you exceed 10 secs in the previous test then move on to front-levers - see below…..

Front lever (stage 1) - both legs tucked - record time in seconds.

Front lever (stage 2) - 1 leg straight, other leg straight and raised at 45 degrees - record time in seconds.

Front lever (stage 3) - 1 leg straight, other leg fully bent / tucked - record time in seconds.

Front lever (stage 4) - 1 leg straight, toe on knee - record time in seconds.

Front lever (stage 5) - 1 leg straight, toe on mid shin - record time in seconds.

Front lever (stage 6) - Both legs straight - record time in seconds.

6. Push-ups

Perform push-ups with a medium width hand position, in a controlled manner. If you exceed 10 reps, rest 5 mins and repeat the test at the next level.

Kneeling (top photo) - record number of reps.

On toes at bodyweight - record number of reps.

On toes with added weight - record number of reps and weight added.