You can count the number of athletes who have verifiably deadlifted 500 kilograms (1,102.3 pounds) with one hand and you’d still have a finger free. Jamal Browner is one member of this highly exclusive strength club. He has lifted that massive amount with his signature sumo deadlift, but he’s recently been working with a conventional stance to prepare for his first strongman appearance.

Browner will compete for the first time in the 2023 World Deadlift Championships, which is part of the Giants Live 2023 Strongman World Open on Sept. 2, 2023 in Cardiff, Wales, and he’s been showing signs of steady progress. He offered evidence of his steady strength gains by sharing a recent conventional deadlift of four reps with 410 kilograms (903.8 pounds), which you can see in the Instagram post posted on June 29, 2023.

Browner arrived at the barbell with a relatively close stance and his feet pointed straight ahead and grabbed the bar with the support of “figure-8” lifting straps. As per the rules of strongman competitions, a sumo stance is not permitted, while lifting straps are allowed. This is a significant difference from the powerlifting Browner is more familiar with. The only other supportive equipment he wore was a basic weightlifting belt.

Browner performed the first rep with ease, and followed quickly the second. The third was slightly slower, but he showed no major signs of struggling. He took an extra breath before beginning the fourth repetitions, but when it was completed, he held the lockout for a few seconds before returning the barbell to the floor.

With roughly nine weeks to go before the contest, Browner said in the post caption that he’s feeling good about his training and even felt that he could’ve added up to 10 kilograms to the bar and still performed the same reps with similar effort.

“Strength is trending in the right direction. I think I was good for another 7.5-10kg [16.5 to 22 pounds]. ”

Browner has pulled 435 kilograms (959 pounds) for a single in training as he familiarizes himself with the conventional stance. He has a long history of heavy lifts under his belt, but the recent challenge has been converting to the required conventional stance.

Browner is only the second-ever powerlifter to successfully complete a 455-kilogram (1,003-pound) deadlift at the 2022 United States Powerlifting Association (USPA) Raw Pro in September. Just a few months later, he pulled the same weight for two reps in training without the aid of lifting straps. Both of these were completed with a sumo stance.

The upcoming deadlift contest will also serve as the opening event for the Strongman World Open contest. The 2022 World Deadlift Championship (WDC) was won by Rauno Heinla, who deadlifted 476 kilograms (1,049.4 pounds) to also set a Masters world record. Heinla will be in the contest to defend that title as well as try to win the overall contest.

2021 WDC champion Ivan Makarov will also be looking for another title. Makarov, himself, recently shared an impressive training update deadlifting the current record — 476 kilograms(1,049 pounds) — for two repetitions.

Even though Browner will be required to use the conventional foot placement, he will also be allowed to use lifting straps as well as a deadlift suit, which could help him greatly in this contest. 

Featured Image: @jamal_b15 on Instagram

The post Jamal Browner Pulls 410 Kilograms (903.8 Pounds) for 4 Reps While Preparing for World Deadlift Championships appeared first on Breaking Muscle.

Jamal Browner Dominates Training for World Deadlift Championships, Conquering 410 Kilograms (903.8 Pounds) with 4 Reps

The Rise of Jamal Browner

Jamal Browner, a 26-year-old powerlifter from Chicago, has been making waves in the world of deadlifting. Over the past few years, Browner has been pushing the limits of his strength and endurance, breaking records and dominating competitions. His recent achievement at the World Deadlift Championships has left the powerlifting community in awe.

Preparing for the World Deadlift Championships

Months of intense training and dedication went into preparing for the World Deadlift Championships. Browner followed a rigorous training program designed to maximize his strength and power. He focused on compound exercises such as squats, deadlifts, and bench presses to build overall strength and improve his technique.

Training Routine

Browner’s training routine consisted of five days a week of heavy lifting, with each day targeting different muscle groups. He incorporated variations of deadlifts, including sumo deadlifts and Romanian deadlifts, to strengthen different muscle fibers and improve his overall deadlifting performance.

In addition to his weightlifting routine, Browner also included cardiovascular exercises to improve his endurance. He would often incorporate high-intensity interval training (HIIT) sessions to boost his cardiovascular fitness while maintaining muscle mass.

Diet and Nutrition

To support his intense training regimen, Browner followed a strict diet and nutrition plan. He focused on consuming a high-protein diet to aid in muscle recovery and growth. Lean sources of protein such as chicken, turkey, fish, and tofu were staples in his meals.

Carbohydrates played a crucial role in providing the energy Browner needed during his intense workouts. He opted for complex carbohydrates like whole grains, fruits, and vegetables to fuel his training sessions.

Browner also paid close attention to his hydration, ensuring he drank enough water throughout the day to stay properly hydrated. This helped prevent muscle cramps and fatigue during his grueling training sessions.

Mental Preparation

Physical strength alone is not enough to dominate in powerlifting competitions. Mental preparation plays a vital role in achieving success. Browner incorporated various techniques to enhance his mental focus and concentration.

Visualization exercises were a key part of Browner’s mental preparation. He would imagine himself successfully lifting the massive weights he would face in competitions, visualizing every detail of the lift, from his form to his breathing.

Browner also practiced mindfulness and meditation to stay calm and centered during high-pressure situations. These techniques helped him maintain focus and composure on the competition stage.

Breaking Records at the World Deadlift Championships

The World Deadlift Championships took place in Las Vegas, Nevada, with some of the strongest powerlifters from around the globe competing for the title. Browner entered the competition with determination and confidence.

When it was Browner’s turn to step onto the platform, the crowd watched in anticipation. With each lift, he showcased his incredible strength and technique. Browner successfully lifted 410 kilograms (903.8 pounds) for four reps, setting a new world record in the process.

Inspiring the Next Generation

Jamal Browner’s remarkable achievement at the World Deadlift Championships has inspired countless aspiring powerlifters. His dedication, hard work, and unwavering commitment to his training serve as a testament to what can be achieved through perseverance.

As Browner continues to push the boundaries of his own strength, he also encourages others to pursue their own fitness goals. His journey serves as a reminder that with passion and determination, anything is possible.

Conclusion

Jamal Browner’s dominance in the world of deadlifting is a result of his unwavering commitment to his training, both physically and mentally. Through a rigorous training routine, a strict diet, and a focused mindset, Browner has achieved incredible success in powerlifting competitions.

His recent accomplishment at the World Deadlift Championships solidifies his place among the strongest powerlifters in the world. Browner’s journey serves as an inspiration to aspiring powerlifters and a reminder that with dedication and hard work, one can achieve greatness.