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The 2022 International Powerlifting Federation (IPF) World Classic Powerlifting Championships have seen one world record fall after another. The competitors in the Men’s 93-kilogram weight class on June 6-12, 2022, in Sun City, South Africa, were no exception.
Each of the three respective finishers on the podium — Chance Mitchell, Emil Krastev, and Jonathan Cayco — surpassed the IPF raw World Record total entering the competition. Cayco held the previous top mark for the 93-kilogram weight class with an 873-kilogram (1,924.6-pound) total from the 2021 IPF World Classic Powerlifting Championships.
At 27-years-old, Mitchell captured his first-ever IPF World title thanks mainly to a raw World Record deadlift of 373.5 kilograms (823.4 pounds) and a World Record total of 878.5 kilograms (1,936.8 pounds).
Mitchell expressed gratitude for his performance in a post on his Instagram:
“L after L after L after L and now 2022 IPF World Champion. From barely making the USA team to winning the most competitive class at Worlds,” Mitchell wrote. “My dream became a reality today. I am so grateful but I don’t think I’ve processed it yet. Thank you to everyone who supported me, it’s been a long, brutal road to get to this point.”
Here are the best stats for each of the podium finishers in the 93-kilogram weight class:
Deadlift — 373.5 kilograms (823.4 pounds) | IPFWorld Record
Total — 878.5 kilograms (1,936.8 pounds) | IPFWorld Record
2. Emil Krastev (Bulgaria)
Squat — 307.5 kilograms (677.9 pounds)
Bench Press — 227.5 kilograms (501.6 pounds)
Deadlift — 342.5 kilograms (755.1 pounds)
Total — 877.5 kilograms (1,934.6 pounds)
3. Jonathan Cayco (United States)
Squat — 300 kilograms (661.4 pounds)
Bench Press — 238.5 kilograms (525.8 pounds) | IPFWorld Record
Deadlift — 335 kilograms (738.6 pounds)
Total — 873.5 kilograms (1,925.7 pounds)
Mitchell’s new deadlift World Record for the 93-kilogram weight class surpasses an almost 10-year-old mark held by Krzysztof Wierzbicki. The Polish athlete previously notched a 372.5-kilogram (821.2-pound) deadlift at the 2014 IPF World Classic Powerlifting Championships.
The 2022 IPF Worlds were Mitchell’s debut at the competition. Some of the more noteworthy results of his career before his first IPF victory include a fourth-place finish in the 2021 USA Powerlifting (USAPL) Raw Nationals and a second-place finish in the 2022 AMP Classic Open Nationals.
While Cayco undoubtedly wanted to defend his 2021 IPF World title, he didn’t leave South Africa empty-handed. The powerlifter scored a new World Record with a 238.5-kilogram (525.8-pound) bench press. It extends his own past top international mark from the 2021 IPF World Classic Powerlifting Championships by half a kilogram. Cayco’s all-time competition best is a 242.5-kilogram (534.6-pound) bench press from the 2021 USAPL Iron Office Winter Classic.
The 2022 IPF World Classic Powerlifting Championships ended on June 12, 2022. At the time of this writing, records were broken in the Women’s 47-kilogram, 52-kilogram, 57-kilogram, and 76-kilogram weight classes, and in the Men’s 66-kilogram, 83-kilogram, and 93-kilogram weight classes.
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The peak of bodybuilder Shaun Clarida’s career thus far is undoubtedly his 212 Olympia win at the 2020 Mr. Olympia. With a second-place finish to Derek Lunsford last year, the 39-year-old might be determined to be the 212 division’s top dog again.
On June 11, 2022, the International Federation of Bodybuilding and Fitness (IFBB) Pro League competitor shared an update on where his physique stands. Clarida says he currently weighs 211 pounds — his reported heaviest-ever body weight — as he starts to ramp up his training and prep work for the 2022 Mr. Olympia on December 16-18, 2022, in Las Vegas, NV.
At the time of this writing, Clarida has not yet clarified whether he will compete in the 212 division or in the Open division. Technically, Clarida is qualified to compete in either division thanks to his win at the 2021 Legion Sports Fest in the Men’s Open division. If he did compete in and win the Mr. Olympia title, he’d be the first man to win two Olympia titles in two different divisions.
About six months before the 2022 Mr. Olympia, Clarida’s current body weight is roughly 30 pounds heavier than his competition weight at the 2021 Mr. Olympia.
Giving y’all just a sneak peek, sitting at 211 pounds. Heaviest I’ve been to date.
In the caption of his Instagram post, Clarida says that this was his weight from a customary check-in with his long-time coach, Matt Jansen.
About Shaun Clarida
Clarida is one of the more experienced active bodybuilders around. The athlete, also known as “The Giant Killer,” has been a part of competitive bodybuilding in some capacity since 2005. While his 212 Olympia win in 2020 stands out in particular, he can point to more than a few other noteworthy results.
Here are some of the top achievements from Clarida’s bodybuilding career:
Shaun Clarida | Notable Career Results
2012 National Bodybuilding Championships (Men’s Bantamweight) — First place | Earned Pro Card
2014 IFBB New York Pro 212 — 13th place | IFBB Debut
2014 IFBB Toronto Pro 212 — 12th place
2015 IFBB Toronto Pro 212 — Second place
2015 Mr. Olympia 212 — 16th place | Mr. Olympia Debut
2017 IFBB New York Pro 212 — Second place
2018 IFBB New York Pro 212 — First place | First IFBB Victory
Legion Sports Fest Pro Men’s 212 — First place (2018, 2021)
As his off-season and routine unfold, Clarida makes it a habit to share regular updates about his training progress. The bodybuilder consistently shares different training videos and tips on his Instagram (473,000-plus followers at the time of this writing) and YouTube channel (27,500-plus subscribers and counting).
There’s still a lot of time for Clarida to prime himself before he considers going head-to-head with Lunsford again. If he elects to compete in the Open division instead, he’ll have to contend with the likes of Nick Walker and Hunter Labrada, among others. How Clarida will ultimately fare in either class is up in the air. The only thing that’s likely for certain is that he’ll leave no stone unturned in his preparation.
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The first barbell curl was probably performed about three minutes after the barbell was invented and it’s been a gym staple ever since. This timeless exercise has always been reliable and effective for building a set of bulging biceps.
Credit: Gorodenkoff / Shutterstock
It might be seen as a very simple movement — grab the bar, curl the bar, done — but like many straightforward exercises, details can have a big impact on your results. While there is a wide range of curls at your disposal, let’s break down why this biceps-building exercise should remain at the top of the list.
