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Many lifters that squat in the gym don’t simply want to “train their legs,” they want to get stronger and move serious weight, as well. Jesus Olivares knows a thing or two about squatting a lot of weight. As a matter of fact, he knows at least three things.

Not only has Olivares squatted over 1,000 pounds three times in powerlifting competition — always lifting raw, breaking the barrier twice in the same meet — but he’s willing to share his knowledge with his 138,000 plus followers on Instagram. In a recent post, he shared a total of four tips that he applies to every squat he performs in training or competition.

Find Your Best “Shelf”

When Olivares referred to the shelf, he’s talking about where the bar would be sitting on his upper back and shoulders. 

“The “shelf” is the first point of contact between you and the bar. It’s going to determine a lot such as bar placement and bar path … Whatever you decide, I urge [you] to find the perfect combo between stability and comfort, sometimes you can’t have both. So pick whichever you prioritize!”

He went on to talk about three positions that the barbell could be placed on the shoulders — low, mid, and high. Olivares could be considered a low-bar squatter based on his personal lifting style. He explained that the goal should be to flex your back around that placement for comfort and stability.

He also emphasized hand placement so the bar can be kept in place throughout the lift. The goal should be a balance between comfort and stability. You may have to compromise one to emphasize the other, according to the 120-kilogram-plus athlete who holds the All-Time World Record powerlifting total.

Have a Strong, Stable Walkout

Wasting time and energy is counterproductive when it comes to the squat. Lifting the bar from the rack, and then taking several steps to walk it out, and then trying to adjust while the weight settles can not only make the attempt harder, it could lead to injury.

Olivares advocates for a short and sweet pick and settling of the weight before going down into the hole. Take no more than four steps to get into position and make sure the bar is stable on your back. 

“This is a game of efficiency and proficiency. Be patient but do not take any more time than what you need … Practice makes improvement.”

If you’re making an attempt in competition, then you don’t have much time to do this. Practicing with lighter weights in training would be a wise move.

Breathe and Brace Correctly

The squat is always associated with leg training, but it really is a full-body movement. Your legs are the primary driver, but Olivares emphasized the importance of a strong and dependable core to transfer power and improve overall technique.

“Bracing isn’t just flexing your abs but also incorporating obliques and mid/low back. The action of engaging your entire midsection is what will protect your low back while also creating the rigidity you require.”

Bonus Tip: Time Your Descent to Explode Out of the Hole

Whether you’re in the gym or on the platform, you don’t want to be under the bar any longer than necessary. Taking a long negative can show control, but it can also zap the body of energy. Olivares isn’t getting paid by the hour when he competes. Even though he wants to be in control throughout the rep, he wants to get down and up as quickly as possible so he builds tightness as he lowers into the bottom position before “blowing up” to rise out of the hold.

” … you feel your internal pressure increase as you go into the hole of the squat and at your lowest and deepest point is where you’ll feel the most pressure. It is at this point where you want to time the reversal of momentum to help you on your way up!”

Jesus Olivares — All-Time Raw Competition Bests (+120KG)

• Squat — 470 kilograms (1036.1 pounds)
• Bench — 272.5 kilograms (600.7 pounds)
• Deadlift — 410 kilograms (903.9 pounds) — IPF World Record
• Total — 1,152.5 kilograms (2,540.8 pounds) — IPF All-Time World Record

Olivares last competed in June 2023 at the 2023 IPF World Classic Powerlifting Championships, where he won the 120-plus kilogram championship with a World Record total of 1,080 kilograms (2,381 pounds), including a 455-kilogram (1,003.1-pound) squat. His personal best competition squat is 470 kilograms (1,036.1 pounds), which he achieved at the 2023 IPF Sheffield Powerlifting Championships in March. As of this writing, there is no word on when he will compete again.

Featured Image: @mega.gojira on Instagram

The post World-Record Setting Powerlifter Jesus Olivares Shares Four Technique Tips to Squat More Weight appeared first on Breaking Muscle.

