Fitness
By
JulieMerlot
Kickstarting Healthy Lifestyles
Golden Four
Strength Test Protocol
The Golden Four is a standardized strength test battery used by organizations such as the Swedish Ski Federation to assess upper-body and core strength in athletes.
The test consists of four bodyweight exercises, performed in a fixed order, with rest allowed between each exercise.
Test Order
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Pull-Ups (Chins)
-
Bar Dips
-
Back Extension Bench (“Brutal Bench”)
-
Straight Leg Raises
Each exercise is performed for maximum repetitions with correct technique.
Strength Performance Benchmarks
Senior Sprint Skiers
Men
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Pull-Ups (Chins): 15
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Bar Dips: 25
-
Back Extension Bench: 25
-
Straight Leg Raises: 10
Total Golden Four score: 75 reps
Women
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Pull-Ups (Chins): 10
-
Bar Dips: 15
-
Back Extension Bench: 20
-
Straight Leg Raises: 7
Total Golden Four score: 52 reps
Interpretation
The Golden Four score is calculated by adding the total number of repetitions completed across all four exercises.
The values above represent one recommended strength performance profile for senior-level sprint skiers. Benchmarks may vary depending on sport, training level, and governing body guidelines.