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iRubric: Squat Technique rubric

iRubric: Squat Technique rubric

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To assess form and execution of the back squat utilizing the Squat Cage and barbell.
Rubric Code: R2422X7
Ready to use
Public Rubric
Type: Assessment  
Grade Levels: 9-12

Powered by iRubric Squat Technique
  Basic

7 pts

Developing

8 pts

Proficient

9 pts

Advanced

10 pts

Personal Safety/Spotters

Basic

Uses 2 spotters with little communication prior to lift, during lift and after lift.
Developing

Uses recommended 2 spotters. Communicates with spotters to ensure a safe set up but neglects to communicate needs when lifting.
Proficient

Uses recommended 2 spotters.
Communicates with spotters to ensure a safe lift prior to lift, during lift and after lift.
Advanced

Uses recommended 2 spotters.
Effectively communicates with spotters to ensure a safe lift prior to lift, during lift and after lift. (Explains to spotters what weight plates are needed, how many reps are to be preformed and precursors to fatigue and when to assist, etc).
(Barbell) Squat Set Up

Basic

Barbell racked too high or too low in relationship to shoulder level.
Safety supports are too high or to low in relationship to
hip level.
Barbell is positioned on the neck.
Inconsistent with proper weight selection for lift.
Barbell is consistently off center with body.
Grip too narrow.
Developing

Barbell racked too high or too low in relationship to shoulder level.
Safety supports are too high or to low in relationship to
hip level.
Barbell is positioned on the neck.
Proficient

Barbell racked shoulder level.
Safety supports are appropriately placed.
Barbell is positioned above the posterior deltoids;
Advanced

Barbell racked shoulder level; Safety supports are hip level; Barbell is positioned at base of the neck above posterior deltoids and on the trapezius; feet are shoulder width or slightly wider; feet are slightly externally rotated.
Stance

Basic

Feet are not shoulder width apart.
Developing

Feet are closer than
shoulder width and are straight ahead
Proficient

Feet shoulder width apart, toes point straight ahead
Advanced

Feet are shoulder width or slightly wider; feet are slightly externally rotated.
Eyes

Basic

Eyes are not looking up.
Developing

Eyes are looking straight ahead
Proficient

Eyes are looking up for part of the lift
Advanced

Eyes are looking up throughout the entire lift
Back

Basic

Back is rounded and not straight
Developing

Back is straight with signs of rounding
Proficient

Back is straight
Advanced

Back is straight with signs of a little arching.
Alignment

Basic

Excessive Forward Lean (shoulders protrude further over knees).
Knees protrude out in front of toes
Knees fall inward
Knees turn out
Developing

Knees are only slightly in front of toes.
Weight is not even among your feet
Proficient

Weight is mostly on the heels.
Advanced

Shoulders in line with hips
Knees in line with toes
Weight on the heels
Depth

Basic

The depth of lift is only a slight bend in the knees.
Developing

The depth of the lift is a bend in the knees
Proficient

The depth of the lift is close, but not quite beyond 90 degrees.
Advanced

The depth of the lift should be a little further than 90 degrees.
Speed

Basic

Finish the lift as quickly as possible.
Developing

Lift takes 2 seconds on the way down and 2 seconds on the way up
Proficient

The lift takes three seconds on the way down, but come up as quick as possible.
Advanced

The lift should take 3 seconds on the way down and three seconds on the way back up





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