The 5 rep max (RM) 3 Point Row Assessment is meant to check in on your horizontal pulling strength. You will need some weight (either dumbbells or kettlebells) and a sturdy surface to place your non-working arm on.
You will stand with your feet under you about shoulder width apart and then hinge from the waist attempting to bring your trunk parallel to the floor, your feet on the floor and one hand down on the box, bench, or other sturdy surface as your 3- point position.
From here, with the other arm, you will perform a row lifting the weight from the ground to near the side of your rib cage. Return to the starting position and complete a total of 5 reps. Keep increasing in weight until you are unable to do more than 5 reps.
We would suggest using this protocol: Estimate what you think your 1 repetition max would be. Take 40 percent of that weight and complete 10 reps as a warm-up. Add 10-20 percent to that weight and attempt 5 reps. After that keep adding 10-20 percent until you find a weight that you are successful with for only 5 reps. Attempt to find your 5 RM in less than 5 attempts to limit fatigue confounding your true results. Rest then repeat on the other side.
Prehab Goals & Normative Values: Your weight side to side should be within 90% of each other
Take the assessment, write down your score, and track your progress throughout the program.