1RM: Back Squat

1RM: Back Squat Protocol

Purpose

To measure estimated maximal strength based off of sub maximal effort.

Equipment

Standard 45lbs barbell with adjustable weight.

Procedure

Use appropriate warm up methods to activate agonist, antagonist, and synergist muscle groups prior to testing sub-maximal and maximal lifts. It should take minimally 5 testing sets to reach an appropriate relative intensities at under 35 total repetitions. At any point of failure, be sure to to confidently re-rack the barbell for the participant.

Begin with a barbell resting on the upper trapezius, behind the participant’s neck. Cue him or her to take in a deep breath at the top, begin to lower the body in squat by flexing at the knee and hip joints, pushing the gluteals out, and keeping weight on the heels, in one fluid motion. The bottom of the squat is reached when the upper legs are parallel to the ground, and the lower leg and spine are parallel. On the up phase, concentrically contract the gluteals to raise the body while breathing out.