This assessment will be checking your carrying capacity and core integrity in overhead, frontrack, and suitcase positions.
To perform this start by picking a kettlebell that you can do a bottom-up hold on both sides.
Once your weight has been selected you will start doing a walking loop with a right handed overhead carry. Note - this portion is not completed in a bottoms up position.
Once you start to compensate in this position either by the elbow bending or core lateral flexing, drop the weight down into a front rack position and keep walking. Once you compensate or lose integrity in the front rack position by the elbow dropping or core laterally flexing, bring the weight down into a suitcase position and keep walking. When your grip fatigues or your core starts to compensate in the suitcase position is when the assessment will be over.
Rest 1-2 minutes and then repeat on the other side. Your score is the time you were able to complete the carry marathon. You will compare this side to side but also take note of any difference you noticed side to side in similar carrying positions.
Prehab Goals & Normative Values:
Your time side to side should be within 90% of each other
Take the assessment, write down your score, and track your progress throughout the program.