Squat 315 lbs / 142 kg
20 weeks · 3 milestones
Build strength to three plates on the barbell squat.
Milestone map
Milestone map
3 milestones
Execute a back squat of 225 lbs (102 kg — two 45lb plates per side) to full depth, documented with a video. The 225 lb squat is the conventional 'two plates per side' milestone — a widely recognised strength standard that separates beginner from intermediate squatters. At 225 lbs, the squat begins to require deliberate technique rather than just effort: the descent angle, knee tracking, hip crease below parallel, and bar position all matter in a way that lighter loads tolerate. The video must show full depth (hip crease visibly below the top of the knee), a neutral spine throughout, and the bar re-racked after the lift. Partial squats and high-bar squats that only reach parallel do not pass. The squat uses a standard barbell back squat — high-bar or low-bar both accepted.
Proof required
Submit: a video of a 225 lb (102 kg) back squat to full depth, filmed from the side at approximately hip height. The video must show the full descent (hip crease below the knee), the ascent, and the bar re-racked. Include a note with the exact loaded weight.
What gets checked
- Full depth is visible from the side — the video must show the hip crease dipping below the top of the knee at the bottom position; high squats (hip crease above or level with the knee) do not pass; a side-angle camera at hip height captures depth accurately; a front-on or above-eye-level angle often fails to show depth clearly
- Weight is verifiable — the plates on the bar must be countable in the video; 225 lbs is typically loaded as two 45lb plates per side on a 45lb bar (45 + 90 + 90 = 225); if the plate configuration is unusual (e.g. metric loading), a note confirming the exact weight is required
- Spine is neutral throughout the descent — excessive forward lean or rounding of the upper back at the bottom indicates a mobility or technique limitation that becomes more problematic at higher loads; the lift should show a controlled descent with the chest up and spine neutral
Resources
Enroll free to unlock learning resources →Mastery
Starting Strength — Squat Depth Diagnosis
Free — use the Starting Strength depth-diagnosis articles to assess the proof video and identify any position issues before proceeding to 275 lbs
Unlocks after completing Foundation + Depth