06/05/2025
GRIT MID YEAR MEET: SQUAT CHECKLIST
Here’s the full checklist to make your squats count:
✅️1. Wait for the “Squat” Command
Once you unrack the bar, stand completely still with knees locked. Only then will you get the “Squat” command. Moving too soon = automatic no lift.
✅️2. Walkout or Stand Still (Monolift)
Walkout: Step back, get balanced, then hold still.
Monolift: You can choose to walk back or stand still while the hooks swing away—but either way, you must be motionless before you start.
No fidgeting, adjusting, or shifting once you're set.
✅️3. Hit Legal Depth
Your hip crease must drop below the top of the knee. Parallel isn’t enough. Train to depth and don’t guess—judges won’t give freebies.
✅️4. Control the Ascent – No Rebounds
Once you start coming up, the bar can’t dip again. No double bounce, re-dipping, or any downward movement = red lights.
✅️5. Keep Your Feet Planted
Feet must stay flat and in place. No stepping, no toe lifts, no shuffles during the lift.
✅️6. Lock Your Knees – Start AND Finish
You must show locked knees at both the start and end of the lift. Soft lockouts don’t cut it.
✅️7. Wait for the “Rack” Command
When you finish the lift, stand still again. Wait for the judge’s “Rack” call before putting it back. Jumping the gun can ruin a good lift.
✅️8. Wear Legal Gear
Most feds require:
Singlet
T-shirt under singlet
Belt (max 13mm/10cm)
Knee sleeves or wraps
Squat shoes optional
✅️9. Spotters = Emergency Only
They’re there to save you—not help your lift. If they touch the bar or you during a clean lift, it’s a no lift (unless it’s a clear safety issue).
Save this. Tag a lifter. Don’t bomb on squats.
