ok lets give the bald woman beating law school failure a fair shake
The key factors when judging a squat are the four points of performance: a stable stance, a neutral spine (maintaining the lumbar curve), proper knee-to-toe tracking, and squat depth (hip crease below parallel).
Form and Technique
Stance and Balance: The feet should be flat on the ground and approximately shoulder-width apart, with toes pointed slightly outward (around 11 and 1 o'clock or 15-30 degrees, depending on individual anatomy). The weight should be balanced across the entire foot, not just the heels or toes.
Spinal Alignment: Maintaining a neutral spine (the natural "S" curve of the back) is crucial to avoid injury, especially when adding weight. The chest should remain "proud" or upright, preventing the lower back from rounding into a "C" shape (often called "butt wink") at the bottom of the squat.
Knee Tracking: The knees should track in the same direction as the toes throughout the entire movement. Knees collapsing inward is a sign of weakness or poor form and can put undue stress on the knee joint, which is primarily a hinge joint and does not tolerate much rotation.
Depth: For a complete squat, the hip crease should descend below the top of the knee joint. While full depth is the goal for optimal muscle engagement, it should never come at the expense of maintaining the other points of performance, particularly a neutral spine.
Initiation of Movement: The movement should start by moving the hips backward as though sitting in a chair, followed by the bending of the knees. Pushing the knees forward to initiate the squat is a common mistake.
Breathing and Bracing: A proper breath and core brace (filling the abdomen with air and tightening the core) before initiating the descent helps maintain spinal stability, especially with heavier loads.
Individual Factors
An individual's unique anatomy, such as hip structure, thigh-to-calf length ratios, and ankle mobility, significantly influences their optimal stance and form. Judges and coaches should consider these variations rather than enforcing a single, universal "perfect form" for everyone.
Performance Factors
Consistency: The ability to perform multiple repetitions with consistent form indicates mastery of movement and reduces injury risk.
Load Management: The weight used should allow for proper form throughout the entire range of motion. Gradually increasing the weight (progressive overload) is key to building strength safely.
Absence of Pain: No part of the squat should cause pain. Pain is often an indicator of poor form, excessive volume, or an underlying issue that needs addressing.
Brian you clearly fail
ALSO
your suit adds 22-30%
sleeves 5-15%
belt 5 -15%
so you are assisted by at least 32% and as much as 60%
so 385 - 32% = 261
or 385 - 60% = 154
as you can see some way away from rolling off the couch to do 405 for reps. some people are just weak little drug addled bitches brian.
