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For some, the 2022 European Powerlifting Federation (EPF) European Classic Powerlifting Championships were about extending a reign on top. For others, it was about enjoying a breakthrough podium moment, with a variety of near-victories in the rearview mirror. British powerlifter Sophia Ellis fits the latter category.
On Dec. 3, 2022, Ellis captured her first career European title at the 2022 EPF European Championships. The athlete competed raw in the 76-kilogram weight class — her competitive division dating back to early March 2020. The strength contest took place from Nov. 25, 2022, to Dec. 4, 2022, in Skierniewice, Poland.
Amidst her championship performance, Ellis scored a new European and British Record in the 76-kilogram class on the deadlift — successfully pulling240.5 kilograms (530.2 pounds) for those top marks. Ellis completed her deadlift from a sumo stance while using a mixed grip and wore just a lifting belt.
In addition to her new deadlift records, Ellis matched her all-time raw competition best bench press of 122.5 kilograms (270 pounds). She scored her new all-time raw competition best total of 528 kilograms (1,164 pounds), surpassing her previous best of 527.5 kilograms (1,162.9 pounds) by half a kilogram (1.1 pounds). Both past bench press and total figures occurred at the 2022 International Powerlifting Federation (IPF) Arnold Sports Festival.
Here’s an overview of the top stats from Ellis’s complete performance at the 2022 EPF European Classic Championships:
2022 EPF European Classic Championships Results | Sophia Ellis (76KG)
Bench Press — 122.5 kilograms (270 pounds) | Equals All-Time Raw Competition Best
Deadlift — 240.5 kilograms (530.2 pounds) | European and British Record
Total — 528 kilograms (1,164 pounds) | All-Time Raw Competition PR
Prior to her victory at the 2022 EPF European Championships, the highlight of Ellis’s powerlifting career was arguably her 76-kilogram division win at the 2022 British Powerlifting (BP) British Classic Women’s Championships.
Ellis also boasts a top-four finish in the 76-kilogram class at the 2021 IPF World Classic Powerlifting Championships.
In a post on her Instagram after the European competition, Ellis beamed with pride and reflected on what the win might have meant to her late father.
“This still feels so surreal, but I won … European Champion 2022!” Ellis wrote. “It means the absolute world to me to have won this championship and stand on top of that platform … I know Dad is looking down, celebrating with me.”
When you look around at why so many people are out of shape and unhealthy these days, it’s not because they don’t know the importance of physical fitness. Of course they do, and of course they know that working out would fix many of their issues. The problem is they have no motivation to work out.
The most important part of working out isn’t the specific program you follow (or don’t). It’s not what leg exercises you do. It’s not whether you train with free weights, machines, or bodyweight. It’s not deciding between cardio, weight lifting, cycling, or running. It’s actually getting into the gym and doing the workout. The most important part of the workout question is being motivated to actually work out.
Because the best workout is the one you’ll do consistently. You can have all the knowledge in the world, access to all the best equipment, take all the supplements and protein powder, but if you can’t actually motivate yourself to work out, it will all be for nothing. If you have trouble getting yourself motivated to work out, keep reading for some tips and tricks for getting the motivation you need.
Make your workouts more playful and interesting.
The greatest type of motivation is intrinsic motivation: the kind that emerges from within. Dogs are intrinsically motivated to eat food because food tastes good and their desire for it is deep-seated. Children are motivated to explore the world around them because the world is new and endlessly interesting. The desire comes from within.
If extrinsic motivations like “lift this much weight” or “lose this many pounds” aren’t helping you find the motivation to actually workout, doing something fun and/or engaging as a workout will. Maybe you want to pick up a sport. Or surfing. Or martial arts. Or mountain biking. For me, my favorite “workout” is paddle boarding, playing Ultimate Frisbee, and riding my fat bike along the beach. All fun, all excellent ways to exercise. And the cool thing about this is that you quickly realize doing more formal workouts in the gym will help you get better at the fun workouts, too. These days I train in the gym to enhance my playing.
Get a workout buddy.
Humans are social animals. We aren’t meant to go through life alone. We aren’t meant to perform difficult physical tasks alone. Hunters work together. Physical laborers labor together. Soldiers go to war with their comrades. Everything physical in life, with few exceptions, works better and is more enjoyable with other people involved.
One of the biggest reasons CrossFit is so successful is that it gives you a community to train with. You show up to the workout of the day and you know there will be some friends suffering right along with you. This dilutes the suffering and enhances the positive effects, keeps you going when the going gets tough.