Hey guys!

Calling all millennials who were traumatized by the low rise trend of the 2000s!

I honestly have never been able to go low-low as I have a very soft lower belly and hips, so my body type isn’t highlighted in a way I like with traditional low rise bottoms.

Low rise shorts are back

20 years later (omg whattttt), low rise is back, but this time around, I get to control how it looks. Don’t be scared guys. I found a way for us to do this (if you want to of course) and do it better than in the 2000s!

Shop Low Rise Supershort

I am very pleased with how my Low Rise Supershort turned out and it’s my shorts of choice at the moment! Love how it fits right over my hips, it doesn’t pinch, and it lightly shows off my belly button. Very flattering. On short torso’d girls, this will probably be like a mid rise on you!

An honest note on sizing

Initially I had planned to make low rise shorts in our full size range xxs-3x but all of the plus size fit models we worked with kept it real and said they’d never wear this. In order to not create extra waste by making something no one wants, we opted not to produce plus sizes, however, if you feel like you actually would wear this – comment and tell me and I can make it for next time.

Im 5’5” wearing the small! The waist is very generous in its construction (which is what makes it anti-pinch). If you have a softer lower belly like me, stick with your normal size chart size. If you have more muscle in your hips and abs, I would say size down!

Hope you like the new options! Oh and for those wondering about thigh chafing – I’m working on something for you. Thank you for being patient as we develop!

The 2023 Germany’s Strongest Man (GSM) contest occurred in Gera, Germany, on Aug. 12, 2023. Twelve of the country’s strongest men clashed through six events in the single-day event, including the Wheelbarrow Carry, Tractor Pull, Tire Flip, Weight Throw, Dumbbell Medley, and Atlas Stones.

Dennis Kohlruss scored the overall victory. According to Strongman Archives, the competition was scored where the lower point total ranking higher. For example, if an athlete ranked first in an event, they received one point; last place received 12. Below are the full results:

2023 Germany’s Strongest Man Results

1. Dennis Kohlruss — 13 points
2. Patrick Eibel — 23 points
3. Markus Schätzl — 28 points
4. Sebastian Kraus — 32 points
5. Albin Hasanović — 37 points
6. Matthias Winnerl — 40 points
7. Tim Hruby — 41 points
8. Michael Reichelt — 41 points
9. Martin Mos — 42 points
10. Enrico Panfili — 49 points
11. Kai Ehrhard — 51 points
12. Ayyub Mohammad — 72 points

[Related: 2023 Strongman Champions League England Results — Shane Flowers Wins on Home Soil]

[Related: 2023 Strongman Champions League Portugal Results — Evans Aryee Conquers]

2023 Germany’s Strongest Man Event Results

Below are the results for each of the six events held in Gera:

Wheelbarrow Carry

This event was scored for time. All but two athletes completed the course within the time cap.

1. Albin Hasanović — 17.9 seconds
2. Sebastian Kraus — 18.74 seconds
3. Tim Hruby — 18.07 seconds
4. Martin Mos — 21.29 seconds
5. Markus Schätzl — 21.36 seconds
6. Dennis Kohlruss — 21.69 seconds
7. Enrico Panfili — 22.05 seconds
8. Michael Reichelt — 22.18 seconds
9. Patrick Eibel — 22.42 seconds
10. Matthias Winnerl — 24.93 seconds
11. Kai Ehrhard — 29.37 secones
12. Ayyub Mohammad — withdrew

Tractor Pull

Only two athletes finished the Tractor Pull within the time cap. Athletes who did not complete the course were scored for distance.

