Originally Posted At: https://breakingmuscle.com/feed/rss

When all is said and done, strongman Ivan Makarov might be remembered as one of the most prolific deadlifters in strength sports history. As the winner of the Giants Live World Deadlift Championships (WDC) in 2021 and an athlete who makes it a point to mainly focus on heavy pulls in competition and in his training — his resume probably speaks for itself. Makarov’s latest feat might soon set him up for all-time history.

On Dec. 3, 2022, Makarov successfully deadlifted 483 kilograms (1,064.3 pounds) during the 2022 Eisenhart Black Competition (EBC) in Bavaria, Germany. The pull — which Makarov completed while wearing a deadlift suit, a lifting belt, and utilizing lifting straps — is the athlete’s heaviest-ever deadlift in a sanctioned competition. To date, Makarov’s heaviest-ever deadlift was a 490-kilogram (1,080.2-pound) pull during a September 2020 training session. As has often been the case for the deadlift-focused strongman, Makarov’s massive pull also won him said portion of the contest.

In the caption of his Instagram post, Makarov beamed with pride and joy at his accomplishment. The emotion in his text matched the elation on his face the moment he successfully locked out the lift before roaring with enthusiasm to the crowd.

This was the best day of my life. Emotions were overwhelming.

What might be the most essential aspect of Makarov’s reflection is that he confirmed he would soon try to eclipse Hafthor Björnsson’s all-time deadlift World Record of 501 kilograms (1,104.5 pounds). In the post’s caption, Makarov inferred that he was ready to pull 505 kilograms at the 2022 EBC but ultimately decided to save his energy and strength for the 2023 WDC. At the time of this writing, there are limited concrete details about the future contest. All that is known is that the event will likely again occur as a part of the 2023 Giants Live World Open sometime in early September 2023.

With that competition and coinciding record-breaking deadlift attempt still a ways away, it seemed as if Makarov — who recently moved to live in Germany — wanted to properly appreciate the moment of his heaviest-ever competition pull for now.

“I moved to a place where I always wanted to live,” Makarov started to write. “I changed my attitude to my life and health, I began to appreciate every day of my life, love my wife more, and I dedicated myself to my favorite job — coaching people. I found an inner freedom that gave me unlimited power.”

The comments of Makarov’s appreciative post feature a who’s who of strongman figures.

Daniel Zamani, who owns the heaviest-ever filmed bench press (365 kilograms/804.7 pounds), replied with a slew of fire emojis. Three-time World’s Strongest Man (WSM) finalist Travis Ortmayer had a simple “absolutely incredible” message. Meanwhile, one of Makarov’s friendly deadlift rivals, Peiman Maheri, shared a heartfelt note about how his peer’s competitive milestone gave him “good motivation.”

With the 2022 calendar year running down and Makarov’s long-term ambitions for a World Record still many months away, it’s unclear what his near-term plans will center around. What seems inevitable is that he’ll be found deadlifting, probably quite often, and there will likely be another mind-blowing pull sprinkled in now and then.

Featured image: @ivan_makarovstrong on Instagram

The post Ivan Makarov Deadlifts 483 Kilograms (1,064.3 Pounds), Puts Himself on Doorstep of History appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Talk to anyone in your average gym about training to build conditioning or cut body fat, and the Turkish get-up is probably not going to be one of the first exercises mentioned, if it comes up at all. It may not have the recognition as a squat or deadlift, but a lack of relative popularity and a unique execution shouldn’t be seen as a negative.

The Turkish get-up, or TGU, can be an effective tool for a variety of goals. This total-body exercise requires, and builds, a serious measure of athleticism. It requires very little loading or setup — if you have a single weight and floor space, you’re ready to rock. While the movement does require some degree of athletic capability, the risk:reward ratio is very favorable since the weight being lifted is light. 

However, the Turkish get-up can take some time to learn. It’s not as simple as some other exercises, like curling a dumbbell or lifting a barbell off the ground. It’s time to learn all the steps of the Turkish get-up so you can take advantage of all the benefits it has to offer, from head to toe.

Turkish Get-Up

• How to Do the Turkish Get-Up
• Turkish Get-Up Mistakes to Avoid
• How to Progress the Turkish Get-Up
• Benefits of the Turkish Get-Up
• Muscles Worked by the Turkish Get-Up
• How to Program the Turkish Get-Up
• Turkish Get-Up Variations
• Frequently Asked Questions

Step-by-Step Turkish Get-Up Demonstration

Take a look at Coach Traver Boehm performing this comprehensive exercise in action, see all of the details involved, and then finish learning the guidelines and tips.

The Turkish get-up truly is a total-body exercise. It requires coordination and concentration to safely deliver results.

How To Do the Turkish Get-Up

Because the Turkish get-up uses so many muscle groups in a variety of movement patterns, the best way to approach the exercise is to compartmentalize each phase of this big lift for eventual mastery.

