Here are some great, and unique, sports around the world that test your strength courtesy of HART Sport. Are there any you would try? Let’s see just how strong you are . . . .

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Many strength and muscle building experts will say, the barbell back squat is much more effective at building size and strength. They argue free weight squats are a more natural movement and require much more stabilization and balance, which increases its effectiveness. However, the Smith machine is much easier to learn, especially for beginners, which many argue is safer. I contend that it depends upon the person’s build. If one has long legs and a shorter torso, they will have a very difficult time performing a squat correctly in order to get optimum stimulation for strength or growth. In this case and in others, they would benefit greatly from performing smith machine squats. But what does science have to say? Which is better for gaining strength?

Researchers from the University of Saskatchewan in Canada compared the free weight squat to the Smith machine using electromyography (EMG). The purpose of their study was to determine which exercise was better at stimulating the prime movers and stabilizers of the legs (e.g., tibialis anterior, gastrocnemius, vastus medialis, vastus lateralis and biceps femoris) and trunk (e.g., lumbar erector spinae and rectus abdominus). Six healthy participants performed 1 set of 8 repetitions using a weight they could lift 8 times, i.e., 8 rep maximum.

Contrary to our hypotheses, muscles of the legs (specifically the vastus medialis and biceps femoris) displayed greater EMG activity during the free weight squat compared to the Smith machine squat, whereas there were no differences between exercises for EMG activity of trunk stabilizers.

Researchers conclude that the free weight squat may be superior to the Smith machine squat for training the major muscle groups of the legs and possibly would result in greater strength development and hypertrophy of these muscle groups with long-term training.
Journal of Strength and Conditioning Research, 23(9), 2588-2591.

Men?s Fitness.com put together a strength test using your one rep max for the deadlift exercise.

HOW IT’S DONE
Stand with your feet about hip-width apart, your toes facing straight ahead. Squat down and grab the bar with an outside-shoulder-width, palms-down grip [1]. Keep your lower back in its natural arch, and drive your heels into the fl oor and push your hips forward, lifting the bar as you rise until it’s in front of your thighs [2]. Reverse the motion and return the bar to the fl oor. That’s one rep.

THE TEST
Estimate your deadlift one-rep max?the most weight you can lift for one rep?and compare it to the calculations below.

Your 1RM (one-rep max) is…
? Less than your body weight = Damn, you’re weak
? 1.25 x your body weight = You’re average
? 1.5 x body weight = You’re pretty strong
? 2 x body weight = You’re a beast!

A 200-pound guy who can deadlift 300 pounds for one rep is pretty strong. If your number falls in the weak or average categories, see below for tips on how to bring it up.

Click here to see MF.com?s guide to deadlifting more weight.