LOWER BODY STRENGTH

BACK SQUAT

Objective

Evaluate lower body relative strength level of player.

Setup

Equipment:

• Squat rack (recommended) or open barbell holder

• Barbell with appropriate weight plates

• Shoes with good ankle support (optional, but recommended)

Movement

General Instructions:

1. Initiate a warm up set with a weight that allows for a relatively easy 10 repetitions.

2. Rest for 2 minute.

3. Add 5 - 10% of previous weight in case of upper body exerciser or add 10 - 20% of previous weight in case of lower body exercise. Initiate a second warm up set with a new weight that should allow for a relatively easy 6 repetitions. 

4. Rest for 4 minutes.

5. Add 2.5 - 5% of previous weight in case of upper body exercise, or 5 - 10% in case of previous weight lower body exercise. Attempt a set of 6 reps with new weight.

6. If previous attempt was successful, go back to step 4. Repeat until you find a weight where you can only get 5 reps; this is your new 5RM.

Back Squat

1. Stand with your feet a little wider than shoulder-width apart. You can experiment slightly to find what feels most comfortable and stable for you. Turn your toes out slightly, between 5 and 10 degrees.

2. Take a big breath, fill your belly with air, and engage your core. Lift the barbell off the rack and step backward a short distance to establish your stance.

3. Keeping your chest up and gaze focused on a spot in front of you, squat down by bending your knees and hips at the same time. Imagine yourself sitting back as if into a chair.

4. Lower yourself until your thighs are parallel to the ground, or slightly below if your flexibility allows. A good cue is to make sure your hips sink lower than your knees.

5. Push through your heels and drive your feet into the floor to return to the starting position. Exhale as you ascend.

Scoring

Record the 5RM for your Back Squat

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