Visually, the barbell curl seems like a pretty straightforward exercise. You’re just bending your arms.
The truth is, there is a little more happening behind the scenes that can take you from having decent biceps to a having a great-looking set of arms.
Step 1 — Stand Tall and Proud
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Stand holding a straight barbell with your hands slightly wider than hip-width and palms up. Your arms should be fully extended. Retract your shoulder blades and think about keeping your chest high and proud.
Take a breath and engage your core. Contract your triceps to make sure your biceps are fully lengthened. This assists in recruiting all the muscle fibers and ensures a full range of motion. Fix your elbows near your ribs. Your biceps should be slightly touching the outside of your chest.
Form Tip: If you have average or shorter arms, the standard hand width will be effective. If you have relatively longer arms, you can benefit from gripping the bar much wider than hip-width. Gripping too closely can put your arms into a significant internal rotation at the shoulder, which can increase joint strain.
Step 2 — Curl the Weight
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Contract your biceps while breathing out. Keep your shoulders in place and continue curling until your biceps are fully shortened.
As you reach the top of the movement, curl your wrists towards your body and grip the barbell tightly. This helps to fully contract your biceps while also strengthening your forearms, wrists, and grip.
In the top position, your elbows should finish a little further in front of the body. This is okay since it is further activating the biceps (specifically the long head of the muscle). (1) Just make sure to not let your shoulders come too much into play and take over as a primary mover.
Form Tip: Throughout the exercise, keep the inside of your biceps gently in contact with the outside of your chest or serratus. This is a great way to make sure you are in the correct position for maximum your biceps recruitment, and prevents your elbows from moving too far forward or back.
Step 3 — Return to the Start
Credit: Paul Aiken / Shutterstock
Take a short breath in before you lower the weight under control. Again, be mindful of where the inside of your biceps are touching (chest and serratus). Keep your shoulders pulled back.
It is important to lower the barbell under control. Aim for a two to three second eccentric, which will recruit even more muscle fibers which can provide you with a greater opportunity at building more muscle.
Form Tip: After each rep, take a full inventory. Are your shoulders rolled forward? Have your elbows moved back behind your body? You should be finishing the rep exactly how you started — with the inside of your biceps slightly outside your chest or serratus, your elbows in front of your body, and your shoulder blades retracted with your chest high and proud. Don’t begin your next rep until you’re in the right position.
Barbell Curl Mistakes to Avoid
Like many exercises, the barbell curl is simple and effective when executed correctly. When executed correctly being the most important words. Let’s look at some of the common errors that can occur if you are not paying attention to technique.
Too Much Upper Body Movement
Swinging your torso front and back as you curl a barbell up and down is the quickest way to not see results and possibly find an injury. Not only does it decrease muscular tension on the biceps, but swinging weights is a clear indication that you’re trying to move weights that are way too heavy to lift with strict form.
Credit: Lenar Nigmatullin / Shutterstock
Heaving the weights with your entire upper body instead of focusing the work on your biceps also increases your chances of straining your lower back. That’s the type of potentially chronic injury which can impact your entire training plan for the long-term.
The only exception to this is when you deliberately use your entire body to move very heavy weights in order to emphasize the eccentric (lowering phase) with strict control. This is a specific exercise variation, which will be discussed in a later section. It is an intentional movement to spread force through your legs, back, and shoulders, rather than swinging your hips and putting stress entirely on your lower back.
Avoid It: Keep your shoulder blades retracted, and tense your abs and glutes during each rep to better maximize muscular strength. Control the descent for two to three seconds to decrease the urge to swing the weights and recruit your biceps much more effectively.
Gripping the Bar Too Wide
Some lifters mistakenly believe that bench pressing with an extremely wide grip will increase the width of their chest. Many lifters also make the mistake of curling with an extra-wide grip hoping it will sculpt their biceps differently. The body doesn’t work that way.
Credit: Kzenon / Shutterstock
Taking an incorrect grip increases the chance of straining the forearm and biceps tendons at the elbow joint because tension isn’t being focused on the muscle itself. When stress is too much for the arm musculature to tolerate, and as you fatigue during a set, it creates wear and tear leading to the biceps tendon tears.
Avoid it: Refer to the technique setup and grip width appropriate for your limb length. If you have longer arms, you’re more likely to require a wider grip to maintain relative stress on the muscles due to leverage, well-outside your shoulders and up to double your hip-width. Otherwise, keep your hands closer to hip-width.
Benefits of the Barbell Curl
The barbell curl has long-been used to build size and strength in the biceps. Here’s a closer look at several benefits of this is foundational exercise.
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Beginner-Friendly
The barbell curl is an excellent exercise for new lifters due to its quick learning curve, basic mechanics, and ability to load the exercise with ease. It’s a highly effective fundamental lift as a simple and effective introduction to direct arm training.
Direct Biceps Training
The barbell curl is performed purely with elbow flexion, which is a major function of the biceps and no other body part. Because of this focused work, it’s one of the most effective exercises to improve size and strength in the biceps, specifically.
Potential for Heavy Weights
If you want to build strength, you need to move relatively heavy weights. The barbell curl allows you to put the biceps under the heaviest potential weights compared to other biceps exercises. This can contribute to greater overall strength, particularly with pulling exercises like deadlifts and rows.
Muscles Worked by the Barbell Curl
The barbell curl is essentially a single-joint (isolation) exercise that is one of the most effective ways to target the biceps, primarily, and the forearms as secondary movers. However, the barbell curl does incorporate a small degree of movement at the shoulder joint which also activates the anterior deltoid (front shoulder muscle) as an additional mover.
Credit: charnsitr / Shutterstock
For this reason, some lifters consider it a multi-joint (compound) exercise under the most technical definition of the term, often when they exaggerate or emphasize the elbow-rising position at the top of the lift.
Biceps Brachii
The biceps are a two-headed muscle with the long head located on the outer part of the muscle and the short head on the inner side of the muscle. The long head attaches at the shoulder blade while the short head attaches at the upper arm, and both heads connect near the elbow. This is why both heads are activated when bending the elbow and the long head is recruited to move the arm at the shoulder.
Forearms
The forearms include the wrist flexors aligned with the palm-side of and the wrist extensors on the top side of the forearm. Both muscles work actively to hold and stabilize the barbell as you curl the weight.
