Weight Room Equipment | Bigger Faster Stronger

During our clinics and certifications, we use a simple test to help athletes and coaches determine the proper depth. The marble test. If an athlete were to place a marble on the middle of the top of the thighs during their deepest squat position, which way would the marble roll? If the marble would roll towards the knees, the athlete is not squatting low enough. If the marble would stay stationary or roll towards the lifter's hips, the depth is good. Using this standard you'll find is that the bottom of the thighs are below parallel at the bottom of the squat.
The BFS True Squat App for iPhones, and soon Android, duplicates what happens during the marble test. It's even more accurate to use the True Squat because it's 100 percent objective.

1. Launch the app, then press "Begin". 2. Select the number of reps and the angle. 0 being a true parralel squat. 3. When the device reaches the degree set the lifter is notified with a bell and vibration. 4. Teaching aids are included under the home screen menu button and include a comprehensive technique video.

To use the device for the squat the athlete turns on the app on their smart phone, places the device in the case, and then secures the elastic strap around the largest part of one thigh. Then they squat. When the athlete reaches a position where their legs are parallel to the floor, the device will beep and light up – if the squat is too high, they will not hear a beep or see a light. As such, the True Squat provides the coach and athlete instant feedback about the performance of the exercise – if an athlete squats high, True Squat will let them know.

In the BFS system we prefer three spotters. It’s best to squat inside a power rack, with safety pins adjusted to the proper height. Because relatively heavy weights can be used in the squat, it’s essential that proper spotting be used. Although it’s possible to squat safely with one spotter (standing behind the lifter), it's better to have three spotters (two at the side and one behind). Besides ensuring the safety of the athlete performing the lift, the side spotters can judge spotting depth and technique and can encourage the athlete to break personal records.

Written by Steve Kinslow — August 14, 2015

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