High5 Strength Test 2021 · Confirmed

Without any back lift or wind-up, explosively press and extend your arms forward, releasing the ball at a 45-degree angle. You must keep your back pinned to the wall—do not arch away to gain leverage.

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). high5 strength test

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. Without any back lift or wind-up, explosively press

| 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) | Do not measure the roll 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.

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

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.