High5 Strength Test _verified_ May 2026

Sit against the wall, feet held down, and throw for distance. The number on the tape measure is your real-world power output.

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. high5 strength test

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. Sit against the wall, feet held down, and throw for distance

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. Whether you are a coach screening high school

In the world of fitness, we often obsess over one-rep maxes (1RM) on the bench press or squat. But what if you could measure your functional, full-body explosive strength with nothing more than a wall and a tape measure? Enter the High5 Strength Test (also known as the Seated Medicine Ball Throw or Chest Pass ).

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.