Pay for a trainer.
Putting money down on a trainer for a few months of sessions is a way to trick yourself into working out when you don’t want to. In fact, that’s probably at least 50% of why fitness trainers are so useful: The “sunk cost” of having paid for a trainer upfront will compel you to make good on your investment and actually go work out. People hate losing money. You’ve paid for it—you’ll use it.
Join a gym.
The gym isn’t just about the equipment, although that helps. It’s also a place expressly designed around working out. It’s full of people who are there to train. The collective energy is all directed toward the pursuit of physical excellence. Not everyone enjoys the gym, but those who need it, need it. I’m a big “nature guy,” preferring to spend as much time outdoors at the beach, in the forest, and in the mountains as I can. But I still go to the gym a couple times a week because the atmosphere is so conducive to working out.
Drink coffee 30 minutes before you want to workout.
Caffeine is potent stimulant of dopamine, the primary motivational neurotransmitter. When the body wants you to do something, it uses dopamine to motivate you. Caffeine can enhance that motivation.
Caffeine doesn’t just make you want to work out before you work out. It also makes the workout more enjoyable by reducing fatigue and perceived difficulty. Training becomes more rewarding, thus making you more likely to be motivated to do it the next time. As long as you aren’t training late at night, 50-100 mg of caffeine will help you get to the gym and have an effective training session once you’re there.
Supplement with L-tyrosine.
When your body produces dopamine, it does so with the amino acid tyrosine. Tyrosine converts to L-DOPA which converts to dopamine. Simply taking L-tyrosine won’t necessarily boost your general motivation, but tyrosine deficiency definitely lowers dopamine levels.1 If you have a tyrosine deficiency, taking supplemental tyrosine should improve your motivation.
Find your place.
Some people drop thousands on a home gym only to realize they can’t really train at home. Some people join a gym only to realize they prefer the solitude of working out at home. Some people realize they don’t like working out indoors at all but prefer the park, the hiking trail, the beach.
You need to find your perfect spot, that physical space that triggers something inside you and makes you want to move, lift, run, and train. If you haven’t found it yet, start looking.
Just get in the door.
The hardest part of motivating yourself to work out is getting into the gym, handling the logistics of gym clothes, driving, timing, all that. But once your’e there, you’re in. You’re not going to drive to the gym, walk into the weight room, and then turn around and go back home. That’s not how it works. Get in the door and the rest will take care of itself.
Don’t think about all the lifting you’ll have to do, all the warming up. Don’t think about the weights or the cardio. Just think about getting to the gym. That’s it. That’s your job. And then it all takes care of itself from there.
Compete.
A big issue with most people trying to find the motivation to work out is that they need motivation in the first place. They’re constantly thinking about the workout. They’re stressing over it. They’re looking for excuses, they’re searching for a reason not to do it. Nine times out of ten you won’t do the thing you’re thinking about all the time—you’ll just stay paralyzed.
Competition—friendly or otherwise—removes second-guessing. If you turn your training into a competition with a friend, if you’re competing to see who can get the most steps or run the most miles or do the most reps, it’s no longer about the workout and the effort it requires. It’s about beating the other person. If you’re wired like I am, competition is a great way to motivate you to get into the gym.
Consider the neurotransmitter theory of training styles.
A fitness coach I know personalizes his training programs to the client’s dominant neurotransmitters. He administers a simple test that purports to reveal the client’s dominant neurotransmitter and then puts together a training program that complements their inclinations. The test is called The Braverman Test.
Dopamine: strength training, high intensity movements, Olympic lifting, all-out training, dynamic movements, lots of variety, higher volume/frequency of training
Acetylcholine: steady incremental progress, a routine that doesn’t change much, plenty of rest
Serotonin/GABA: play, sports, hiking, irregular weight lifting (rocks, instead of weights; logs instead of machines), anything that keeps it interesting
If you take the test and hew your workouts to your dominant neurotransmitter, you’ll likely be more motivated to do them.
Look in the mirror.
Most people who really want to workout but have trouble with motivation need to work out. Just being honest: it usually shows in their fitness levels and their body composition. So here’s what you should try doing:
Look at yourself naked in the mirror. Do this every morning and night. Don’t suck anything in, don’t flex, don’t try to look your best. In fact, look your worst. Let your gut hang out and just look at yourself. Take it all in until you feel like you really want to get into the gym and start working on yourself. Sometimes you just need to feel the pain and shame of having let yourself go before you do something about it.
