If you had to guess, when it comes to these 6 strength tests, what are your top 2 strengths, and 2 weaknesses? Part 3 is LIVE NOW! ua-cam.com/video/RBcShA_Pcd0/v-deo.htmlsi=1d_HH82PCljt6lyJ If you missed video 1 - here it is! ua-cam.com/video/QXN7RIl4U6Q/v-deo.htmlsi=S9153ecvu-wqO8YR
Strengths: deadlift, back squat, front squat. Weaknesses: strict press, bench press, rows. So, how do I incorporate absolute strength building into my CrossFit activities? While our CF programming includes some absolute strength building, specific movements are infrequently addressed. Should I focus on my absolute-strength weaknesses two or three days a week and do CF programming on the other days? (I work out five days a week.)
I'd love to get my back/front squat and deadlift numbers up, but I have two herniated discs to deal with. Always scaling but if I can get out of bed in the morning without pain, that's a win.
Great video, Ben! My strengths: Back squat (300) and deadlift (345). My weaknesses: Bench press (210) and strict press (130). Age 57, body weight 180. Looking forward to Part 3!
Amazing 👏🏼👏🏼👏🏼👏🏼 you made sport very clear and organised to me ! I was look at it as group of movements that’s not really related to each other but only related to the body parts but now I got a whole complete different thinking about it , this is the most organised and cohesive content about sport on UA-cam ,, thanks a lot 🙏🏼👏🏼👏🏼
Thank you for the content, absolute strength is rarely talked about and, dare I say, even kind of "mocked" in some boxes environment... Kudos to you! Would love to have a calculator to create the graph based on some 1RM, for instance, but I would say, for me, my main weaknesses are the pushing motions (both horizontal and vertical); strong, or decent, lifts would be the deadlift and the row (have to recheck the penlay :D )
My strengths are bench and strict press. My weakness is squats. I think this is because when I was a teenager, we never did leg days. Amazing to me how the upper body stayed strong even with a couple decades without any lifting.
Thank you so much Ben I am so exited to start my training program again. I was a bit lost what why when if at all... But now I'm absolutely sure ... love it ❤ Tomorow I start . THANK YOU FROM THE Bottom OF MY HEART
2 biggest strengths Deadlift 405, bench press 250 Weakness strict press 155, front squat 235 I think my core and glutes are too weak. Working on getting both stronger.
Very helpful video. I would not have guessed pendlay row was one of the testable strength. Knowing what the percentiles are, so that we can make our own spider graphs will be very informative. Guessing that best movement on this list is pendlay row and two worst movements are bench press and front squat. We shall see . . . . . :)
Strengths: back squat and deadlift Weakness: pendlay row and strict press (injured shoulders) Loved this strength data analysis using the spider chart . Should we use the same strategy to plan/prioritize accessory exercises?
Great informations thanks ! A few extra questions: How to set your goal of % depending on your level (or even height, weight) ? Can you still work on gym and power/relative strength at the same time ? How to set the % of focus on that as well (for instance 15% of training focused on gym) ? How fast will you loose your absolute strength when not practiced ? Or even the others gym, relative power ?
Great video, strengths are strict press and bench press. Weakness would be deadlifts and pendalay row- easy answer to why, I hate them and don’t do them ( will maybe start😉)
Thanks for the video. I figure my weaknesses are bench and press. Press is 95, bench is 155, back squat 235, dead lift 275. 43-year-old 135 pound female. I’m looking forward to the videos on how to improve.
Hi Ben! I really enjoyed your video. I find the concept you present quite interesting, as it not only helps to develop absolute strength, but also to understand oneself and identify one's capabilities, and how your body responds to the usual CrossFit exercises and workouts. However, I have a major doubt. According to your video and the hypothetical example you provided, you used a reference point, as I understood it, for the case of a man with a maximum strength of 225 pounds. Nevertheless, it's important to consider that each exercise for absolute strength that you propose involves body parts where the muscles primarily involved may be much smaller by nature compared to others. For example, no matter how much strength I have in my shoulders, correct me if I'm wrong, my shoulder strength will never match the strength of my quadriceps, which are used in a back or front squat. Therefore, if I want to identify and graph my situation, how can I use the same reference value for all those exercises? Shouldn't there be another formula that, based on your weight, age, sex, and other factors, gives you a reference point or value for each exercise? In my case, for example, I can lift more than 225 pounds in a back squat or deadlift, but I couldn't even dream of lifting 225 pounds in a strict press. Shouldn't there be a "threshold" (to call it something) for each muscle or exercise you mention, so that when measuring yourself, you can know if you really need to enhance your absolute strength in that muscle? That's the concern I have. In my case, at 43 years old and approximately 178 lb of weight. My deadlift is 392 lb, bench press is 231 lb, back squat is 326 lb, front squat is 253 lb, strict press 143 lb, and I haven't measured my Pendlay Row, but it should be between 110 and 121 lb. Definitely, my weakness lies in these last two. Thank you very much for these well-prepared videos that contribute so much. Congratulations as always, a big thumbs up for you and your team!