The exercise is most commonly performed with a kettlebell, but a dumbbell can be used instead. The kettlebell will slightly increase shoulder recruitment due to its offset center of gravity, compared to a more well-balanced dumbbell.

Step 1 — Start on the Ground

Lie on the floor with the weight placed near one shoulder. Roll your body toward the weight and grab the handle with the same-side hand. Support the weight with your opposite hand as you roll your back flat on the ground, using your body to help leverage the weight up to an extended-arm lockout position. Your arm, with the weight, should be aimed straight at the ceiling. 

Bend your leg on the same side as your working arm. Keep your other leg straight, aimed slightly at an angle.

Form Tip: Making yourself “take up more space” in the beginning of the movement will come in handy in later phases of the lift. Your non-working arm and leg should be angled out to create a wide and stable base for the rest of the movement.

Step 2 — Roll to Your Elbow

As you lie there with the loaded arm pointed up, keep your eyes on the weight. Stare at the weight in your hand throughout the exercise. Keep your working arm ramrod straight and vertical. Drive into the floor with your planted foot (on the bent leg) to create tension while using the hand, forearm, and elbow of your opposite arm to lift your torso off the ground. Use the floor to your advantage as a leverage point. Continue letting the raised arm “lead the way” to help you upward. Don’t look away from the weight overhead.

Form Tip: It’s crucial that the knuckles of your working arm face the ceiling at all times. That means keeping your arm pointed straight upward, perpendicular to the floor. Nothing can compromise this position, no matter how your body moves underneath it.  That also means it’s imperative your elbow doesn’t bend. It may ask a lot of your shoulder mobility, but it will also deliver strength and stability.

Step 3 — Drive Up to Your Hand

At this stage, your torso should be off the ground, supported on your forearm, and your butt should still be planted. Get “tall” by pressing your forearm hard into the ground and raise onto just your hand, instead of that entire forearm. Both arms should be straight — one supporting the weight overhead and the other placed palm-down on the floor. If the hand on the floor feels unstable or too far from your body, adjust and bring it in a bit closer to your hips to help your stability. 

Form Tip: Because the Turkish get-up involves multiple steps, it can help to briefly pause after each separate phase to assess your body position. Gradually, as you get more experienced, the individual segments can flow together more smoothly. For example, some lifters are more comfortable “combining” the roll to their elbow (step two) with the hand-supported position (step three), which brings them from lying flat on the floor right up to a straight-arm support, before continuing the movement.

Step 4 — Hips Up, Leg Through

Press your hand and the foot of your bent leg into the floor hard enough to lift your hips off the ground. This must be done carefully and precisely — remember, you still have to control a weight over your head in a locked out position.

Raise your hips as high as your flexibility and strength will allow. The higher you can get them, the easier the next step will be. It helps to squeeze the glute of your bent leg to help with full hip extension. Allow your body to slightly turn toward the hand on the ground, away from the weighted hand.

Briefly pause before carefully bringing your straight leg back through the space you’ve just created by bridging your hips up. Gently pick up your straight leg, tuck your knee, and think about bringing your knee “behind” your body, not just under it. Plant that knee firmly on the ground. You should now have one hand, one knee, and one foot on the ground. And you should still be looking at the weight. 

Form Tip: It’s okay if your knees point in different directions. It’ll actually make for more stability if you plant your second knee at an angle rather than straight on.

Step 5 — Kneel Tall, Then Stand

Use core strength to straighten your torso as you take the planted hand off the ground and settle in a half-kneeling position. Keep your eyes on the prize while you think of your obliques firing hard to bring your body vertically under the weight. Remember, the weight shouldn’t really move much — rather, your body should move to be positioned under the weight.

From the half-kneeling position, perform a basic lunge to stand up — drive through your front foot and bring your feet together in a standing position. You should finish this phase of the exercise fully upright with the weight still locked out overhead.

Form Tip: Some lifters add an additional step after the half-kneeling position, bringing their leg up into the bottom of a squat (instead of a lunge), before standing up. That is a relatively advanced option which requires more hip and shoulder mobility. Stick with the standard lunge position, which has the added benefit of increased core recruitment due to the single-leg movement.

Step 6 — Get Back Down

Standing up is only half the battle. One full repetition requires lying back down, too. The ground won’t go anywhere, so keep your eyes on the weight and learn to reverse your actions by feel, and not by looking down. If you break your focus, the weight will fall.  You’ve done everything necessary to get to the top, so shift it in reverse to get to the bottom.

Step back with the same knee that just came forward (opposite your working arm) and lunge backwards to lower your shin and knee to the ground under control. Plant your non-working hand on the ground in line with your hips, at the side of your body and not behind it. This hand position is important for preventing you from sitting down on your back heel. It will also give your body enough space to create a bridge and pick up your planted knee, so your leg can travel through to its original straight-leg position. Slowly bring your leg forward. Plant your glutes on the ground under control.

