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Practice a movement

Learn the gesture and what the judge calls, then race it.

How to do back squats

  1. 1Hold anywhere: the athlete loads (below parallel) and the ring fills.
  2. 2Let go while the ring is in the green band. The more tired you are, the narrower the green.
  3. 3Hold anywhere again as the rep lands to chain the next one.

What the judge calls

A no-rep doesn't count: the rep runs back and you go again.

  • No rep · Not below parallelYou let go before the ring reached the green.
  • No rep · StalledYou held on past the green, or too long.
  • No rep · Didn't stand tallYou started the next rep before the ring turned green: finish the rep first.