I ve been told that I only need metcon 😅 but I kept wondering if it is best for me. Thanks Ben for your informative videos! I feel validated in insisting I need to get stronger in all of these areas but especially my upper body (both pressing and pulling).
How should someone train if you are just looking for overall fitness? Considering the pyramid? Absolute strength is the biggest peace and maybe the most important peace for overall health? It seems to me its the other way around on most of the gyms ive been to. Strength is sometimes treated like necessary evil...everybody is saving for the metcon. Great content thank Regards from Sweden
I agree that building strength is often overlooked in favor of metcons - or as you say, people sometimes don't go heavy enough on the strength part because they don't want to 'burn themselves out' before the WOD. Everything in CF is important - but most movements rely on having a decent strength base to begin with. And some things like advanced gymnastics are less important for those just looking for a good level of overall fitness. Hope that helps!
I know my weakest of those movements is going to be strict press and probably pendalay row. Deadlift is much less than my back squat but it’s not small. My bests are definitely back squat and bench press. Which could always improve.
Hi Ben, aren't you missing a vertical pulling movement like weighted pull-up? You have horizontal and vertical pushing plus lifting movement, you have horizontal pulling but just missing the vertical one. Am I right? Any reason? Thanks, ciao
Correct, we chose the pendlay row because it is a good test of pulling strength. We decided against the pull-up because that is considered 'relative' strength as in your body weight is taken into account there. Also many CrossFitters wouldn't have access to machines like lat pulldowns.
Strongest are Deadlift (405) and back squat (355); Weakest are Bench (225) and strict press (145); body weight 215 I’ve been doing CrossFit for about 8 months now, and am proficient in all movements except my Olympic lifting and gymnastics. Is this a normal timeline or am I behind the curve?
HI Ben. I am very balanced, all within 60%(Press) to 77% (DL) per the BTWB stats. I am a small athlete at 5'8, 160#. But my relative strength is strong-ish. Any thoughts?
Strengths - strict press and front squat. Weaknesses - deadlift and bench. Strengths = I do competitions for weightlifting and I tend to do relatively well when it is broken down by the weight class and during regular crossfit or WL Class, I tend to lift on the heavier side compared to others, regardless of size. Weaknesses = I struggle to meet prescribed RX weights and with cycling during crossfit WODs with these movements.
My weakness is bench press and shoulder press (recovering from an injury), and strong in deadlift (3 times my bodyweight) and back squat (two times my bodyweight)
I’m 47 and I lift weights regularly but I’m waiting to train cross fit my weight is 193 lbs and my bench for reps is275 for 2 reps and my deadlift is 350 my squat is 285 for a rep of 8 would I be a good CrossFit athlete
Back squat is 335, deadlift is 485, front squat is 305.5, bench is 265, shoulder press is 165. I’d say my strengths are deadlift and back squat and my weakness is strict and bench press.
Female, 125#, 44 yo. Strengths: not any? lol, I guess body weight wise, strict press and bench are probably the highest. Deadlift and back squat definitely weak!
My strengths are definitely strict press (125 lbs) and bench press (170). Women my age generally are weaker at those. My weaknesses are definitely front squat (200 lbs) and back squat (235lbs). These aren't anything special.
If you had to guess, when it comes to these 6 strength tests, what are your top 2 strengths, and 2 weaknesses? Part 3 is LIVE NOW! ua-cam.com/video/RBcShA_Pcd0/v-deo.htmlsi=1d_HH82PCljt6lyJ If you missed video 1 - here it is! ua-cam.com/video/QXN7RIl4U6Q/v-deo.htmlsi=S9153ecvu-wqO8YR
Strengths: deadlift, back squat, front squat. Weaknesses: strict press, bench press, rows. So, how do I incorporate absolute strength building into my CrossFit activities? While our CF programming includes some absolute strength building, specific movements are infrequently addressed. Should I focus on my absolute-strength weaknesses two or three days a week and do CF programming on the other days? (I work out five days a week.)
