This test can be used as an alternative to the standard pull-up exercise, especially for female athletes when developing strength.
Objective: Evaluate upper-body and core strength endurance.
Equipment: Power rack or adjustable bar standard with a standard weight lifting bar
Procedure: Use a basic power rack or open platform that has an adjustable standard. Set the standard so that when you are flat on your back (supine) with your arms straight and holding the bar, your body does not touch the ground (hanging posi-tion).This will depend on your arm length. Once the bar height is established, position yourself under the bar to begin the test. Use an overhand grip and place the rest of your body in a straight line with your heels touching the ground (figure 2.6a). I ask athletes to visualize that their body is a 2-by-4-inch board so that they maintain a tight posture throughout the movement.
A timer gives you a start command, at which point you have 1 minute to repeatedly pull yourself up so your chest nearly touches the bar (figure 2.6b). We typically see above-average scores of 30 or more repetitions for female players and 45 or more repetitions for males.
A timer gives you a start command, at which point you have 1 minute to repeatedly pull yourself up so your chest nearly touches the bar (figure 2.6b). We typically see above-average scores of 30 or more repetitions for female players and 45 or more repetitions for males.
Figure 2.6 Incline body row.
Evaluation: As mentioned before, limited upper-body strength for female players seems to be the norm, so attention can be spent on a basic strength program, even during competition cycles of the year. Exercises such as various pulling movements—pull-downs, pull-ups, and weighted rows—will improve upper-body strength and increase performance on the incline body row test for both male and female players.
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