The squat
This is a plain-English guide. The official IPF Technical Rules are the final word.
The squat tests your leg and lower-body strength. You carry the bar across your upper back, squat down, then stand back up.
How to do it
- Face the front. Rest the bar across your shoulders, at or above your rear shoulder muscles. Your hands, thumbs and fingers all stay on the bar.
- Lift the bar out of the rack and step back. The spotters can help you take it out.
- Stand up straight and still, with your knees locked. Wait for the chief referee. If you are not ready after five seconds, you will be told to rack the bar.
- When the referee lowers their arm and says "Squat", bend your knees and sit down. Your hips must drop lower than the top of your knees. Only one downward movement is allowed.
- Stand back up straight, with your knees locked. Do not bounce at the bottom or let the bar move down again.
- Stand still. When the referee says "Rack", put the bar back. The spotters can help.
Between two and five spotters are on the platform for every squat. Do not walk forward out of the rack after your lift.
Why a squat fails
- not following the "Squat" or "Rack" signal
- bouncing at the bottom, or any downward movement as you stand
- not standing straight with locked knees at the start or finish
- moving your feet (rocking heel to toe is fine)
- not going deep enough, your hips must drop below the top of your knees
- a spotter touching you or the bar in a way that helps, between the signals
- resting your elbows or upper arms on your legs for support
- dropping the bar after the lift