Finally, keep your palm down as you slide your arm away from your body until your elbow contacts the ground. Slowly roll your upper body down until your shoulders and back are on the ground. You should be lying down again by this point, with the weight aimed at the ceiling, which means it’s time to put the weight down beside you. Lower the weight until your elbow gently touches the ground. Use your free hand to lower the weight completely to the floor.

Form Tip: Because the exercise can seem complicated and involved, some lifters may be more comfortable initially performing it either with no weight in their hand or while holding an empty cup in the palm of their hand. The lack of resistance can make it more difficult to feel your arm remaining vertical, but it will allow you to focus on the step-by-step instructions.

Turkish Get-Up Mistakes to Avoid 

The step-by-step instruction should cover many troubleshooting issues, but there are some specific technique errors worth highlighting or reinforcing.

Looking Away from the Weight

“Where your eyes go, your body follows.” This saying applies to athletics, dance, and even weight training. Shifting your visual focus can influence your body’s posture and movement. (1)(2) This is why, with the Turkish get-up, it’s crucial to fix your eyes on the weight overhead instead of looking at the ground as you move your hands and feet.

If your eyes drift down to the floor, your arm holding the weight overhead is much more likely to drift off a vertical plane, which increases strain on your shoulder joint and puts your arm in a potentially dangerous angle.

Avoid it: This may sound overly simple, but remember to keep looking at the weight overhead. The basic cue of looking at the weight in your hand can be worth its weight in gold when it comes to keeping a stable and balanced overhead position. Using a mirror doesn’t count because you’re eyes are looking forward (at the mirror), not overhead.

Letting Your Elbow Bend

Unlocking your straight arm on the working side is an instant way to leak strength and have an unsuccessful repetition. Keeping your arm locked out overhead engages your triceps, shoulders, and upper back, which gives you more control over the weight.

Bending your elbow also puts the weight in an inefficient position overhead, so you’re forced to realign your arm and torso to keep the load over your center of gravity. These adjustments trickle downhill and require changing your technique in each step of the exercise to stay in a powerful and stable position.

Avoid it: Keep your elbow locked out by thinking you’re also doing a shoulder press. It should feel like you’re constantly fighting to complete a press through each phase of the get-up. Doing so can be the difference between a successful rep or an unsuccessful rep that comes crashing down – possibly taking your rotator cuff along for the ride.

Keeping Your Feet Too Close Together

Using a bunched-up stance with your feet awkwardly close can prevent a proper base of stability. In addition, after bridging your hips up, there won’t be enough space for your free leg to travel through without catching your other (planted) foot along the way. Essentially, you end up tripping over your own two feet.

Avoid it: Make a conscious effort to spread your feet apart both when you’re lying down and as you begin to stand. It’ll set the tone for the rest of the lift. Keep your feet no closer than shoulder-width to allow a smooth flow to the standing position.

How to Progress the Turkish Get-Up

Technically, the Turkish get-up itself is an advanced progression because it’s the culmination of so many different steps. Breaking the movement down and drilling individual phases of the exercise is one smart way to work toward a full get-up.

Turkish Sit-Up

Practicing the first “half” of the Turkish get-up, rising from flat on your back up to your elbow or hand, is an effective way to practice the initial position while strengthening your core, shoulders, and back.

To do these, it’s simply a matter of performing the initial technique cues, based on what’s comfortable for you to achieve, position-wise. As you grow more accustomed to the movement, reaching an elbow-supported position, a hand-supported position, or a low bridge position can make the full Turkish get-up feel as smooth as butter. 

Benefits of the Turkish Get-Up

The Turkish get-up is one of the most “full-body exercises” of all the full-body exercises. There’s not a muscle from head to toe that isn’t involved in moving or supporting the weight through the full range of motion. As such, it offers some unique benefits compared to many other movements.

Mobility

First and foremost, the TGU is a mobility mammoth. The get-up focuses on mobility of your hips, knees, ankles, thoracic spine, and shoulders, on both the working (weight-supporting) side and the planted side nearest the ground. (3)

If you’re immobile in any of these areas, your body will let you know your weak points in a real hurry. Fortunately, working on appropriate progressions with appropriately light loading is a very effective way to address and improve those weak points.

Conditioning

Simply getting up and down from the floor can sometimes be enough to get someone’s heart rate up and keep it elevated. Adding a load and a ton of mental focus to the mix can make this even more muscularly demanding, in addition to the cardio demands already imposed. If you’re looking for better lungs and a bit of fat loss, you’ve stopped on the right movement.

Muscles Worked by the Turkish Get-Up

Simply put, the Turkish get-up works everything. It’s as “compound” a movement as you can get because it involves nearly every joint in your body, from ankles to elbows and everything in between.

While the emphasis may be on the shoulder complex, nearly every major muscle group including the abs, back, quads, glutes, and hamstrings plays a role in performing a successful rep.