Strengths: back squat, front squat
Weaknesses: bench & strict press
I'd love to get my back/front squat and deadlift numbers up, but I have two herniated discs to deal with. Always scaling but if I can get out of bed in the morning without pain, that's a win.
Great video, Ben! My strengths: Back squat (300) and deadlift (345). My weaknesses: Bench press (210) and strict press (130). Age 57, body weight 180. Looking forward to Part 3!
Strengths: DL (402) and back squat (315)
Weaknesses: strict press (135) and bench press (180)
Bodyweight 155
Okay... will age factor into where you are percentage of strength...or will it just be based off of sex and weight 🤔
Awesome stuff!
Strengths: Bench & Strict Press
Weakness: Deadlift (365 🤦♂️) & back squat (325 😖)
Great video. Thank you! Strengths: back squat, dead lifts & front squats Weaknesses: strict press, rows & bench.
y las pull ups? seria remplazadas por el remo? muy buen video!!!
Amazing 👏🏼👏🏼👏🏼👏🏼 you made sport very clear and organised to me ! I was look at it as group of movements that’s not really related to each other but only related to the body parts but now I got a whole complete different thinking about it , this is the most organised and cohesive content about sport on UA-cam ,, thanks a lot 🙏🏼👏🏼👏🏼
Glad it was helpful! ❤
Thank you for the content, absolute strength is rarely talked about and, dare I say, even kind of "mocked" in some boxes environment... Kudos to you!
Would love to have a calculator to create the graph based on some 1RM, for instance, but I would say, for me, my main weaknesses are the pushing motions (both horizontal and vertical); strong, or decent, lifts would be the deadlift and the row (have to recheck the penlay :D )
My strengths are bench and strict press. My weakness is squats. I think this is because when I was a teenager, we never did leg days. Amazing to me how the upper body stayed strong even with a couple decades without any lifting.
Thank you so much Ben I am so exited to start my training program again. I was a bit lost what why when if at all...
But now I'm absolutely sure ... love it ❤
Tomorow I start .
THANK YOU FROM THE Bottom OF MY HEART
Great video, thank you Ben. Explains why I am where I am. My strengths; Dead lifts, Back squat and Front squat
2 biggest strengths
Deadlift 405, bench press 250
Weakness strict press 155, front squat 235
I think my core and glutes are too weak. Working on getting both stronger.
Very helpful video. I would not have guessed pendlay row was one of the testable strength. Knowing what the percentiles are, so that we can make our own spider graphs will be very informative. Guessing that best movement on this list is pendlay row and two worst movements are bench press and front squat. We shall see . . . . . :)
Strengths: back squat and deadlift
Weakness: pendlay row and strict press (injured shoulders)
Loved this strength data analysis using the spider chart . Should we use the same strategy to plan/prioritize accessory exercises?
Great informations thanks !
A few extra questions:
How to set your goal of % depending on your level (or even height, weight) ?
Can you still work on gym and power/relative strength at the same time ? How to set the % of focus on that as well (for instance 15% of training focused on gym) ?
How fast will you loose your absolute strength when not practiced ? Or even the others gym, relative power ?
Good video thank you. How long is off season
Great video, strengths are strict press and bench press. Weakness would be deadlifts and pendalay row- easy answer to why, I hate them and don’t do them ( will maybe start😉)
I’m 130# female.
Backsquat 200 1 rm
Deadlift 230 1 rm
Front squat 160 x 3 rm
Bench 120 1 rm
Strict press 75 1 rm
Pendlay row ???
Vertical push and horizontal push need work. 😅
Thanks for the video. I figure my weaknesses are bench and press. Press is 95, bench is 155, back squat 235, dead lift 275. 43-year-old 135 pound female. I’m looking forward to the videos on how to improve.
It's out now! Go check it out - ua-cam.com/video/RBcShA_Pcd0/v-deo.html Hope it helps!
