This “Fitness Challenge Series” is a compilation of “challenges” that I have either tried or have seen others try as fun ways to test current levels of fitness. It is NOT intended for use on a large scale with a team of athletes. Additionally I am NOT telling you that you NEED to try these. Some of these challenges will be easy and some will be quite difficult, but almost all will require some level of prior training (meaning if you don’t train frequently now and/or have never trained you should not attempt these challenges “just to try” or “just for fun” as they may lead to serious injury). However, if you are well-trained and want a fun way to test your current fitness and/or want to throw something new in to spice up your training, this series may be worthwhile for you to read.

With all that out of the way, let’s get into this challenge: The BW Single-Arm Trap Bar Deadlift 10-second Hold. This is a fun one that I made up as a way to challenge my ability to create tension throughout my whole body. Put AT LEAST your body weight on a trap bar. Pick it up on one side (essentially in a “Suitcase Carry” position) and hold for 10 seconds. Drop it and repeat on the other side. I would argue that if you can complete this challenge on both sides that you have a good ability to “brace” and create tension throughout the entire body (meaning you are probably quite strong bilaterally).