How do you motivate yourself to work out? What tips and tricks would you add?
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Travel is inevitably associated with a departure from normal routine, but regular resistance exercise is one habit you don’t want to leave behind.
Resistance training helps to maintain and improve physical health, appearance, and strength. Strong evidence even links resistance training to reduced risk of death from all causes. (1) Beyond these obvious benefits, resistance training is emerging as a potential intervention to support mental health. (2)(3)
Credit: Prostock-studio / Shutterstock
For the sake of your body, lifespan, and mind, resistance training must be accomplished during travel. Since hitting the weights can be challenging when you’re on the road, here are three travel-ready workouts for your next expedition.
Staying in a hotel or short-term rental with no fitness facility? Fortunately, bodyweight training is a viable option to hit nearly all major muscle groups.
No Weights, All the Gains
This quick and efficient bodyweight workout can be performed in the comfort of your hotel room or short-term rental bedroom. Classic exercises like the push-up are combined with challenging moves that train body parts you might not have known were possible using bodyweight. Since strength levels and body weights vary, a wide range of repetitions are suggested for this workout. Shoot for a repetition target that results in a challenging set.
Push-Up
How to Do it: Lie on the floor with your palms under or just outside of your shoulders and your toes dug in to the floor. While maintaining a ridged plank (straight line through your torso and legs), push through your palms until your elbows are straight. Lower with control.
Sets and Reps: 3 x 5-20
Rest time: Rest 60 seconds between sets.
Pike Push-Up
How to Do it: Begin in a high plank or push-up position supported on palms and toes with straight arms and straight legs. Push back into the “pike” position by shifting your hips back and keeping your back straight, inverting your head downward. Perform a push-up by lowering your forehead toward the floor then pushing back to the v-shaped pike position.
Sets and Reps: 3 x 5-15
Rest time: Rest 60 seconds between sets.
Rear Foot Elevated Split Squat
How to Do it: Set up for the Rear Foot Elevated Split Squat, also known as Bulgarian Split Squat, by sitting on the edge of the bed and straightening your working leg in front of you, with your heel on the floor. Maintain this foot placement as you stand, and place your non-working foot behind you on the bed. Lower your body toward the floor with control, then return to standing. Keep most of your weight through your front foot, not on the rear support foot.
Sets and Reps: 3 x 10-20 per leg.
Rest time: No rest between legs. Rest 60 seconds between sets.
Elevated Single-Leg Bridge
How to Do it: Lie on your back perpendicular to the bed with your knees bent approximately 90 degrees. Place your working side heel atop the bed, while maintaining the other leg unsupported. Bridge your hips up by driving your heel into the bed and extending your hip. Lower with control.
Sets and Reps: 3 x5-15 per leg.
Rest time: No rest between legs. Rest 60 seconds between sets.
Side Plank
How to Do it: Lie on your side with your support arm on the floor directly under your shoulder. Straighten your support arm and reach your top arm to the ceiling. For balance, widen your base by placing the heel of your top leg far in front of the toes of your bottom leg. Imagine a straight line running through your nose, chin, sternum, and zipper. Don’t let your hips drop toward the ground. Hold this position for time before switching sides.
Sets and Hold Duration: 3 x 20-30 seconds per side.
Rest time: No rest between sides. Rest 60 seconds between sets.
Travel Workout with a Resistance Band
Along with a toothbrush, deodorant, and clothing, a resistance band belongs on your list of “travel essentials.” One simple resistance band allows you to train and add resistance to movement patterns that might otherwise be impossible without access to a gym. Best of all, a resistance band is light, easy to pack, and inexpensive.
Have Band, Will Travel (and Train)
This workout can be completed with a single loop-style resistance band (41-inch / approximately one meter) of moderate thickness. Select a band between 0.5 and 1.5 inches (1.27 to 3.81 centimeters) thick, depending on your strength.
Band Pull-Apart
How to Do it: Stand with the resistance band loop around your torso. Hold a short length of band in front of your shoulders with outstretched arms, palms down. Stretch the band by pulling your arms apart and squeezing your shoulder blades together. Return to the starting position.
Sets and Reps: 3 x 10-20
Rest time: Rest 90 to 120 seconds between sets.
Band Push-Up
How to Do it: Wrap the band around your mid-back, below your shoulder blades. Pin the ends of the band under your palms and begin the exercise in the top push-up position — supported on your palms and toes with your elbows straight. Lower your body toward the floor, then return to the top position.