Im 32 years old. Male. Squat 440lbs. Bench 275lbs. Deadlift 490lbs. Strict Press 200lbs. Body Weight 190lbs
Strongest (back squat, 285, deadlift 352), Weakest (Bench 195, Strict press 130), Body weight 160
Great Video! Waiting the next one
Hi Ben! I really enjoyed your video. I find the concept you present quite interesting, as it not only helps to develop absolute strength, but also to understand oneself and identify one's capabilities, and how your body responds to the usual CrossFit exercises and workouts.
However, I have a major doubt.
According to your video and the hypothetical example you provided, you used a reference point, as I understood it, for the case of a man with a maximum strength of 225 pounds. Nevertheless, it's important to consider that each exercise for absolute strength that you propose involves body parts where the muscles primarily involved may be much smaller by nature compared to others. For example, no matter how much strength I have in my shoulders, correct me if I'm wrong, my shoulder strength will never match the strength of my quadriceps, which are used in a back or front squat. Therefore, if I want to identify and graph my situation, how can I use the same reference value for all those exercises?
Shouldn't there be another formula that, based on your weight, age, sex, and other factors, gives you a reference point or value for each exercise?
In my case, for example, I can lift more than 225 pounds in a back squat or deadlift, but I couldn't even dream of lifting 225 pounds in a strict press. Shouldn't there be a "threshold" (to call it something) for each muscle or exercise you mention, so that when measuring yourself, you can know if you really need to enhance your absolute strength in that muscle?
That's the concern I have.
In my case, at 43 years old and approximately 178 lb of weight. My deadlift is 392 lb, bench press is 231 lb, back squat is 326 lb, front squat is 253 lb, strict press 143 lb, and I haven't measured my Pendlay Row, but it should be between 110 and 121 lb.
Definitely, my weakness lies in these last two.
Thank you very much for these well-prepared videos that contribute so much. Congratulations as always, a big thumbs up for you and your team!
I ve been told that I only need metcon 😅 but I kept wondering if it is best for me. Thanks Ben for your informative videos! I feel validated in insisting I need to get stronger in all of these areas but especially my upper body (both pressing and pulling).
Metcons are for conditioning - not pure strength work, you're correct! Common misconception. Stay tuned for part 3 coming today.
How should someone train if you are just looking for overall fitness? Considering the pyramid? Absolute strength is the biggest peace and maybe the most important peace for overall health? It seems to me its the other way around on most of the gyms ive been to. Strength is sometimes treated like necessary evil...everybody is saving for the metcon. Great content thank Regards from Sweden
I agree that building strength is often overlooked in favor of metcons - or as you say, people sometimes don't go heavy enough on the strength part because they don't want to 'burn themselves out' before the WOD.
Everything in CF is important - but most movements rely on having a decent strength base to begin with. And some things like advanced gymnastics are less important for those just looking for a good level of overall fitness. Hope that helps!
I know my weakest of those movements is going to be strict press and probably pendalay row. Deadlift is much less than my back squat but it’s not small. My bests are definitely back squat and bench press. Which could always improve.
What is a strong weight in deadlift, bench press, squat, press, for a top master 55 ?
Great Video
I’m 62. Strong in dead and front squat - weak in bench and P row. Why, I have competed in WL so that helped in my strengths
Strengths: Pendlay Row & deadlifts Weaknesses: Bench press & Strict shoulder press
Thanks ! Can't wait for the last part :)
Hi Ben, aren't you missing a vertical pulling movement like weighted pull-up? You have horizontal and vertical pushing plus lifting movement, you have horizontal pulling but just missing the vertical one. Am I right? Any reason? Thanks, ciao
Correct, we chose the pendlay row because it is a good test of pulling strength. We decided against the pull-up because that is considered 'relative' strength as in your body weight is taken into account there. Also many CrossFitters wouldn't have access to machines like lat pulldowns.
Weaknesses: Bench, strict press (injured shoulders). Strengths: deadlift, Pendlay row (strong back)
Good front squat, great strict press, ok bench, decent back squat and weakish dead
Strongest are Deadlift (405) and back squat (355); Weakest are Bench (225) and strict press (145); body weight 215
I’ve been doing CrossFit for about 8 months now, and am proficient in all movements except my Olympic lifting and gymnastics. Is this a normal timeline or am I behind the curve?
