The Relative Strength Squat (RSS)
The Relative Strength Squat is a measure of a load lifted relative to your bodyweight. In this article we are going to explain step-by-step how to perform a Relative Strength Squat according the method defined within the Archon Combine system.
The process all starts with the set up, you will be required to address the bar whilst in the rack and take a fully enclosed grip slightly wider than that of your shoulders with the bar resting across the trapezius.
Unracking the Bar
Both feet must be positioned directly underneath the bar before un-racking it to take a step back.
The actual width of the foot position will be a minimum of ASIS over 2nd toe with the toes themselves pointing out to a comfortable and natural position.
The head should be up and the spine in a neutral position. When all of these criteria are hit this is will be referred to as the set up position from which to start your attempt.
The First Movement
From the set up position you will engage the first movement; this will consist of a slow controlled descent by flexing at the knees and the hips.
When flexing at the knees make sure that the knees track in the direction of the toes and don’t excessively veer in or out.
The depth required is that of the hip below the knee and at all times the spine will be required to remain in a neutral position with the head up and in line.
Throughout the whole movement you will be required to maintain integrity of the lumbar spine, in particular exhibiting no excessive or unsafe pelvic tilt at any point throughout the lift.
The Second Phase
Once you have achieved the required depth you will enter into the second phase of the movement, which will involve extension of the knees and hips.
At the completion of this phase the knees and hips will be fully extended with the head in line and spine neutral and the bar must remain in contact with the back in the original set up position.
The footwear used for the squat should ideally be flat soled, stable and appropriate, ideally a weightlifting shoe.
Clips or Collars
Clips or collars should really be used for each assessment to maintain safety and make sure you know the load on the bar before the lift and are confident in that rep.