Anterior Deltoid
The deltoid (shoulder muscle) is comprised of three separate heads — the anterior (front), lateral (side), and posterior (rear). Each head is activated to move the arm in its respective plane. During barbell curls, the anterior delts contribute to raising the arm when the barbell is in the fully curled position.
Who Should Do the Barbell Curl
Any lifter that steps foot into the gym can benefit from including barbell curls in their program. It’s a simple and versatile movement that can be programmed for several goals.
This exercise will aid in increasing muscle mass, improving arm and grip strength, and injury prevention for performance athletes that may have a higher chance of biceps or elbow injuries.
Strength Athletes
Strength athletes, including strongmen, strongmen, and powerlifters, will find that improved biceps strength carries over to increased stability during heavy pressing and pulling exercises, as well as improved grip strength. Light weight, high-rep barbell curls can also have restorative and preventative joint health benefits. (2, 3)
Physique Athletes
The barbell curl can provide any physique-focused lifter the most bang for the buck when it comes to building a more muscular set of arms. The barbell curl can accommodate much heavier weights than many other biceps exercises, which creates more programming options for more muscle-building stimuli.
How to Program the Barbell Curl
Just because the barbell curl is simple to perform, don’t think you can just walk into the gym and knock out random reps with no plan of attack. Below are some effective programming options that you can use going into your next session.
Heavy Weight, Low to Moderate Repetitions
To maximize strength, three to five sets in the four to eight rep range is a good place to start. Use a weight that allows you to leave at least two reps left “in the tank”, since curling very heavy weights to muscular failure can disrupt technique.
A rest period of two minutes and thirty seconds to three minutes after each set will ensure you are able to continue lifting with maximal effort.
Moderate Weight, Moderate Repetitions
To maximize muscle growth, aim for three to four sets in the six to 12 rep range. This will give you a bump in training volume, which is beneficial for building muscle. (4) The addition of sets and volume will allow you to develop better coordination of the movement and thus better recruitment of the biceps muscle overtime.
Barbell Curl Variations
The standard barbell curl can be worked around using specific variations, for a lifter’s individual needs such as injury history, or for general change in training.
EZ-Bar Curl
This very subtle, very effective variation can provide some relief on the wrist joints and elbow joints if maintaining a palms-up (supinated) grip on a straight barbell causes discomfort. The angled grip decreases the wrist mobility needed to maintain a full palms-up grip, which reduces strain on the wrist, forearm, and elbow tendons.
The overall execution of this exercise is identical to the straight barbell curl. The angled grip also slightly alters recruitment and incorporates more forearm musculature into the exercise.
Cable Curl(s)
Attaching a straight bar to low-pulley cable will provide constant tension throughout the entire range of motion. There are two very effective ways you can make use of this variation. The first option is to stand upright and perform the exact same technical instructions as the barbell curl, using the cable pulley.
A more intense option is to lie on the ground and perform the same curling movement. This is one of the most strict curl variations since cheating with a swinging torso is simply impossible. This can also be a great biceps finisher at the end of your workout, putting the emphasis on maximum the time under tension to fully exhaust all muscle fibers.
Eccentric Barbell Curl
This variation is all about overloading the biceps during the lowering portion of the rep. The lengthening of a muscle under load has been shown to cause a high amount of muscular stress, which leads to a higher stimulation for muscle growth. (5)
Aim for five to eight seconds to lower the barbell from the top position to fully straight arms. This specific variation is one time when it’s acceptable to use a heavier-than-normal weight and perform a cheat rep to bring the weight into the starting position. Because the biceps contraction is not a priority, use coordinated leg and back drive to lift the weight — do not simply swing with your back.
Barbell Curl Alternatives
The time-tested barbell curl can be extremely useful, but some alternatives offer specific benefits the classic barbell movement can’t match. Here are some options to consider implementing into your workout.
Standing Dumbbell Curl
The standing dumbbell curl is performed nearly identical to the barbell curl with a strict upright stance and no swinging torso.
The dumbbells’ biggest advantage is the ability to work each arm independently, which strengthens any discrepancies that often develop naturally from performing bilateral-only exercises (working both arms work as a single unit).
Barbell Preacher Curl
The preacher curl puts the muscle under more stress in the lower portion of the range of motion. This unique stimulus and intense contraction assists in triggering more muscle growth.
With the preacher bench, your arms are set at a downward angle. Your upper arms and shoulders are supported by the pad to minimize any unwanted movement and to help isolate your biceps more effectively.
Barbell Spider Curl
While this appears somewhat similar to a preacher curl with the upper arm angled from the body, the key difference is that the most difficult part of each rep is in the fully shortened position at the top of the movement, not the bottom.
This movement is often performed with your chest supported on the pad of a high angle bench, but it can also be performed with your elbows on the 90-degree angle side of a preacher curl bench with the arms perpendicular to the floor.
FAQs
How many different curls should I do in each workout?
This all depends on the goal of your workout. If you are purely after strength, performing one or two biceps exercises across two days of the week will be very effective. If you plan on chasing muscle gains, it would be wise to dedicate some attention to your biceps two or three times per week using one or two exercises per session.
When should I do barbell curls in my routine?
If your priority is to get stronger and build bigger biceps, it would be best to perform them at the beginning of the workout. If you are simply looking to add some direct biceps training into your upper-body focused workouts, then add this towards the end of the session after training the larger muscle groups.
Bring Back Old School Curls
The barbell curl is a time-tested exercise for performance-based training, as well as physique-focused lifters. Make room in your training plan for this classic movement and you’ll eventually have to make room in your sleeves for bigger arms.
References
Landin D, Thompson M, Jackson MR. Actions of the Biceps Brachii at the Shoulder: A Review. J Clin Med Res. 2017;9(8):667-670. doi:10.14740/jocmr2901w
Shaw, Ina & Shaw, Brandon. (2014). Resistance Training’s Role in the Prevention of Sports Injuries.
Kubo K, Kanehisa H, Miyatani M, Tachi M, Fukunaga T. Effect of low-load resistance training on the tendon properties in middle-aged and elderly women. Acta Physiol Scand. 2003;178(1):25-32. doi:10.1046/j.1365-201X.2003.01097.x
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
Roig M, O’Brien K, Kirk G, Murray R, McKinnon P, Shadgan B, Reid WD. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. Br J Sports Med. 2009 Aug;43(8):556-68. doi: 10.1136/bjsm.2008.051417. Epub 2008 Nov 3. PMID: 18981046.
