Set the barbell across your upper back. Stand, brace, and squat down until your hip crease is below your knee. Hold a dead pause in the bottom, then drive up to a full stand without bouncing.

One-second dead pause at the bottom — no bounce out of the hole. Depth standard: hip crease below the top of the knee. Full lockout at the top, hips and knees extended. High-bar or low-bar allowed. Belt allowed. Score is your heaviest successful pause squat.

Weight lifted (kg)