Rack the barbell across the front of your shoulders with elbows high. Squat down until your hip crease is below the knee, hold a dead pause at the bottom, then drive back to standing.

One-second visible pause at the bottom with the hips below parallel; no bouncing out of the hole. Elbows stay up and the bar stays racked. Full extension at the top. Score is your heaviest successful pause front squat.

Weight lifted (kg)