Sets and Reps: 3 x 5-12
Rest time: Rest 90 to 120 seconds between sets.
Band Split Squat
How to Do it: With the band looped around the base of your neck or across your upper back, securely anchor the other end under one foot. For safety, hold the band with both hands during the exercise. Take a large step back with the leg that isn’t atop the band. While keeping most of your weight over your front foot, lower your body toward the floor by bending your hip, knee, and ankle. Drive back to the top position. Perform all reps with this foot position before carefully switching legs.
Sets and Reps: 3 x 10-20 per leg.
Rest time: No rest between legs. Rest 90 to 120 seconds between sets.
Band Row
How to Do it: Place one foot securely on the center of your band. Hold the ends of the band with a neutral grip (palms facing each other) and perform a modified bent-over row by drawing your upper arms and shoulder blades back. Return to the starting position.
Sets and Reps: 3×10-20
Rest time: Rest 90 to 120 seconds between sets.
Band Half-Kneeling Single-Arm Overhead Press
How to Do it: Hold the band with one hand just above shoulder-height and anchor the other end of the band securely under the same-side knee. Place your opposite foot flat on the floor in front of you. Perform the press by stretching the band toward the ceiling until your elbow is straight but not fully locked out. Return to the starting position.
Sets and Reps: 3 x 10-20 per arm.
Rest time: No rest between arms. Rest 90 to 120 seconds between sets.
Band Good Morning
How to Do it: With the band looped around the base of your neck or across your upper back, securely anchor the other end under both feet. For safety, hold the band with both hands during the exercise. Perform the good morning by hinging forward at the hips while keeping your back straight and your legs slightly bent. Return to the standing positioning.
Sets and Reps: 3 x 10-20.
Rest time: Rest 90 to 120 seconds between sets.
Band Hammer Curl
How to Do it: Stand with both feet securely on a short length of the band. Grasp the other end of the band with your arms at your sides and your palms facing inward. Perform a hammer curl by bending your elbows as you stretch the band. Return to the starting position.
Sets and Reps: 3 x 10-20
Rest time: Rest 90 to 120 seconds between sets.
Workout for the Hotel Gym
The typical hotel gym or “fitness center” is minimalist, to say the least. If you’re lucky, you might find a few treadmills or stationary bikes, a set of dumbbells up to 40 or 50 pounds, an adjustable bench, and, potentially, a random assortment of strength machines. However, even a simple hotel setup is nothing to scoff at. It can provide the tools for a high-quality, full-body resistance training workout.
Get Your Money’s Worth
This workout focuses on building muscle, also known as hypertrophy. A range of 8 to 12 repetitions is the traditional recommendation for muscle growth. (4) For strong lifters, a hotel gym might not offer adequate weight to achieve challenging sets in this repetition range. To remedy this predicament, the hotel workout uses advanced exercise variations, mechanical drop sets, and intensification techniques to ensure a stimulating level of effort is achieved.
Heels-Elevated Dumbbell Front Squat
How to Do it: Elevate your heels one to three inches (approximately 2.5 to 7.5 centimeters) by placing them on the frame of an incline bench. Alternatively, weight plates or squat wedges can be placed under your heels. Hold the dumbbells atop your shoulders. Keep your torso upright as you squat deeply and drive your knees forward to bias the quadriceps. (5) Return to a standing position.
Sets and Reps: 4 x 8-12
Rest time: Rest 90 to 120 seconds between sets.
Bench-Supported Dumbbell Row with Alternating Isometric
How to Do it: Set an adjustable bench to 45-degrees and lie face down holding two dumbbells. Row both dumbbells to the top position by pulling your arms and shoulder blades back. Hold the dumbbell on the left side in the top position as you lower the dumbbell on the right side and row it back up. Next, hold the right dumbbell in the top position as you lower and lift the left dumbbell. Alternate sides with each repetition.
Sets and Reps: 4 x 8-12 per arm.
Rest time: Rest 90 to 120 seconds between sets.
Single-Leg Dumbbell Romanian Deadlift
How to Do it: Hold two dumbbells at your sides and carefully lift one leg into the air behind you. Maintaining a slight bend in your standing leg, fold forward at your hips until you feel a profound stretching sensation in the hamstrings of your working leg. Return to standing. Perform all reps with one leg before switching sides.
Sets and Reps: 4 x 8-12 per leg.
Rest time: No rest between legs. Rest 90 to 120 seconds between sets.
