Novice: 48kg, or 0.75x your body weight. Intermediate: 73kg, or 1.25x your body weight. Advanced: 103kg, or 1.5x your body weight. Elite: 136kg, or 2x your body weight.

nick buchan Tue, Jul 8, 2014, 11:30 AM How to Fix Squat Form Mistakes That Are Ruining Your Strength ...

This not only engages your upper body and core, but also makes the squat hold exercise a whole lot more challenging. Here’s how to do the bear hug squat, and why you should.

Variations If a body weight squat is too challenging, start by sitting back into a chair. Hold onto another chair for balance if you need it. Or, try a wall squat, with your back against the wall.