Pumped Hydro Energy Storage (PHS) provides over 90% of the global long-duration energy storage capacity, yet many regions lack the steep terrain required for conventional high-head PHS. Low-head pumped hydro energy storage (LH PHS) systems address this gap in flat topographic regions but requires efficient pump-turbine technology for operation at variable low heads. This study investigates the use of a variable-speed contra-rotating pump-turbine (CR RPT) for LH PHS applications, presenting experimental results from a model-scale test rig stablished at Technische Universität Braunschweig. This test rig uses two open water surface tanks to provide head, unlike conventional hydraulic test rigs that use pumps. The CR RPT achieved hydraulic efficiencies over 80% for a wide range of operating conditions, peaking at 86.1% and 88.4% for pump and turbine modes, respectively. Additionally, dimensionless analysis revealed that the CR-RPT occupies a unique place in the market and that it achieves the largest power density among comparable hydraulic machines, facilitating greater power output and thus streamlining mechanical and civil engineering requirements for LH PHS.