Shoulders

All three heads of your shoulders (the front, rear, and side) are worked during the Turkish get-up. The shoulders of the weight-supporting arm are worked to stabilize the weight overhead as you move throughout space. Because the weight is constantly shifting, your shoulder is actively firing and micro-adjusting throughout the exercise. At the same time, the shoulder of your support arm is worked during the lower portion of the exercise to support your body as you rise off the floor.

Back

While most back exercises involve pulling or rowing motions, your entire back is worked during the TGU. Your lower back, as part of your overall core, works to maintain a safe and stable spine as you rotate, bend, and pivot from a lying to standing position. Your upper back assists shoulder stability and shoulder blade control to keep your arm secured overhead.

Abdominals

Your abs are worked in multiple directions, controlling your upper body position. They’re also worked statically to support many transition phases between steps, as well as dynamically as you bend sideways to maintain a vertical arm position. It’s not uncommon to feel soreness in your obliques (on the sides of your abs) due to the significant range of motion and time under tension.

Legs

While many see the Turkish get-up as an “upper body” exercise, your entire lower body also receives a significant stimulus. Your quads, glutes, and hamstrings are strengthened, particularly during the lunge phase to stand up, while your hips and hamstrings are put through a major mobility session as they go through kneeling and standing positions.

How to Program the Turkish Get-Up

While the Turkish get-up may seem like an advanced movement for athletic lifters, it can also work as a great drill in spatial awareness and neuromuscular coordination for beginning lifters. (4) Moreover, whether your goal is conditioning, strength, or hypertrophy, the TGU can find a place in a program either as a main part of the workout or as a post-workout finisher to get the last juice out of muscles that have been worked hard. 

Light to Moderate Weight, Very Low Repetition

One reliable method to incorporate the Turkish get-up is to do sets of three to six sets of one to two reps per arm, alternating arms between each repetition. This is a great way to throw them into a workout, either on their own or as part of a superset, because the low reps allow you to further emphasize picture-perfect technique.

Reps For Total Time

Using the TGU as a “finisher” can be highly effective when performed for a fixed amount of time rather than aiming for a couple of individual repetitions. Making this change will take the emphasis off of the weight being lifted and shift focus more toward the cardio benefits.

One effective method here is to choose a comfortable weight based around your abilities (err on the side of going “too light”), and set a timer for anywhere between three and six minutes, and perform continuous reps (alternating arms). Try not to stop moving until the time has elapsed. It’s crucial that you don’t rush through the movements just to rack up more reps within the time limit — maintain your technique at all times.

After the very first minute, you’ll notice your entire body working hard, with your shoulders burning and your heart rate going through the roof.  

Turkish Get-Up Variations

When and if you’ve mastered the Turkish get-up, you can actually move on to some simple, effective variations for an even greater challenge.

Barbell Get-Up

Performing a Turkish get-up with a barbell instead of a dumbbell or kettlebell is, arguably, one of the most eye-catching and attention-grabbing exercises you can see done in a gym. It also happens to be a highly challenging way to test your total-body strength and shoulder stability.

The length of the barbell means drastically increased instability. The bar will attempt to tip forward and backward, as well as rotate, as you move through the exercise. Exerting 100% control over the barbell and keeping it level requires high-level muscular control and coordination.

Turkish Get-Down

The Turkish get-down, sometimes called a reverse Turkish get-up, appears to be a simple reversal of the basic TGU. Instead of beginning in a lying position and working to stand up, you begin standing with the weight locked overhead, move to a lying position, and stand up again.

This is sometimes seen as a “regression” or easier variation of the basic TGU because many people are simply more comfortable in a standing start position. It can also be more accommodating for lifters who lack the necessary core strength to initially perform the sit-up portion of the basic TGU.

FAQs

The Get-Up Wrap-Up

The dynamic quality of this unique exercise can be the exact game changer that a lifter of any skill level needs take their gains to the next level. The problem with most gym training that it encourages some lifters to only focus on the specific task at hand – namely, performing a good-looking rep of whatever movement is being trained. The real challenge is finding movements that translate to real-life or athletics, like the TGU. Especially when it means you can nab some extra hip and shoulder mobility while building serious core strength. These types of movements are win-win.

