The Squat: Breaking Down USAPL Guidelines

Today I’m going to be breaking down the squat rules given by USA Powerlifting, one of the many powerlifting federations that a lifter can compete under. Even if you aren’t planning on competing ever, it’s still important to practice the technique that would constitute a legal lift. In my opinion, that’s what makes you a powerlifter. Here is their lifter’s handbook if you are interested in reading more.

Keep in mind, I am not, and will never consider myself to be, a coach. This article is meant to break down the formal and sometimes confusing language provided by the federation’s guidelines, not training or technique tips.

With that, I’m going to break down the six technique points provided on page fourteen of the USAPL lifter’s handbook.

• “The lifter shall face the front of the platform. The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar (a ‘thumbs around’ grip is not required). The hands may be positioned anywhere on the bar inside and or in contact with the inner collars.”

This point tells you that you have to squat in the direction of the head judge, the bar has to sit on your shoulders in whatever position is comfortable and you must hold on to the bar. This point is pretty flexible. As long as the bar is sitting on your back and you are gripping the bar, you are following this point

• “After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racks by the spotters/loaders) the lifter must move backwards to establish the starting position. When the lifter is motionless and erect (slight deviation is allowable) with knees locked the chief referee will give the signal to begin the lift. The signal shall consist of a downward movement of the arm and the audible command ‘squat.’ Before receiving the signal to squat the lifter may make any position adjustments within the rules, without penalty. For reasons of safety the lifter will be requested to ‘replace’ the bar, together with a backward movement of the arm, if after a period of five seconds they are not in the correct position to begin the lift. The chief referee will then convey the reason why the signal was not given.”

This point describes the first command used during a squat when competing. You are allowed to have spotters help you lift the bar off the rack. Then, you must stand still with your knees straight until the judge gives the first command.

• “Upon receiving the chief referee’s signal the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees. Only one descent attempt is allowed. The attempt is deemed to have commenced when the lifters knees have unlocked.”

This point describes the actual squat movement. The most difficult part of this is the language referring to how deep you must squat, or hitting depth. They are telling you your squat must break parallel. The lift is over when you stand back up and your knees are locked.

• “The lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of the squat attempt or any downward movement is not permitted. When the lifter is motionless (in the apparent final position) the chief referee will give the signal to rack the bar.”

After squatting and hitting depth, your end position should be you standing up straight and your knees cannot be bent. Double bouncing or downward movement refers to if you were to squat back down after hitting depth. Once you start your ascent, you cannot go down and back up.

• “The signal to rack the bar will consist of a backward motion of the arm and the audible command ‘rack.’ The lifter must then return the bar to the racks. Foot movement after the rack signal will not be cause for failure. For reasons of safety the lifter may request the aid of the spotters/loaders in returning the bar to, and replacing it in, the racks. The lifter must stay with the bar during this process.”

This point explains the second squat signal, which will tell you to rerack the bar. Before this signal, you must stay motionless in your ending upright position. Spotters can also help you rerack the bar.

• “Not more than five and not less than two spotters/loaders shall be on the platform at any time. The referees may decide to the number of spotters/loaders required on the platform at any time (2, 3, 4, or 5).”

For a competition, you can only have two to five spotters on the platform.

A squat is more than just a downward motion. It’s about starting strong, squatting to the correct depth, and ending in control. If you keep these points in mind while you are training, you’ll potentially have better outcomes while competing or max testing.

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