1. Patrick Eibel —  55.46 seconds
2. Dennis Kohlruss — 61.50 seconds
3. Sebastian Kraus — 15.48 meters
4. Martin Mos — 11.89 meters
5. Matthias Winnerl — 11.84 meters
6. Michael Reichelt — 9.7 meters
7. Markus Schätzl —  9.6 meters
8. Tim Hruby — 9.28 meters
9. Kai Ehrhard — 7.05 meters
10. Albin Hasanović — 6.69 meters
11. Enrico Panfili — 6.47 meters
12. Ayyub Mohammad — withdrew

Tire Flip

Each strongman was tasked to flip a 425-kilogram tire six times in the fastest time possible.

1. Sebastian Kraus — Six in 56.62 seconds
2. Dennis Kohlruss — Six in 59.86 seconds
3. Patrick Eibel — Five in 63.50 seconds
4. Matthias Winnerl — Five in 67.89 seconds
5. Albin Hasanović — Five in 70.46 seconds
6. Michael Reichelt — Four in 59.29 seconds
7. Markus Schätzl — Four in 63.02 seconds
8. Martin Mos — Three in 44.29 seconds
9. Enrico Panfili — Three in 47.48 seconds
10. Kai Ehrhard — One in 13.47 seconds
11. Tim Hruby — One in 14.52 seconds
12. Ayyub Mohammad — withdrew

Weight Throw

Each strongman attempted to throw five implements ranging from 20 to 28 kilograms over a 4.2-meter bar in the fastest time possible.

1. Dennis Kohlruss — Five in 18.19 seconds
2. Patrick Eibel — Five in 22.30 seconds
3. Markus Schätzl — Five in 35.27 seconds
4. Kai Ehrhard — Five in 47.49 seconds
5. Sebastian Kraus — Five in 70.13 seconds
6. Matthias Winnerl — Four in 15.00 seconds
7. Albin Hasanović — Four in 17.82 seconds
8. Michael Reichelt — Four in 24.88 seconds
9. Enrico Panfili — Four in 25.70 seconds
10. Martin Mos — Four in 32.30 seconds
11. Tim Hruby — Four in 34.16 seconds
12. Ayyub Mohammad — withdrew

Dumbbell Medley

The Dumbbell Medley was comprised of six implements weighing 70, 80, 90, 100, 110, and 124.5 kilograms.

1. Dennis Kohlruss — Five in 48.69 seconds
2. Tim Hruby — Four in 50.28 seconds
3. Albin Hasanović — Three in 19.11 seconds
4. Markus Schätzl — Three in 21.51 seconds
5. Patrick Eibel — Three in 32.93 seconds
6. Kai Ehrhard — Three in 59.23 seconds
7. Enrico Panfili — Two in 12.16 seconds
8. Matthias Winnerl — Two in 12.70 seconds
9. Michael Reichelt — Two in 18.45 seconds
10. Martin Mos — Two in 19.44 seconds
11. Sebastian Kraus — One in 11.01 seconds
12. Ayyub Mohammad — withdrew

Atlas Stones

The Atlas Stones featured four implements ranging in weight from 160 to 200 kilograms.

1. Albin Hasanović — Four in 40.70 seconds
2. Dennis Kohlruss — Four in 59.17 seconds
3. Markus Schätzl — Three in 27.12 seconds
4. Patrick Eibel — Three in 35.73 seconds
5. Michael Reichelt — Two in 15.18 seconds
6. Martin Mos — Two in 18.15 seconds
7. Enrico Panfili — Two in 21.51 seconds
8. Matthias Winnerl — Two in 21.60 seconds
9. Tim Hruby — Two in 22.65 seconds
10. Sebastian Kraus — Two in 38.32 seconds
11. Kai Ehrhard — no result
12. Ayyub Mohammad — withdrew

Kohlruss won two events (Weight Throw and Dumbbell Medley) and finished as the runner-up in three others (Tractor Pull, Tire Flip, and Atlas Stones). His worst finish of the day was fifth in the opening event.

Featured image: @dennis_kohlruss on Instagram

The post 2023 Germany’s Strongest Man Results — Dennis Kohlruss Triumphant appeared first on BarBend.