Seated, Incline, and Flat Dumbbell Press Drop Set
How to Do it: This is a mechanical drop set — It uses the the same set of dumbbells and progresses from the most challenging exercise to the least challenging exercise with littler to no rest between each movement. Improved leverage (and mechanical advantage) will allow your muscles to continue after initial fatigue. Set an adjustable bench to a fully upright position. Perform a set of seated overhead presses by pushing the dumbbells from jaw-height to lockout overhead. When your muscles fatigue, adjust the bench to 45-degrees and perform a set of incline dumbbell presses, pushing the dumbbells from your upper chest to overhead. After reaching muscular fatigue again, finally adjust the bench to flat. Perform classic flat dumbbell bench press by pushing the dumbbells from your chest toward the ceiling.
Sets and Reps: 4 x 8-12 for each movement (you may get fewer reps on the latter two exercises due to cumulative fatigue).
Rest time: Rest only long enough to adjust the bench for each movement. Rest 90 to 120 seconds between sets.
Incline Dumbbell Triceps Extension
How to Do it: Perform two arm exercises back-to-back without rest as a superset. Set the bench to a 45-degree angle and perform the incline dumbbell triceps extension — Hold the dumbbells alongside your head with your elbows pointed toward the ceiling. Straighten your elbows to lift the dumbbells, then control them back to the starting position.
Sets and Reps: 4 x 8-12
Rest time: No rest before moving to the next exercise. Rest 90 to 120 seconds between sets.
Incline Dumbbell Curl
How to Do it: Stay on the bench and begin the incline dumbbell curl with your arms hanging at your sides and your palms forward. Curl the dumbbells without allowing your upper arms to swing, then control them back to the starting position.
Sets and Reps: 4 x 8-12
Rest time: Rest 90 to 120 seconds before returning to the previous exercise.
Resistance Training on the Road
Travel can be hard on the body. Changing time zones and forced sedentary behavior in a car, plane, or train threaten to disrupt our normal rhythms and routines. Fortunately, dedicated resistance exercise can be restorative. It maintains training consistency and enables ongoing realization of resistance training benefits. Whether you check into the hotel gym, use a resistance band, or simply show up for bodyweight workouts, be sure to pack resistance training for your next trip.
References
Shailendra, P., et al. (2022). Resistance training and mortality risk: A systematic review and meta-analysis. American Journal of Preventive Medicine, 63(2), 277-285.
Carneiro, L., et al. (2020). The effects of exclusively resistance training-based supervised programs in people with depression: A systematic review and meta-analysis of randomized controlled trials. International Journal of Environmental Research and Public Health, 17(18), 6715.
O’Connor, P. J., Herring, M. P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4(5), 377-396.
Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30
Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. The Journal of Strength & Conditioning Research, 17(4), 629-633.
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When the 2022 Mr. Olympia kicks off on Dec. 16, 2022, there will be a few expected contenders — two-time reigning champion Mamdouh “Big Ramy” Elssbiay, 2019 winner Brandon Curry, and Nick Walker, to name a few — vying for bodybuilding’s biggest title. However, there are also a few ascending newcomers to watch out for in Las Vegas, NV. After he made the transition to the International Federation of Bodybuilding and Fitness (IFBB) Pro League in fall 2022 and earned his Olympia qualification by winning the 2022 EVLS Prague Pro, Michal Križánek is one of them. The athlete seems to be ensuring he won’t waste his debut opportunity.
On Dec. 2, 2022, Križánek shared a workout on his YouTube channel where he puts his hamstrings, calves, and abs through the wringer. With roughly two weeks to go before the Olympia, at the time the clip was posted, the routine paints the picture of Križánek crossing his t’s and dotting his i’s before he steps on the main stage.
Here’s a quick overview of Križánek’s recent workout as he continues the final stages of his Olympia preparation.
Hamstrings
Križánek begins the routine by tackling his hamstrings. He starts this portion with some seated leg curls to isolate that body part. Once Križánek performs a few sets, he transitions to lying leg curls and then closes with some kneeling single-leg curls. By performing these different variations of leg curls, Križánek seems to put a premium on challenging his hamstrings from different positions so as to balance out the different aspects of his leg muscles.
Calves
To give his calves some attention, Križánek mixes in some seated calf raises, which primarily focuses on improving the soleus muscle — which is most involved in standing and walking motions. After performing calf raises from the said seated position, Križánek shifts to standing calf raises. The standing variation of the calf raise accents the gastrocnemius muscle, which is just above the soleus. It is most involved in plantar flexing at the ankle joint and leg flexing at the knee joint.
