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Squat Technique
Weight Cage Safety and Squat Technique
To assess form and execution of the back squat utilizing the Squat Cage and barbell.
Rubric Code:
R2422X7
By
Westernfront
Ready to use
Public Rubric
Subject:
Physical Ed., Fitness
Type:
Assessment
Grade Levels:
9-12
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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
Subjects:
Physical Ed., Fitness
Types:
Assessment
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