Continuing the celebration of National Get Outdoors Month, today we’re covering some essential backpacking gear, skills, and preparations that will help ensure you return from your adventure happy, healthy, and in one piece.
Preparing for a backpacking trip can be intimidating—there’s so much to think about! What will you eat? How much water do you need? What animals might you encounter? Should you go into your local REI and grab one of everything, or can you get away with just a shower curtain for shelter and a change of clothes like the famed Appalachian Trail hiker Grandma Gatewood?
Really, all these questions boil down to: What might kill you out in nature, and how can you successfully avoid those things?
First and foremost, the work you do ahead of time is aimed at staying alive. Beyond that, you want to pack smart and carry no more weight than necessary. Comfort is a consideration, too. Given a choice, even the heartiest among us would prefer not to be too hot, cold, hungry, thirsty, tired, itchy, sunburned, chafed, or blistered. Backpacking is plenty strenuous enough without extra discomforts.
This isn’t meant to scare you off! Backpacking can be truly transformative—a chance to disconnect from the rigors of everyday modern life, explore places you can’t get to by car, test your physical and mental mettle, and reconnect with nature on a soul-deep level. Backpacking is all the more rewarding because it’s challenging. The right groundwork prevents unnecessary suffering.
Backpacking Checklist: What Gear to Bring
You can (and probably will) spend months researching the best ultralight gear, drooling over the priciest options, and overthinking everything. It’s terrifically fun and often overwhelming. The following is an overview of what you need.
Protection from the elements
Shelter and sleeping arrangements
A way to make fire
Sun protection
Clothing for all possible weather (Opt for breathable, wicking fabrics. Wool is a great option. It comes in different weights for hot and cold temps, and you can wear it for multiple days before it gets smelly.)
Protection from wildlife
Bug spray
Whistle
Bear spray, bear canister
Food and hydration
Water and ways to make potable water (filter, iodine tablets)
Food
Cooking gear (stove, pan, utensils)
Electrolytes
Navigation
Physical map of area (not just on your phone)
Compass
GPS unit (optional but recommended, especially in the deep wilderness)
Bathroom accommodations (shovel, toilet paper, wag bags if required)
Miscellany
Headlamp
Knife, multitool
Duct tape, repair kits
Batteries, chargers
Cash, credit card (in case you need to pop back into civilization and buy food, gear, or a ride back to your car)
Tips for Backpacking
There’s much more to backpacking than dropping mega-bucks on gear, lacing up your boots, and heading out.
First, give yourself plenty of time to train. As I said in last week’s training post, backpacking is an endurance event. As with any kind of endurance feat, you need to ready your body (and mind) to tackle the physical (and mental) challenge. Tailor your training to the conditions you are going to face.
Learn how to use your gear. Practice putting up and taking down your tent. Make campfires. Try out your water filter, and learn how to take it apart and clean it. Figure out which of your gear has batteries or requires a charge, and make sure you’ll have enough power for the trip.
Start small and work your way up. Go out for two or three nights before attempting an epic 10-day through hike on the Pacific Crest Trail. If possible, buddy up with a more experienced backpacker who can help troubleshoot these first outings.
Essential Outdoor Skills to Master
Don’t set out without a working knowledge of these skills that can save your life on the trail:
Survival skills: How to build a fire (more than one way, ideally), how to construct a basic shelter.
Wildlife encounters: Might you run into snakes, bears, mountain lions, scorpions, moose? Know what to do.
Navigation: Be able to read an old school paper map and use a compass. Don’t rely solely on GPS.
First aid: Know how to deal with cuts, sprains, burns, broken bones, and stings until you can get to a doctor or hospital if necessary.
Plan Your Camping Meals and Trail Food
Bringing the right amount of food takes a fair deal of planning, plus some trial and error (another good reason to start with shorter outings). The goal is to bring enough to sustain yourself without carrying more than you need. The typical recommendation is 25 calories per pound of body weight per day, plus or minus 5 calories depending on how strenuous your trip will be.
Of course, if you’re dedicated to a low-carb Primal and keto way of eating, the conventional fueling advice doesn’t exactly apply to you. Whether you hope to stick to your typical foods or add carbs strategically to provide extra oomph, it’s a good idea to practice fueling during your training hikes and shorter backpacking trips. Endurance athletes have a saying: “Nothing new on race day.” In other words, don’t eat anything during a race that you haven’t used in training. That applies here, too. Remember, your favorite at-home snacks won’t necessarily sit well when you’re eight miles into a hot uphill hike with a heavy pack. Experiment with hydration and electrolytes while you’re at it.
Try out a few meal options before you go, too. It’s such a bummer to sit down to a much-anticipated dinner at the end of a long day only to discover that you absolutely detest the dehydrated meals you brought.
Adventure awaits! And yes, there are a lot of details to nail down before you go, but the planning can be fun. Enlist the help of more seasoned backpackers. Avail yourself of their wisdom. Learn from their mistakes. Maybe you can even borrow some gear to try before you buy.
Be prepared, but try to not overthink every decision. Don’t get so bogged down in the minutia (“Should I get the trekking poles that weigh one ounce less but are only rated 3.5 stars?”) that you’re a hot mess of stress by the time your trip rolls around. Remember, this is supposed to be fun.
Anyway, overthinking won’t help. Every trip will be a learning experience. You’ll discover things you like and things you wish you had done differently. No matter how prepared you are, there will be surprises. Expecting the unexpected is part of the adventure. Resolve here and now to roll with the punches, and you’ll have a much better experience.
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The 2022 Special Olympics USA Games took place in Orlando, Florida, on June 5-10, 2022. The annual five-day contest enables neurodiverse athletes and athletes with physical disabilities to feature in a high-level, competitive setting. One such male competitor recently showed out with an impressive strength figure.
On June 8, 2022, 93-kilogram athlete Kevin Cantrell completed a raw 227.5-kilogram (501.5-pound) deadlift. Cantrell’s official weight for the competition was 85.28 kilograms (188 pounds) which means he lifted 2.66 times his body weight. The athlete donned just a lifting belt for the feat.
Cantrell’s achievement drew the attention of famous bodybuilder/actor/former Governor of California, Arnold Schwarzenegger, who reposted the athlete’s deadlift on his Instagram with the caption, “You inspire me, Kevin!”
Notably, the Special Olympics USA Games offers variations of formats. Cantrell represented his native state of Ohio in the push-pull configuration. That means the athlete didn’t log a squat and only performed the bench press and deadlift.