References

1. Imai, T., Moore, S. T., Raphan, T., & Cohen, B. (2001). Interaction of the body, head, and eyes during walking and turning. Experimental brain research, 136(1), 1–18. https://doi.org/10.1007/s002210000533
2. Richard P. Di Fabio, Saurav Paul, Alongkot Emasithi, John F. Greany, Evaluating Eye–Body Coordination During Unrestrained Functional Activity in Older Persons, The Journals of Gerontology: Series A, Volume 56, Issue 9, 1 September 2001, Pages M571–M574, https://doi.org/10.1093/gerona/56.9.M571
3. St-Onge, E., Robb, A., Beach, T. A. C., & Howarth, S. J. (2019). A descriptive analysis of shoulder muscle activities during individual stages of the Turkish Get-Up exercise. Journal of bodywork and movement therapies, 23(1), 23–31. https://doi.org/10.1016/j.jbmt.2018.01.013
4. Ayash, Adam & Jones, Margaret. (2012). Kettlebell Turkish Get-Up: Training Tool for Injury Prevention and Performance Enhancement. International Journal of Athletic Therapy & Training. 17. 8. 10.1123/ijatt.17.4.8.

Featured Image: Paul Aiken / Shutterstock

The post How to Do the Turkish Get-Up for Total-Body Strength and Conditioning appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

These days, Clifford Smith Jr., also known as the rapper “Method Man,” can bask in his status as a founding member of the influential music group — the Wu-Tang Clan. Though that part of his life still seems to be humming along, Smith Jr. appears to be enjoying his downtime polishing up something other than his vocal pipes. In this case, that means strength-training his body.

On Dec. 3, 2022, Smith Jr. shared a clip where he worked through a 10-rep set of incline presses with 120-pound dumbbells in each hand. The rapper-turned-strength enthusiast wore elbow sleeves, and wrist wraps to help him through the chest-focused set. His elbows reached a shoulder-joint friendly 90-degree depth on each repetition.

Smith Jr. hasn’t shared his long-term upper-body training goals, if he has any. Based on part of his recent precedent, it could be fair to assume he’s working out with a bigger picture in mind.

For example, in early November 2022, Smith Jr. successfully locked out a 227.3-kilogram (500-pound) deadlift personal record (PR) from a conventional stance while wearing a lifting belt and utilizing lifting straps. That pulling session was likely connected to previous progressive training feats like a 224.5-kilogram (495-pound) deadlift from mid-October 2022.

Meanwhile, in August 2022, Smith Jr. shared an update on his bench press progress when he worked through a 142.8-kilogram (315-pound) press for five reps with wrist and elbow wraps. Another clip from early November 2022 showcases Smith Jr. polishing up his back muscles with some lat pulldowns at an undisclosed weight. All this paints the potential picture of Smith Jr.’s latest incline dumbbell presses being part of his trying to incrementally improve upon his bench press with auxiliary exercises.

As far as Smith Jr.’s recent musical exploits, he is featured on Vinnie Paz’s latest solo album entitled “Tortured in the Name of God’s Unconditional Love.” The compilation was released on Nov. 18, 2022, and has the 51-year-old Smith Jr. dropping a cameo verse in the solo track “Invisible Ether” discussing the current state of the music industry.

Regardless of his precise training aim, it’s evident that Smith Jr. places a premium on maintaining his fitness in the gym while simultaneously keeping his music pursuits busy. His Instagram, for one, is littered with occasional clips of his moments from working out when it’s not disclosing a promotional item for his recording career.

It seems if Wu-Tang is for the children, then well-maintained weights, assumed quality nutrition, and heavy lifting is for one of the group’s founders.

Featured image: @methodmanofficial on Instagram

The post Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

It’s been an eventful fall for strength sports living legend Hafthor Björnsson. After some years away from Atlas stones and other heavy implements, the Icelandic athlete had announced he’d be making an eventual strongman comeback. First on his agenda, though, was a foray back into powerlifting, an effort he seems to have maximized.

On Dec. 3, 2022, Björnsson captured first place in the 140-kilogram-plus weight class at the 2022 Thor’s Christmas Powerlifting Meet. At the time of this writing, it is unclear if the competition was under the jurisdiction of a formal powerlifting organized body, though the event was held with dozens of athletes lifting in front of judges adhering to strict powerlifting standards. The contest took place at Björnsson’s home facility, Thor’s Power Gym, in Kópavogur, Iceland.

Björnsson didn’t have his eyes on notching any powerlifting records in his weight class, but he had ambitions of amassing at least a 1,000-kilogram (2,204.6-pound) total. The athlete fell short of that goal at 970 kilograms (2,138.5 pounds). He came close, nearly completing a 400-kilogram (881.8-pound) squat that could’ve helped his case, but he was unable to achieve lockout.

The all-time deadlift World Record holder (501 kilograms/1,104.5 pounds) also couldn’t reach knee-level with a final attempt of 410 kilograms (903.9 pounds) to seal the deal. With his last powerlifting meet occurring in December 2018, Björnsson is likely more accustomed to using a deadlift suit and lifting straps in a strongman context, but didn’t have that setup here — using just a lifting belt for his pulls.

Per a video of the full competition on his YouTube channel, Björnsson came down with an undisclosed illness just days before the contest, purportedly losing five kilograms (11 pounds) of body weight in a short timeframe. That situation likely may also have played a part in his strength and power not being where he wanted it to be. Nonetheless, he still took home a victory.

