Squat 2× Your Bodyweight

Proof required

Submit a video of a successful back squat (high bar or low bar) at 1.5× your current bodyweight, to full depth. The video must show the side profile of the lifter from head to mid-shin throughout the lift. Include the bar weight and your current bodyweight in the submission text.

What gets checked

• Hip crease visibly at or below the top of the knee at the bottom of the lift — the video must be from a side angle that allows this assessment
• Bar weight equivalent to ≥ 1.5× bodyweight confirmed by the stated bar load in the submission
• Lift completed without a spotter providing upward force — safety spotters in position are acceptable; a spotted lift where the spotter assists the ascent is not

Common mistakes

• Squatting to parallel rather than full depth — parallel (hip crease level with top of knee) does not meet the full-depth standard; the hip crease must be below the knee, not level with it
• Counting a 'good morning' squat as a squat — a good morning occurs when the hips rise faster than the shoulders out of the hole, turning the movement into a hip hinge; this often appears as the lifter leaning forward sharply in the ascent
• Recording only from a front-facing or oblique angle — depth cannot be assessed from a front-on video; the camera must be at hip height on the lifter's side

Resources

What a verifier looks for

• Camera angle is critical: depth can only be assessed from a side-profile view at approximately hip height; reject any proof submitted as a front-facing video and ask for a re-recording from the side
• Depth standard: the hip crease — the crease where the hip meets the thigh — must be visibly below the top of the kneecap at the bottom of the lift; parallel (level) does not meet the standard
• Bar load confirmation: the stated bodyweight × 1.5 multiplier must be plausible given the visible plates on the bar; if a 70kg athlete claims 105kg, the bar should show approximately 22.5kg per side plus the 20kg bar
• Spotter check: spotters in the rack are acceptable; a rep where the spotter's hands are visibly supporting or assisting the ascent is not an unassisted lift

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Proof required

Submit a video of a successful back squat at 1.75× your current bodyweight to full depth. Same camera and depth requirements as M1: side profile at hip height, hip crease below the knee, lift completed without spotter assistance. Include the bar weight and bodyweight in the submission text.

What gets checked

• Hip crease visibly below the top of the knee at the bottom of the lift — same standard as M1, confirmed from a side-profile video
• Bar weight equivalent to ≥ 1.75× bodyweight as stated in the submission
• No significant forward lean breakdown — the bar path should remain over the mid-foot and the torso angle should not increase dramatically from the hole position to lockout

Common mistakes

• Attempting 1.75× on insufficient total training volume — the jump from 1.5× to 1.75× typically requires a dedicated 8–12 week intermediate programme; adding weight without adding structured volume stalls progress
• Depth regressing under heavier load — depth is the first thing to reduce under a new max attempt; the lifter must practise the full range under submaximal loads consistently before attempting M2
• Neglecting posterior chain accessory work — Romanian deadlifts, good mornings, and glute bridges address the hip hinge strength that limits squat depth under load

Resources

What a verifier looks for

• Same video standards as M1: side-profile at hip height, hip crease visibly below the top of the knee at the bottom of the lift
• At 1.75× the load is significant enough that forward lean becomes visible — check that the bar path stays over the mid-foot and the torso angle is consistent from hole to lockout
• Bar load verification: a 75kg lifter claiming 1.75× should show approximately 131kg on the bar — about 55.5kg per side plus the 20kg bar
• If the depth standard appears borderline at this milestone, ask for a second video from a lower camera angle that more clearly shows the hip-to-knee relationship

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Proof required

Submit a video of a successful back squat at 2× your current bodyweight to full depth. Requirements: (1) side-profile video from hip height showing the full lift, (2) hip crease visibly below the top of the knee, (3) the lift completed without spotter assistance, (4) bar weight and current bodyweight stated in the submission. For lifters who have also competed, a competition result (powerlifting federation white-light attempt at ≥ 2× bodyweight) is an acceptable alternative to a training video.

What gets checked

• Hip crease visibly at or below the top of the knee at the bottom of the lift — full depth, same standard as M1 and M2
• Bar weight ≥ 2× stated bodyweight, with the bar load visually consistent with the stated weight in the video
• Lift completed to lockout with the lifter fully upright — the attempt must be a complete rep, not a depth-achieved but incomplete ascent

Common mistakes

• Attempting 2× before consistently squatting 1.9× for multiple reps — a single-rep max at 2× is achievable only if 1.9× is solid; attempts on insufficient intermediate strength lead to depth compromise or failed lifts
• Compromising depth to achieve the weight — the outcome requires 2× AND full depth simultaneously; 2× to parallel does not satisfy the standard
• Not filming from the required angle — submitting a poor-angle video that cannot be assessed and having the milestone rejected wastes a training cycle; arrange the camera correctly before the max attempt

Resources

What a verifier looks for

• Camera angle is non-negotiable at this load: side-profile at approximately hip height, showing the full lift from setup to lockout — a front-facing or overhead video cannot confirm depth and must be rejected
• Depth standard: hip crease at or below the top of the kneecap — the standard does not change at 2×; a borderline depth at this weight is more likely to be partial than full-depth
• Bar load check: the plates visible on the bar should be consistent with the stated weight; a 90kg lifter claiming 180kg should show two 20kg plates + two 20kg plates + the 20kg bar per side (approximately)
• Competition alternative: a USAPL, IPF, or equivalent federation white-light squat at ≥ 2× bodyweight in an official meet is the strongest possible proof and fully satisfies this milestone

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