Spinal Flow's

SWR Test

(Strength to Weight Ratio) Test

Determine what percent of a man you are. And if you're a woman...


...same.

Test your might

thin

Warning

Are you ready to take this test? Probably NOT, at least not all of it.

If I were writing this in the 1970s when most people were more fit and less fat, I’d say go for it. However, with widespread processed foods, video games, and “stripmall yoga” masquerading as exercise, people have gotten soft. Bootcamps? Pfft. And gyms? Yeah, the few of us grunting in the freeweight area knew what we were doing, but we would talk at length at how the rest of you were obviosly wasting time. Today even skinny people are soft, a “dad bod” is something to be proud of, and fat people? “Body positive” or not, well, if you take the test, you’ll see. It’s those who think they are fit and aren’t, that inspired the the SWR Test.

As such if you are really out of shape and you go as hard as you can, are likely to strain something? Yes. 

With that said if you think you’re in at least modest shape, you’ve read the descriptions and watched the demos, feel free to try, though maybe ease into it and not going for 100% the first time. You get as many tries as you want to better your score later. Just don’t come crying to me if you get hurt. While the tests are largely playground exercises, “this is for information purposes only,” and I absolve myself from any and all responsibility with regards to what you do to yourself in your own home.

The Test

Three parts, 60 seconds each

Part 1: LUNGES in 60 seconds (one of two ways), count em.  

Almost everyone new to Spinal Flow should test first with L2-Lunges, which can yield as many as 40-45 reps in the allowed 60 seconds. I would suggest not attempting L3 until you have proven you can max out L2. L3-Lunges are 3-4 times more difficult, but much faster, topping out at 100-110 reps per minute in my experience.

L2 or "regular" lunges

L3 or "jump" lunges

Rules and comments: Alternate legs and your knee must touch the floor (I suggest quickly but softly) every time to count. Record your number so you can reflect back on it later, happy with your progress. For L2, I'm stepping forward, but stepping back is okay too. In L3 it's best to stay more centered. If you look at the video and think, "I can't even do L2," score yourself a zero, but the good news is that in Spinal Flow Yoga's F5 sequence there is an L1-Lunge that's as easy as you want to make it, from which you can work up to L2 and thus get on the board. Then if things go great, L3. My mother, who's 71 years old tests at 49 L3-Lunges the last time I asked. She's "elderly" so if you can't do this test, it's not the test, it's you.

I always do them with a timer counting down in front of me. I set it for 1 minute 10 seconds, giving me ten seconds to get ready and as soon as it hits 60 seconds, I go for it. Resting and pausing is fine, but the clock still counts and only the reps inside 60 seconds count.

Part 2: PUSHUPS in 60 seconds "man style" FULL range, count em. 

If you can't, do full "man style" pushups, score yourself a zero. Again, don't feel too bad, many adults can't do them. F5 has L1 and L2 (beginner and intermediate) here to fix that. Unfortunately, L2-Pushups don't cleanly progress into L3 quite the way lunges do so only L3 is included for the test.

Rules and comments: Your chest must touch the floor at the bottom, you must fully straighten your elbows at the top, and you must keep your core and hips locked straight, no partial reps or "upward dogging." By going all the way up and all the way down, these are more strict than playground or military pushups, and so you'll get more out of them.

As above, I always do them with a timer counting down in front of me. I set it for 1 minute 10 seconds, giving me ten seconds to get ready and as soon as it hits 60 seconds, I go. Resting and pausing is fine, but the clock still counts and only the reps inside 60 seconds count.

Part 3: PULLUPS in 60 seconds, count em.    

If you can't do any, score yourself a zero. If you get a zero, again don't feel too bad. I suspect few adults, these days can do many if any. Do F5 religiously (well every day, not just Sunday's lol, and I bet you'll do a lot in time. If you have been at F5 for a year and you still can't do any L3 Pushups or Pullups, you have my permission to feel bad, but keep trying anyway.

Rules and comments: Technique wise these are regular school yard or military pullups, the only catch is you have only 60 seconds to finish as many as you can, so you can't hang and rest for very long. To score you must pull your chin over the bar and lower yourself at least 90% of full range of motion.

As above, I prefer to do them with a timer counting down in front of me. I set it for 1 minute 10 seconds, giving me ten seconds to get ready and as soon as it hits 60 seconds, I go. Resting and pausing is fine, but the clock still counts and only the reps inside 60 seconds count.