In addition to his belt-only deadlift, Björnsson completed his back squat with wrist wraps and knee wraps, as well as a belt, and had wrist wraps and a belt adorned for his bench press. Here’s an overview of the top stats from the powerlifter/strongman’s performance:

Hafthor Björnsson | 2022 Thor’s Christmas Powerlifting Meet

• Squat (w/Wraps) — 380 kilograms (837.7 pounds)
• Bench Press — 210 kilograms (463 pounds)
• Deadlift — 380 kilograms (837.7 pounds)
• Total — 970 kilograms (2,138.5 pounds)

Björnsson’s immediate plans for the future are unclear at this time. While he may dabble and keep his training up through the rest of the 2022 calendar year, it seems fair to assume he will otherwise not compete again until 2023. By that time, there may be more clarity on when this usual strongman will be back to doing things like pressing logs and carrying car frames again.

Featured image: @gpa_ipo_ipl on Instagram

The post Hafthor Björnsson Wins Powerlifting Return, Achieves 970-Kilogram (2,138.5-Pound) Total appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Bobbie Butters has been a competitive powerlifting fixture for over a decade. Per Open Powerlifting, as a raw Teen competitor, she began her career with a victory at the 2012 British Drug Free Powerlifting Association (BDFPA) West Midlands Divisional. From that point on, she’s been a mainstay at several tentpole contests over the years. Her latest performance might be one of the biggest highlights of an extended career.

On Dec. 1, 2022, Butters captured her first European championship during the 2022 European Powerlifting Federation (EPF) European Classic Powerlifting Championships. The athlete featured in the raw 57-kilogram weight class — a category she has occasionally vacillated between over the years. The contest is taking place from Nov. 25, 2022, to Dec. 4, 2022, in Skierniewice, Poland.

Butters’ performance saw the athlete record all-time raw competition bests on her squat, bench press, and total. Here’s an overview of her top stats from the 2022 European Championships:

Bobbie Butters | 2022 EPF European Classic Powerlifting Championships

• Squat — 185.5 kilograms (408.9 pounds) | All-Time Raw Competition Best
• Bench Press — 112.5 kilograms (248 pounds) | All-Time Raw Competition Best
• Deadlift — 185 kilograms (407.8 pounds)
• Total — 483 kilograms (1,064.8 pounds) | All-Time Raw Competition Best

Butters’ victory could be more notable given her recent spate of podium results. Before she took home the 2022 European 57-kilogram title, Butters’ last victory occurred at the 2019 English Powerlifting Association (EPA) The Roses Cup. Since then, Butters had enjoyed a handful of podium finishes — most notably a third-place result at the 2022 International Powerlifting Federation (IPF) World Classic Powerlifting Championships — but hadn’t been able to finish off an appearance with a win.

That is, until Butters came out on top in the 2022 European Championships.

In addition to her new European title, according to the IPF database, Butters recorded the current IPF squat World Record (183 kilograms/403.4 pounds) at the 2022 IPF contest. Here’s a rundown of some of the more notable results of Butters’ career:

Bobbie Butters | Notable Career Results

• 2012 BDFPA West Midlands Divisional (Teen/Raw) — First place | First career victory
• 2013 BDFPA British Powerlifting Championships (Teen/Raw) — First place
• 2016 EPA North West Team Competition (Open/Raw) — First place
• 2017, 2019 EPA The Roses Cup (Open/Raw) — First place
• 2018 EPF European Classic Powerlifting Championships (Open/Raw) — Third place
• 2019 British Powerlifting (BP) British Women’s Classic Powerlifting Championships (Open/Raw) — First place
• 2021-2022 IPF World Classic Powerlifting Championships (Open/Raw) — Third place

The 2022 European Championships might be the last time Butters is seen on a sanctioned lifting platform during the 2022 calendar year. By the time she competes next, she may well parlay her European victory into some momentum for consistent flourishes next year.

Featured image: @bobbie.butters on Instagram

The post Powerlifter Bobbie Butters (57KG) Wins First Career European Championship appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

After an all-around competitive year filled with glowing performances, Tiffany Chapon could’ve theoretically put a cap on her productive 2022 before her most recent contest. No one would’ve blamed her for hanging up her lifting belt months earlier to begin recuperating for another potentially fruitful powerlifting circuit in 2023. Though that thought process probably wouldn’t have matched up with the strength, power, and general fiery competitive spirit of one of the sport’s biggest young superstars.

For the second consecutive year, Chapon has won the 2022 European Powerlifting Federation (EPF) European Classic Powerlifting Championships. As the athlete has done in most of her competitive appearances dating back to September 2020, Chapon’s first-place performance saw her feature in the 47-kilogram weight class as a raw and Open competitor. This year’s contest takes place in Skierniewice, Poland, and runs from Nov. 25 to Dec. 4, 2022.