Schwarzenegger’s Advocacy
A major proponent of equal, fair competition for neurodiverse athletes, Schwarzenegger has worked with the Special Olympics organization as a vocal ambassador for years. His former late mother-in-law, Eunice Kennedy Shriver, founded the organization on August 2, 1968.
In 2017, according to the Washington Post, Schwarzenegger publicly tore down an Internet troll who made an offensive comment about the Special Olympics. After Schwarzenegger made a Facebook post congratulating athletes who competed in the 2017 Special Olympics World Games, the anonymous person replied to the Austrian and derided the merits of the Special Olympics.
That got on Schwarzenegger’s nerves.
“As evil and stupid as this comment is, I’m not going to delete it or ban you (yet) because it’s a teachable moment,” Schwarzenegger wrote in response. He continued in a full teardown of why the commenter’s message was wrong:
You have two possible paths ahead. Right now, I guarantee you that these athletes have more courage, compassion, brains, and skill — actually more of every positive human quality than you.
So take their path — you could learn from them, and try to challenge yourself, to give back, to add something to the world. Or you can stay on your path, and keep being a sad pitiful jealous Internet troll who adds nothing to the world but mocks anyone who does out of small-minded jealousy.
I know that all you really want is attention, so let me be clear. If you choose to keep going this way, no one will ever remember you.
Celebrating Cantrell’s tremendous feat seems to align with Schwarzenegger’s background and work with neurodiverse athletes and athletes with disabilities. This likely won’t be the last time Schwarzenegger sees fit to highlight an athlete competing with the Special Olympics organization.
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Want a more efficient, more effective, more engaging workout? Rest less between sets. More specifically, start using supersets — a common, but often misunderstood and misapplied, intensity-boosting technique.
Performing supersets instead of straight sets can help to reduce your training time by nearly 50%. (1) Supersets might even boost performance via a phenomenon called ‘potentiation’ when used correctly (more on this later).
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By integrating cutting-edge strength and conditioning research and applied physiology, you can harness this powerful (and fun) technique. After a brief review of how and why this method works, you’ll discover recommendations for each type of superset and programming guidelines based on your training priority — strength, power, and size. You’ll also find sample supersets to plug into your training split immediately.
A superset is when you perform one set of an exercise followed by one set of a different exercise with no rest between sets, as opposed to doing an exercise, resting, and then doing another set of the same exercise (known as straight sets). Those two exercises can either be for similar body parts or different body parts.
Credit: Jacob Lund / Shutterstock
Supersets can incorporate multi-joint (compound) exercises, single-joint (isolation) exercises, or one of each. The programming specifics will determine your overall results. These distinctions between different types of supersets are not pedantic semantics. There are important differences regarding how the body performs and responds to these techniques.
Agonist-Antagonist Supersets
What It Is: The most common type of superset includes two exercises that train opposing muscle groups — a chest exercise followed by a back exercise or a quad exercise followed by a hamstring movement. This method is more technically considered an agonist-antagonist superset.
Why It Matters: Training muscles on opposite sides of the body in superset-fashion may be most intuitive, because it manages fatigue in different muscles. You can minimize peripheral fatigue, the type that develops in engaged muscle fibers, by following this superset structure. However, we must also consider central fatigue, which is related to neurochemical mechanisms in the spinal cord and brain. Training large muscle groups through large ranges of motion and training to failure may accelerate central fatigue.
Try It: Consider pairing two single-joint exercises or a multi-joint exercise with a single-joint exercise. If you must pair two multi-joint exercises, avoid taking sets to failure. Examples of agonist-antagonist supersets include: Bench press and barbell row, pulldowns and the overhead press, dumbbell curls and triceps pressdowns, leg extensions and leg curls, or chin-ups and lateral raises.
Alternate-Peripheral Supersets
What It Is: Supersets can also be performed with two exercises that alternate between the upper and lower body movements, technically called alternate-peripheral supersets. (2)
Why It Matters: Alternate-peripheral supersets are another way to avoid excessive peripheral fatigue. However, because the exercises cover both the upper and lower body, you must also pay attention to synergist muscles that support the body when choosing exercises. An alternate-peripheral superset that taxes the trunk extensors (lower back), such as bent-over rows and deadlifts, will result in poor performance due to low back fatigue. Similarly, avoid pairing abdominal exercises with overhead presses because core stability is essential for safe overhead pressing.
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Try It: To minimize potential issues, consider using a single-joint exercise for the second exercise in any alternate-peripheral superset. Try bench press and leg extensions, Romanian deadlifts and hammer curls, or lunges and dumbbell flyes, or more challenging combinations like squat and bench press or deadlifts and pull-ups.
Compound Sets
What Is It: If you match exercises of a similar type such as horizontal pressing, chest exercises, vertical pulling, back exercises, etc., it’s technically a compound set because you’re training similar muscle groups or biomechanically similar movement patterns. (3)
Why It Matters: Fatigue during compound sets accumulates (or “compounds”) to a greater degree than other supersets because of the similar movements being trained. (3) Because of this increased fatigue, it would be easy to write off compound sets as misguided or ineffective, but physique athletes and bodybuilders have been successfully using this approach for decades as a way to increase training intensity for a specific body part.
Try It: When programming compound sets, be thoughtful about exercise selection. One of the most practical strategies is to pair a multi-joint movement with a related single-joint movement. Ideally, pick a single-joint exercise that trains a body part activated, but not fully fatigued, by the multi-joint movement. For example, it’s safe to hit calf raises after squats or curls after rows, because even a hard set of the multi-joint exercise is unlikely to deplete the muscles emphasized in the single-joint exercise. More challenging examples include overhead presses and lateral raises, cable rows and pulldowns, or incline pressing and dips.
Better Results With Less Fatigue
With every set of any exercise, you stimulate competing aftereffects of both ‘fitness’ and ‘fatigue.’ Fitness refers to the desired adaptations from exercise — increased strength, muscularity, and/or athletic performance. It’s a safe bet that one or all of these are your reason for training in the first place.
Unfortunately, fitness can be obstructed by fatigue — an unavoidable feature of training. (5) While fatigue cannot be prevented, it can be managed and reduced. Appropriately programming your training volume, intensity, and rest intervals can go a long way toward minimizing fatigue.
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A recent study examined which of the three types of supersets can best balance fitness and fatigue. They found the greatest drop in power using compound sets, pairing the dumbbell bench press and barbell bench press. Basic straight sets (without supersets) showed the smallest drops in performance.
