What it measures
Maximum lower-body concentric strength under loaded conditions. Relative strength (1RM ÷ bodyweight) is one of the strongest predictors of sprint and jump performance.
Equipment
- Barbell, calibrated plates, collars
- Squat rack with safety pins set to thigh height
- Two spotters
- Belt and shoes per athlete preference
Protocol
- Warm-up: 5 reps at 50% of estimated 1RM, 3 reps at 70%, 1 rep at 85%, 1 rep at 92%.
- First attempt: 95% of estimated 1RM. Make small jumps (2.5–5 kg) for subsequent attempts.
- Depth: top of thigh at least parallel to the floor. Below parallel preferred.
- Athlete returns to standing under control — no dropping the bar.
- Rest 3–5 minutes between attempts. Maximum of 5 attempts.
- Final successful weight = 1RM.
Scoring
Absolute load lifted (kg or lb). Performance House also computes relative strength (1RM ÷ bodyweight) and includes it as the relative-strength sub-score in the Performance Index.
Typical ranges
Elite male sprinters: 2.0–2.5× bodyweight. NCAA male football linemen: 1.8–2.3×. NCAA women's soccer: 1.2–1.7×. Recreational lifters: 1.0–1.5×.
Practical notes
- True 1RM testing is high-stakes and high-fatigue. For most athletes a 3RM or 5RM with a Brzycki/Epley conversion is safer and almost as reliable.
References
- Baechle TR, Earle RW (2008). Essentials of Strength Training and Conditioning, 3rd ed. NSCA / Human Kinetics.
Use this test in Performance House
Performance House supports Back Squat 1RM as a built-in test metric — log results from any device, see longitudinal trends, and contribute the result to the athlete's Performance Index automatically. Free for up to 5 athletes on the Starter plan.
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