Here’s an overview of Chapon’s performance at the 2022 European Championships, with her top stats on each of her best lifts:

Tiffany Chapon | Top Stats 2022 EPF European Classic Powerlifting Championships

• Squat — 150 kilograms (330.7 pounds)
• Bench Press — 95 kilograms (209.4 pounds)
• Deadlift — 162.5 kilograms (358.3 pounds)
• Total — 407.5 kilograms (898.4 pounds)

While she didn’t notch any records, taking home another European title in her weight class could be a sign of the consistent excellency Chapon has established throughout her career. According to Open Powerlifting — in a competitive strength journey that began in September 2020 at the 2020 Fédération Française de Force (FFForce) Silent Worker Meet — Chapon has now won nine of 12 career contests. That sterling resume not only includes her two consecutive European titles (2021-2022) but also back-to-back victories in the annual International Powerlifting Federation (IPF) World Classic Powerlifting Championships (2021-2022).

That 2022 IPF display might be the current tentpole moment of Chapon’s life on sanctioned lifting platforms. At the contest in Sun City, South Africa, the French athlete broke three separate IPF World Records in the 47-kilogram division on the squat (160.5 kilograms/353.9 pounds), bench press (96 kilograms/211.6 pounds), and total (426.5 Kilograms/940.4 pounds). Note: Per the official IPF database, Chapon’s bench press mark has since been surpassed by Ukraine’s Nataliia Cheremenko (99 kilograms/218.2 pounds) at the 2022 European Championships.

Results like this should probably have been no surprise for Chapon. A handful of training occasions in spring 2022 saw the athlete unofficially surpass various IPF World Records multiple times. In this case, practice made (almost) perfect for a simultaneous European and World champion.

With the holiday season around the corner, it seems likely Chapon may finally take time to sit back and ruminate on the successful 2022 that was. Though when the calendar finally shifts to 2023, it may only be fair to expect more coming fireworks from this powerlifting dynamo.

Featured image: @turbo_tiff on Instagram

The post Powerlifter Tiffany Chapon (47KG) Wins the European Championship Once Again appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Research of the Week

Iodine deficiency is still a big problem in the developing world. Hard to develop with inadequate iodine levels.

Long COVID-type symptoms more common among COVID-negative patients than COVID-positive patients.

Fasting might be a better alternative to chronic calorie restriction.

Blood donation improves skin aging.

NSAIDs may worsen arthritis over time.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Health Coaching in a Medical Practice with Dr. Judith Boyce

Media, Schmedia

Elon Musk may start putting Neuralink in brains 6 months from now.

More olive oil, less death.

Interesting Blog Posts

Does nicotinamide riboside fuel cancer?

Social Notes

Never stop learning.

Fat bike fun.

Everything Else

The horse is coming back.

Some brains just age more slowly.

Things I’m Up to and Interested In

It’s not about carbs all the time: Time restricted eating sheds liver fat, regardless of baseline diet.

Interesting paper: The evolution of human skin color.

Powerful phrase: Exercise as “metabolic shield” against cancer.

Another interesting study: Hyperbaric oxygen therapy lengthens telomeres.

Amazing: Diagnosis made (correctly) by hallucination (or was it?).

Question I’m Asking

Will you install Neuralink?

Recipe Corner

• Sheet pan chicken and sprouts.
• Pan roasted chicken and vegetables with chicken dijon jus.

Time Capsule

One year ago (Nov 12 – Nov 18)

• Is Honey a Safe(r) Sweetener?—Well, is it?
• Mark’s Big Ass Keto Salad—How to do salad right.

Comment of the Week

“You really should open a Mayo-clinic.“

–I agree.

The post New and Noteworthy: What I Read This Week—Edition 202 appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

Pickles are considered a “take it or leave it” addition to a meal for most people. The majority of people either absolutely love pickles or hate them with a fiery passion. Pickles come in all shapes, sizes, and flavors. I might sound a bit like Bubba Gump from the Forrest Gump movie when I say […]

Originally Posted At: https://breakingmuscle.com/feed/rss

As two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay charges headlong to defend his title at the 2022 edition of the contest, it appears he’s not taking many moments to stop and bask in his past accomplishments. To achieve a historic “three-peat” against a stacked cadre of competitors, the superstar can’t afford to rest on his laurels. With the contest on the horizon on Dec. 16-18, 2022, Elssbiay and his team are preparing for more greatness. How? In the gym.

On Nov. 30, 2022, Elssbiay’s coach, Dennis James, shared a clip of a recent upper-body workout he put the elite bodybuilder through. The short video shows off Elssbiay crushing an incline bench press on a Smith machine, beginning with four 45-pound plates on each end of the bar and using a “drop set” technique — quickly removing one plate per side for high-intensity training with limited rest. It’s another glimpse of Elssbiay seemingly trying to check off every box as he pursues yet another Olympia title in Las Vegas, NV.