Interestingly, alternate-peripheral supersets (pairing the squat and bench press) showed greater losses than agonist-antagonist supersets (supersetting the row and bench press).
Session RPE ratings (rate of perceived exertion — how challenging the lifters felt the training was) were highest for compound sets followed by alternate-peripheral supersets, then agonist-antagonist supersets, and lowest for straight sets.
These findings shouldn’t be too surprising to any lifter who’s used supersets. Performing straight sets can be less challenging than alternating exercises, but supersets are more time efficient (leading to the same or better overall results with shorter workouts) and, as you’ll learn in the next section, specifically programmed supersets can actually improve power output.
The study’s differences between the bench/squat and bench/row conditions might be explained by the fact that squats are systemically demanding — that is, they’re just plain hard! Ultimately, this research shows the importance of properly planning your supersets.
Paired Exercises for Power and Size
Back in 2005, research determined that a set of rows performed before a set of bench throws significantly improved power output of the throw. Since the row trained the pulling muscles and the bench throw trained the pushing muscles, this phenomenon can be explained by improved coordination between the agonists and antagonists as a direct result contracting the antagonist muscles. (6)
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Now, this was not actually a study in supersets. It’s considered “contrast training,” which is similar to an agonist-antagonist superset, but with more rest between the two exercises. The row was performed, then three minutes rest was provided before the bench throw was tested.
This approach can be adapted to build power with agonist-antagonist supersets. A lifter can structure agonist-antagonist supersets with a ballistic or power-focused exercise performed first, followed by a second exercise training the antagonist muscles. For example, you might combine plyometric push-ups with a chest-supported row.
But why arrange the superset this way when the study performed the explosive exercise second? It’s all about timing. The transition time between superset exercises is too short for high-performance power training.
You will not experience a potentiation effect in the second exercise of a superset, or if you do, it will be masked by general fatigue. Studies consistently report that resting less than 15 seconds between two exercises is insufficient to maintain power in the second exercise. (2)(7)(8)
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It’s more efficient to place the explosive exercise as the first movement and allow the second exercise of the agonist-antagonist superset to potentiate the next round. The chest-supported row you did in the first set will boost your plyometric push-up performance in the second set. Just make sure you take a full three-minute (or longer) rest between each pairing.
Now, you might be thinking, “I don’t train with ballistic exercises or plyometrics, I just want to get bigger and stronger. What does this have to do with me?” Potentially, a lot.
If your primary objective is strength, you need to lift heavy loads (at least 80% of your one-rep max or 1RM). Although ballistic exercises aren’t associated with heavy loads, you should be performing each heavy rep with ballistic intent — trying to move as explosively as possible.
Because the load is heavy, it won’t feel or look fast, but your body will be attempting to move the heavy load as fast as possible, which will maximize performance and ultimately lead to greater strength gains.
Lifters with hypertrophy goals will also benefit from performing repetitions with ballistic intent. This technique maximizes recruitment of high threshold motor units, which are pools of muscle fibers with the greatest potential for growth.
To tap into these fibers, you need to train with very heavy loads, train to failure (or very close to failure), or perform reps with ballistic intent. The latter is appealing and highly effective, because you can stimulate high threshold fibers using a wide-range of loads beginning with the first rep of each set.
Programming Supersets for Your Goal
Supersets may be used as a time-saving efficiency technique, an intensification technique, or a potentiation technique, making them suitable for a wide variety of training goals.
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Here’s the meat and potatoes of programming supersets successfully. Guidelines are organized into three categories based on your primary training goal: Strength, power, or hypertrophy.
Supersets for Strength
Agonist-antagonist or alternate-peripheral supersets are best for building strength. Train your priority movement first, because you’re likely to get more out of the first exercise in the superset. For example, if you are looking to bring up your bench press strength, place the bench press before the row.
To build pure strength, you need to train with heavy weights using 80 to 90% of your one-rep max. It’s not a good idea to program supersets much heavier than 90% because the intense effort and short-term fatigue makes it an inefficient technique. Save those heavier weights for straight sets. You can and will build strength in this range. (9)
Volume is inextricably linked to load because you can only perform so many reps with a given weight. For straight sets, 80-90% of 1RM may be associated with four to eight possible repetitions. (3) However, supersets are an entirely different animal.
Plan on doing three to five supersets with two to six repetitions per set. Estimate repetitions to failure as you perform your set and end the set when you feel you have two good repetitions in reserve. Leaving two good repetitions in the tank helps to ensure that you can maintain intensity and repetition quality in the second exercise, and in subsequent supersets.
Perform the concentric (lifting phase) of the rep with ballistic intent (i.e. as fast as possible). Control the eccentric (lowering phase) taking one to two seconds to lower the weight.
Take a full three to five minute rest between each superset. If you are tempted to rest less, recognize that your performance is likely to suffer. Research has shown that you lose peak force and power with two minutes rest between supersets. (2)
Take closer to five-minute rests when two multi-joint movements are selected for the superset, especially if one or both involves the lower body, which trains more overall muscle mass, thereby carrying greater recovery demands.
Supersets for Power
The agonist-antagonist superset structure is best, with the higher-priority exercise placed first in the superset. This structure allows your first exercise to benefit from the contrast training potentiation effect previously discussed. (6) Alternate-peripheral superset structure may also be used. For example, you may pair bench press with squats, but again, make sure to place your high priority exercise first.
For power, you should train across a wide range of loads. This will allow you to move light weight quickly and heavy weight with ballistic intent. However, training with light loads may change certain exercises if you are truly training with the intent to maximally accelerate. A light squat (e.g. less than 50% 1RM) performed with ballistic intent becomes a squat jump.
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For horizontal and vertical pressing or pulling exercises exercises, medicine ball throws and slams are fun and effective choices for training power on the lighter end of the load spectrum if you have the tools and space.
Hitting two to five repetitions for three to five total supersets, focusing on crisp purposeful repetitions, is a good general target. Be sure to maximize quality of the repetitions by staying much further from failure than you typically would when training for strength or hypertrophy. (3)
If you are using agonist-antagonist supersets to take advantage of potentiation described earlier, use light load for your second exercise (e.g. 50% 1RM) and perform eight ballistic repetitions for three to six supersets.
Perform the concentric phase with ballistic intent, control the eccentric (one to two seconds), and take at least three minutes between each superset to maximize power.
Supersets for Hypertrophy
Training for hypertrophy is where supersets shine brightest. Any superset structure could work. Again, place the higher priority exercise first. For example, if you are supersetting shoulders and triceps exercises and you are most interested in building capped deltoids, you would perform lateral raises as the first exercise and skull crushers second.