HI Ben. I am very balanced, all within 60%(Press) to 77% (DL) per the BTWB stats. I am a small athlete at 5'8, 160#. But my relative strength is strong-ish. Any thoughts?
strengths: bench & deadlift
weaknesses: front squat, back squat & press
43 y.o. 193lbs
1rp max
Bench 235
DL 365
F squats 175
Strict press 165
Strengths - strict press and front squat.
Weaknesses - deadlift and bench.
Strengths = I do competitions for weightlifting and I tend to do relatively well when it is broken down by the weight class and during regular crossfit or WL Class, I tend to lift on the heavier side compared to others, regardless of size.
Weaknesses = I struggle to meet prescribed RX weights and with cycling during crossfit WODs with these movements.
My weakness is bench press and shoulder press (recovering from an injury), and strong in deadlift (3 times my bodyweight) and back squat (two times my bodyweight)
My front squat and back squat are close so weak back squat. No idea what my pendalay row is...
I would be interested how to approach a possible workout. I guess, training all 6 exercises in one session would be too much. But how then?
I’m 47 and I lift weights regularly but I’m waiting to train cross fit my weight is 193 lbs and my bench for reps is275 for 2 reps and my deadlift is 350 my squat is 285 for a rep of 8 would I be a good CrossFit athlete
Strongest: Bench 240 Back Squat 325
Weakest: Front Squat 185 (rack mobility limited) Deadlift 305.
Also: Strict Press 155. Age: 63 Male, no lifting background except 2 years of CrossFit.
Strengths: Bench/Backsquat Weaknesses: Strict Press/Front Squat
54yo female:
Strengths: DL’s and Back squats
Weaknesses: Bench press & Strict press
Haven’t done Pendlay Row in years
Some upper body strength required then... let's gooo! Stay tuned for part 3 today!
Back squat is 335, deadlift is 485, front squat is 305.5, bench is 265, shoulder press is 165.
I’d say my strengths are deadlift and back squat and my weakness is strict and bench press.
2 strengths: Deadlift, Front squat
2 weaknesses: Strict Press, Bench Press.
My arms are super long… makes upper body pulling and pushing harder. 😢😂
this just makes me depressed. lol thanks. Very informative video
Strengths - Deadlift, Squat
Weakness - Bench, Row
Deadlift and strict press are biggest strengths
Pendry row and front squat are biggest weakness
I would have to say my strengths are probably Bench and maybe the Pendlay Row. Weaknesses are definitely Squats, Deadlifts, and Strict Press.
Strongest backsquat 263 deadlift 341 Frontsquat 235 Weakest bench press 163 strict 111 bodyweight 190 age 60 male (weights in lbs)
My weakness is definitely strict press and I’d say bench. My strongest are deadlift and back squat
How to test those points … Max W 1 rep? Loading weight until failure?
I don’t know what my strict press is but I know that I can strict press 135 for 3sets of 10
Strengths: deadlift, back squat
Weakness: bench press, strict press
I used to think I was not a competitive person. But nothing motivates me like percentile benchmarks!
Strength: deadlift and bench press
Weakness: front squat and strict press
Don't miss part 3 - I can help you tackle your front squat and strict press!
Well that's easy.
Strengths- Deadlift and Bench
Weaknesses - Strict press and Squats
In that order
Strengths
Back squat
Deadlift
(At least ok for my age)
Weakness
Strict press
Bench
My legs are the weakest part of my athletic ability/ I s as m upper body dominate as 125 lb female (old as hell too!)
Strongest: Dead and Bench
Weakest: Pendlay and Strict Press, then Squats
Strongest- Deadlift and Back Squat
Weakest- Bench and Strict Press
Go check out video 3 for how to improve those weak areas - ua-cam.com/video/RBcShA_Pcd0/v-deo.html
Female, 125#, 44 yo. Strengths: not any? lol, I guess body weight wise, strict press and bench are probably the highest. Deadlift and back squat definitely weak!
Strongest back squat and dl.. weakest is overhead press and probably pendlay
Pendlay is common! Watch part 3 coming out today for help!
Male 174lbs body weight
Strongest. Deadlift 425lbs back squat 325lbs
Weakest strict press 155lbs bench 180lbs
Those are my 1 rep max
I’m 34 years old
Weight and Sex I get....but how does Age influence the whole situation?
My strengths are definitely strict press (125 lbs) and bench press (170). Women my age generally are weaker at those. My weaknesses are definitely front squat (200 lbs) and back squat (235lbs). These aren't anything special.