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this quartz in the squat the lifter has one minute to complete the lid the lifter lifts the bar onto their shoulders steps backwards and at the referees command start begin to lift the lift that bends their knees and lows into a squatting position until the top of the hip joints is below the top of the knee the lifter then returns to a steady upright position where they must fully extend their hips and lock their knees on the referees command the bar is returned to the rack and the lift is completed