Volume-load, or the product of weight lifted and reps, is related to hypertrophy. Your goal should be to maximize this value while maintaining repetition quality. In the superset literature, 65% of three-repetition maximum (3RM) for sets of 10 is a common superset loading scheme. (2,9) It equates to approximately 60% of 1RM. (3)
At 60% 1RM, the average trainee will be able to perform 16 or more repetitions for a straight set. Easy, right? It’s conservative, but not necessarily easy. Due to accumulating fatigue during a superset workout, the number of repetitions left in the tank will drop as you work through your supersets.
When you plan a hypertrophy superset workout right, the first few sets will feel somewhat easy, but you will likely reach failure (or very near failure) for both exercises during your final superset.
Training to failure is not required for hypertrophy, it is simply a byproduct of this training scheme. Pick a repetition volume that leaves three or four repetitions in reserve at the beginning of the superset, so roughly 12 reps per set. Now, attempt to hit that same repetition goal for every subsequent superset in the workout, for three to five total supersets.
This will be challenging, motivating, and brutally effective, as it promotes increased effort as the workout progresses, ensuring high volume-load is achieved.
When sets are taken close to failure, it likely doesn’t matter whether you draw out your reps with a slow tempo or perform them with a controlled and comfortable tempo. Use your preferred rep speed during hypertrophy supersets.
Short rest intervals (e.g. 60 seconds or less) may enhance the metabolic stress experienced by the working muscle, which might promote hypertrophy. (12) Bear in mind, metabolic stress is going to be high during supersets simply based on their structure. (4)
If you are midway through your superset workout and find yourself close to failure or unable to reach your repetition target, take a longer rest interval before adjusting the weights or repetition target. Prolonging rest mid-workout is preferable to failure. Remember, failing before your repetition target means you’ve sacrificed volume-load, a key driver of your gains.
Sample Supersets for Your Training Split
Below are sample supersets consistent with the recommendations above. Plug and play based on the organization of your lifting routine.
Reminders: When programming supersets for hypertrophy, establish a moderate working weight that allows us to reach our repetition target with four repetitions in reserve (RIR). Stick with the established weight and rep scheme throughout the superset, resting longer if needed. When programming supersets for strength, be flexible with volume. End your sets with two RIR and come back to fight another set.
Push-Pull-Legs Split
Agonist-antagonist supersets and alternate-peripheral supersets do not fit well with the popular push-pull-legs structure (except on “leg day”). Despite the potential for fatigue-related loss of performance discussed above, compound sets may still be beneficial, especially to accumulate volume for accessory exercises.
Hypertrophy Focus (Push)
Seated Dumbbell Press 3 x 10 (14RM)
Lateral Raise 3 x 12 (16RM)
Rest: Minimal rest between exercises. Up to four minutes between supersets
Strength Focus (Pull)
Cable Row 4 x 3-5 (6RM)
Hammer Curl 4 x 5-7 (8RM)
Rest: Up to one minute between exercises. Up to five minutes between supersets.
Power Focus (Legs)
Clean 5 x 3 (65% 1RM)
Kettlebell Swing 5 x 8 (Very light weight)
Rest: Up to one minute between exercises. Three or more minutes between supersets.
Upper-Lower Split
For your primary exercises, use supersets to promote agonist-antagonist potentiation. You can also pair a multi-joint exercise with a single-joint exercise.
Power Focus (Upper Body)
Bench Press 5 x 3 (65% 1RM)
Bent-Over Row 5 x 8 (50% 1RM)
Rest: Up to one minute between exercises. Three or more minutes between supersets.
Hypertrophy focus (Lower Body)
Front Squat 4 x 8 (12RM)
Seated Calf Raise 4 x 12 (16RM)
Rest: Minimal rest between exercises. Up to four minutes between supersets.
Agonist-antagonist supersets also work well for accessory exercises. Hamstring curls with leg extensions play nice together, but be sure to perform them in that order.
Research has shown that trainees were able to perform more volume-load when the superset was structured with hamstring curls before leg extensions, compared to the reverse order. (13) The mechanism is not fully understood, but it works for me.
Hypertrophy Focus (Lower Body)
Prone Hamstring Curl 5 x 8 (12RM)
Leg Extension 5 x 12 (16RM)
Rest: Minimal rest between exercises. One minute rest between supersets.
Full Body Splits
The agonist-antagonist supersets from the upper-lower split routine can be programmed as part of a full-body workout. Pairing glute-ham raises or hamstring curls with squats is one of my favorites:
Strength Focus
Glute-Ham Raise 4 x 5-7 (8RM)
Back Squat 4 x 3-5 (6RM)
Rest: Up to one minute between exercises. Up to five minutes between supersets.
Alternatively, you can bounce between upper body and lower body during the workout using alternate-peripheral supersets:
Hypertrophy Focus
Pulldown 5 x 10-12 (14RM)
Romanian Deadlift 5 x 10-12 (14RM)
Rest: Minimal rest between exercises. Up to four minutes between supersets.
Time to Start Supersetting
Lifters with a wide variety of goals can benefit from supersets. Superset structure can vary widely, and different superset structures lead to different physiological responses. Ultimately, the decision of whether to program agonist-antagonist supersets, alternate-peripheral supersets, or compound sets should be based on your training priorities and program organization. Program supersets correctly and your workout will be efficient and brutally challenging.
References
Iversen V.M., Norum M., Schoenfeld B.J., Fimland M.S. (2021). No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Medicine, 51, 2079-2095.
Weakley JJ, et al (2020). The effects of superset configuration on kinetic, kinematic, and perceived exertion in the barbell bench press. The Journal of Strength & Conditioning Research, 34, 65-72.
Sheppard JM, Triplett N. Program design for resistance training. In: Essentials of Strength Training and Conditioning (4th ed). Haff G and Triplett N, eds. Champaign, IL: Human Kinetics, 2016.
Wallace W., et al. (2019) Repeated bouts of advanced strength training techniques: effects on volume load, metabolic responses, and muscle activation in trained individuals. Sports, 7, 14.
Bartz D., Bartz A. (2022). Fatigue–enemy or ally? NSCA Coach, 8, 24-27.
Baker D., Newton R.U. (2005). Acute effect on power output of alternating an agonist and antagonist muscle exercise during complex training. The Journal of Strength & Conditioning Research, 19, 202-205.