This quick peek at a pre-Olympia workout is but another taste of an eventful past few months with Elssbiay in the news and in front of the mirror. As the bodybuilding titan tries to put himself in an exclusive all-time company, various notable figures in the sport have weighed in on his outlook for the 2022 Olympia title.

For example, in early October 2022, while breaking down the top contenders, eight-time Mr. Olympia (1998-2005) Ronnie Coleman predicted another Elssbiay victory. The living legend cited Elssbiay’s seemingly insurmountable size as his reasoning for the prognostication. Meanwhile, in late October 2022, fellow eight-time Olympia winner Lee Haney (1984-1991) noted that he thought Elssbiay’s current status as bodybuilding’s king is, ironically, comparable to Coleman at the peak of his reign.

It shouldn’t be surprising then that coaches like Miloš Šarčev believe Elssbiay will be battling it out at the top against up-and-comers such as Nick Walker.

Elssbiay’s physique has certainly looked the part of a champion who can win three straight titles. In his final update of the off-season in late September 2022, the Egyptian athlete revealed he weighed a mammoth 337 pounds. It’s that sort of trademark mass that might help Elssbiay keep his throne.

While there’s the expectation that some phenoms could push Elssbiay in mid-December, all eyes will likely center on the athlete’s latest quest for glory. With his peers gunning for his esteemed crown, Elssbiay will have to bring his best to the 2022 Olympia stage. It doesn’t appear to be a task he and his coach are taking lightly in the least.

Featured image: @bigdjames on Instagram

The post Mamdouh “Big Ramy” Elssbiay Polishes Up His Chest With Coach Dennis James appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Compared to some of his peers, Brandon Curry’s approach to sharing updates on his progress in preparation for the 2022 Mr. Olympia is a little more discrete. The 2019 Olympia winner may share occasional tidbits from his training, like other top bodybuilders, but he hasn’t been one to regularly disclose many concrete notes about his physique during the 2022 calendar year. With the next iteration of the contest looming on Dec. 16-18, 2022, in Las Vegas, NV, the elite bodybuilder set the table for where he stands.

On Nov. 28, 2022, during an appearance on a podcast with Fouad Abiad Media, Curry discussed expectations for the 2022 Olympia. In the process, while he wasn’t specific because he wanted to “keep things quiet,” the athlete noted that he weighed “above 260 pounds” at the time of the interview. Then, he broke down his outlook for the massive December contest.

For the most part, Curry has kept his nose to the grindstone in recent months. After winning the 2022 Arnold Classic in March, it seems apparent the star bodybuilder kept his head down, honing his physique through strength-building and nutrition.

After revealing his approximate body weight, Curry outlined who he thinks will finish in the top 10. Unsurprisingly, the athlete has himself winning for the second time in four years in Las Vegas.

Brandon Curry | 2022 Mr. Olympia Top 10 Prediction

1. Brandon Curry
2. Mamdouh “Big Ramy” Elssbiay
3. William Bonac
4. Hadi Choopan
5. Rafael Brandao
6. Michal Križánek
7. Chinedu Andrew “Jacked” Obiekea
8. Samson Dauda
9. Hunter Labrada
10. Nick Walker

While he has questions about his overall conditioning, Curry appears to be a fan of debuting Olympia competitor Križánek, in particular. The seasoned Olympia athlete believes Križánek brings enough to the table with other aspects of his body to shine.

“He’s [Križánek] so new, he’s a big guy,” Curry explained. “I think he’s got to get his conditioning better for this show, and he’s going to make an impact this year …  I think his conditioning is going to be better by the Olympia. I mean, he’s been dieting for how long? I think the separation in his legs and the shape is going to carry him enough.”

As for his honesty about athletes like Walker — who enters the 2022 Olympia riding a wave of hype — Curry thinks “The Mutant” hasn’t improved enough from his fifth-place debut at the 2021 iteration.

“To me, he [Walker] looks similar to last year’s pre-tanner,” Curry said. “[When] you put the tanner on him, I think he’ll look similar to last year. I don’t think there’s a dramatic difference. I know he’s going to be hard and conditioned.”

Ultimately, Curry thinks comparisons to Walker’s on-stage competitors will be a significant challenge to his Olympia chances.

“His [Walker] thing is, how many comparisons are they going to put him through?” Curry maintained. “That’s going to be the Achilles heel for him. I think the more comparisons he [Walker] has to go through, the more he’ll start to fade.”

With roughly only two weeks to go before the 2022 Olympia at the time of this writing, Curry will soon unveil the physique he’s been keeping under wraps. Whether he makes good on his predictions — especially in capturing a second career Olympia title — is something the bodybuilding world will only know when this former champion returns to the stage.

Featured image: @brandon__curry on Instagram

The post Brandon Curry Weighs Over 260 Pounds, Predicts Another Olympia Victory appeared first on Breaking Muscle.