Abs
To put a cap on his workout, Križánek pushes his abs and general core with machine crunches. Combined with a fat-loss focused diet, training the abs with a full range of motion using appropriate weight is a common way to help achieve a well-defined, stage-worthy set of abdominals.
Without past precedent on the Olympia stage, it’s difficult to predict how Križánek will ultimately fare. Notably, eight-time Mr. Olympia Ronnie Coleman (1998-2005) believes the athlete has “great arms,” but to seriously contend, he needs to make up ground with other aspects of his physique like his back. Should Križánek sand over areas where he apparently needs work, he may come in firing on all cylinders in Las Vegas.
Featured image: @ifbb_pro_michalkrizokrizanek on Instagram
It’s the most wonderful time of the year… to find the perfect gifts for friends and loved ones that will bring genuine smiles to their faces. No pressure, of course.
In all seriousness, many of us are torn between wanting to get great gifts for the people in our lives (gift giving is one of the love languages, after all) and not wanting to buy stuff just for the sake of having something to wrap.
That’s why this year, the Primal team put our collective heads together and came up with a list of gift ideas to help you check off your holiday list lickety-split. The ideas below are aimed at helping everyone live their best Primal lives—get outside, eat great food, use your brain, take care of your body, reduce stress, and generally #LiveAwesome!
* Note, this post does not contain affiliate or sponsored links.
Gifts for the Great Outdoors
To take to the mountains:
Embrace the cold! The right gear makes it easy and fun to stay active outdoors even in these chilly winter months:
Cleats (like these) that strap over shoes or boots make winter hiking and trail running safer
You can never have too many warm socks. Check out Pacas, Darn Tough, and Bombas (a certified B-corp that donates socks for every pair purchased).
A small portable stove like a JetBoil can go in a hiking pack for trailside hot chocolate or a warm meal on a cold outing. It’s also a year-round essential for backpacking. Maybe include a few Primal– or keto-friendly prepared meals.
For beach days:
Or pool days or lounging in your yard days…
Reef-safe mineral sunscreen (Learn more about safe sunexposure, then head to the EWG Sunscreen Guide to find a good brand.)
Muscle, Smoke and Mirrors Vol. I by Randy Roach (“Cool book that traces the history of physical culture eventually giving rise to the modern fitness industry. I recommend this book to anyone interested in health/fitness.”)
Relieve stress with a subscription to a meditation app like Headspace, Calm, or InsightTimer, or for a premium gift, check out Erwan LeCorre’s BreathHoldWork course
New skills: cooking classes, art classes, courses on Udemy or Masterclass
Tickets for concerts, symphony, theater, or a comedy club
Golf or ski passes
Time savers: cleaning services, food delivery (you can offer up your own time and skills, too!)
For Kids
Get kids moving in Primal ways with equipment that encourages them to jump, hang, crawl, and balance like these apparatuses (these also look cool)
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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.
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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.
Credit: Jules43 / Shutterstock
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.
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
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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
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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
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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
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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
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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
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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 sideof 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.
Credit: wavebreakmedia / Shutterstock
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.
Credit: wavebreakmedia / Shutterstock
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.
Credit: Artsplav / Shutterstock
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
How heavy should I lift?
Don’t expect to use tremendous weights initially. Your overall mobility will likely be the limiting factor, not your actual muscular strength. Depending on your hip and shoulder mobility, you may find as little as 10 or 20 pounds challenging enough to maintain good form. However, it’s not uncommon for experienced lifters to perform good-looking reps with half of their bodyweight held overhead. The most important thing to remember is focusing on crisp, clean movements and never letting the weight get away from you during a repetition.
Is using a kettlebell better than a dumbbell?
The exercise technique will be the same no matter what you’re holding. It’s even the same if you’re performing the exercise empty handed. The biggest difference between using a dumbbell or kettlebell is that the kettlebell’s odd shape will shift the weight’s center of gravity “behind” your shoulder, so you’ll need to work even harder to maintain a vertical arm position. That’s why a kettlebell will feel more challenging than a dumbbell of the same weight. For example, if you’re able to use a 30-pound dumbbell, you might struggle to control a 30-pound kettlebell. However, either can be effective for the exercise. Use whatever you have available and progress according to your capability.
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
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
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
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
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.
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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.
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.
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:
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.
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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
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.
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