Bevan H.R., et al. (2009). Complex training in professional rugby players: Influence of recovery time on upper-body power output. The Journal of Strength & Conditioning Research, 23, 1780-1785.
Jensen R.L., & Ebben W.P. (2003). Kinetic analysis of complex training rest interval effect on vertical jump performance. The Journal of Strength & Conditioning Research, 17, 345-349.
Helms E.R., et al. (2018). RPE vs. percentage 1RM loading in periodized programs matched for sets and repetitions. Frontiers in Physiology, 9, 247.
Schoenfeld B.J., Ogborn D.I., Krieger J.W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45, 577–585.
Antunes L., Bezerra E.D., Sakugawa R.L., Dal Pupo J. (2018). Effect of cadence on volume and myoelectric activity during agonist-antagonist paired sets (supersets) in the lower body. Sports Biomechanics, 17(4), 502.
Schoenfeld BJ (2013). Potential Mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine, 43, 179–194.
Balsamo S, et al. (2012). Exercise order affects the total training volume and the ratings of perceived exertion in response to a super-set resistance training session. International Journal of General Medicine, 5, 123-127.
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The 2022 International Powerlifting Federation (IPF) World Classic Powerlifting Championships have seen record after record fall thus far. One up-and-coming male competitor can now add to that extended list of achievements in Sun City, South Africa.
On June 9, 2022, during the latest edition of the IPF Worlds, powerlifter Asein Enahoro deadlifted a new raw World Record of 362.5 kilograms (799.2 pounds) for the 83-kilogram weight class. The Hungarian athlete wore just a lifting belt and completed the pull from a conventional stance.
Thanks largely to his new World Record deadlift, Enaharo notched a career milestone by finishing in third place for the Men’s 83-kilogram division. It’s the first time he has placed on a podium at an international competition. The United States’ Delaney Wallace and Great Britain’s Jurins Kengamu took home first and second place, respectively.
Enaharo’s podium performance improves upon a 12th place result at his IPF Worlds debut in September 2021. Here are his top stats from the contest:
Asein Enahoro (83KG) | 2022 IPF World Classic Powerlifting Championships Top Stats
Deadlift — 362.5 kilograms (799.2 pounds) | IPF World Record
Total — 780 kilograms (1,719.6 pounds)
In a valiant effort, Enahoro tried to extend his World Record with a third deadlift attempt of 385 kilograms (848.7 pounds) —49.6 pounds more than his new best figure. Enahoro was able to pull the barbell above his knees but lost grip of his left hand, and the official didn’t recognize the rep. Nonetheless, he still has a new record that is 4.4 times his official body weight of 82.25 kilograms.
Finally, the Hungarian competitor surpassed his own previous deadlift World Record of 336 kilograms (740.8 pounds). Enahoro accomplished that feat at the 2021 IPF Worlds.
Here are the full results for each of the top-three competitors in the Men’s 83-kilogram weight class at the 2022 IPF Worlds.
1. Delaney Wallace (United States)
Squat — 295 kilograms (650.4 pounds)
Bench Press — 192.5 kilograms (424.4 pounds)
Deadlift — 315 kilograms (694.5 pounds)
Total — 802.5 kilograms (1,769.2 pounds)
2. Jurins Kengamu (Britain)
Squat — 295 kilograms (650.4 pounds)
Bench Press — 172.5 kilograms (380.3 pounds)
Deadlift — 320 kilograms (705.5 pounds)
Total — 787.5 kilograms (1,736.1 pounds)
3. Asein Enahoro (Hungary)
Squat — 272.5 kilograms (600.8 pounds)
Bench Press — 145 kilograms (319.7 pounds)
Deadlift — 362.5 kilograms (799.2 pounds)
Total — 780 kilograms (1,719.6 pounds)
If Enahoro had successfully finished his 385-kilogram (848.7-pound) deadlift attempt, he would have tied Wallace’s first-place total. In that event, the powerlifter would’ve won the tiebreaker and the gold medal because he has a lighter body weight than Wallace. Enahoro’s official weight was 82.25 kilograms as opposed to Wallace’s 82.4 kilograms.
At the time of this writing, Enahoro hasn’t confirmed when he’ll compete on a sanctioned lifting platform again. He can still hold his head high with his first-ever podium performance at an international contest.
The 2022 IPF World Classic Powerlifting Championships will end on June 11, 2022.
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On June 9, 2022, during the International Powerlifting Federation (IPF) World Classic Powerlifting Championships, 76-kil0gram powerlifter Jessica Buettner set three World Records on the squat, bench press, and total. In addition, Buettner’s new record deadlift of 261.5 kilograms (576.5 pounds) is the heaviest all-time deadlift by any female IPF competitor. The record-breaking deadlift — where she donned just a lifting belt — helped “The Canadian Forklift” secure her second consecutive IPF World title.
Here’s a complete rundown of Buettner’s top stats from her title defense:
Jessica Buettner (76KG) | 2022 IPF World Classic Powerlifting Championships Best Stats
Squat — 218.5 kilograms (481.7 pounds) | IPF World Record
For a moment, Buettner didn’t have a guaranteed championship defense. With fellow 76-kilogram athlete Agata Sitko pushing Buettner to the final round of the deadlift, the Canadian competitor needed to muster up a staggering pull for victory. To win and beat Sitko, Buettner successfully pulled the new World Record of 261.5 kilograms (576.5 pounds) — 11.5 kilograms (25.3 pounds) more than Marte Elverum’s previous top figure.
Notably, even in the heat of an international contest, Sitko sat down after her last deadlift to cheer Buettner on, calling the more experienced Canadian athlete her “idol.”
In a short Instagram reaction post re-sharing her new deadlift record, Buettner kept it short and sweet.
“Reposting the biggest deadlift of my entire life from yesterday, I’m still so hyped about.”
With the victory in the 2022 IPF Worlds, Buettner has won seven straight competitions dating back to 2019 and now has two World Championships to her name (2021-2022). She is also the two-time reigning Canadian National Champion (2021-2022). Plus, in addition to her three new World Records, she’s the current owner of all four raw Canadian National Records on the squat, bench press, deadlift, and total.
At 27-years-old, Buettner is already one of the more accomplished female powerlifters in history. At the time of this writing, she doesn’t have another confirmed prestigious competition on the horizon. Whenever she does compete next, if her past stellar performance says anything, it seems likely she’ll only add to her growing legend.
The son also rises: Despite being discriminated against and having their estates taken, the grandchildren of China’s pre-revolution elite are doing very well for themselves.
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