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.
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.
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. high5 strength test
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).
The test measures by assessing how far an individual can throw a medicine ball while seated on the floor with their back against a wall. Hold the medicine ball with both hands, using
| 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) |
Whether you are a coach screening high school athletes or a fighter checking camp progress, the High5 test offers a 5-second snapshot of your functional explosiveness. Despite its name, the High5 test has nothing
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.
