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The squat assessment is for estimating one-rep maximums as well as training intensity.  It is an advanced assessment and not suitable for all individuals. If your goals are strength specific then this is an assessment that you’ll want to include. When performing this assessment it is essential that you adhere to strict form.

To perform the squat assessment you’ll need a friend or a way to record yourself. It is best to perform this assessment in a power rack or squat rack with safety supports.

  • Begin by entering a power rack or squat rack and positioning the bar on your upper traps.
  • Standing with your feet shoulder-width apart, toes pointed forward, knees in line with your toes and lower back in a neutral position.
  • Start by warming up with a light weight that can be performed for 8-10 reps.
  • Rest for 60 seconds.
  • Add 30-40 pounds to the bar and perform 3-5 reps.
  • Rest for 120 seconds.
  • Repeat steps 3 and 4 until reaching failure between 3-5 reps.
  • Record your results.

Once you have completed the squat assessment and you have your findings refer to a one-rep max estimation to calculate your one-rep max.