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For most of his sanctioned strength career, powerlifter Timothy Monigatti has mostly shined in his native New Zealand context. However, on occasion, Monigatti steps out of “The Shire” and shows the world what he brings to the table with a barbell in his hands. His appearance in the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships was no different.
During the global tentpole contest in Valletta, Malta, on June 11-18, 2023, Monigatti scored a 283.5-kilogram (625-pound) raw squat. His achievement is a raw World Record in the 74-kilogram weight class. The lift helped the athlete finish as the runner-up in his division to the eventual champion Carl Johansson of Sweden. Monigatti wore a lifting belt and knee sleeves to help him score his World Record.
Monigatti, who is just 26, can boast various New Zealand National titles over the course of his career that began in September 2015. It’s where he’s spent the majority of his competition time by far. That said, the athlete has relatively shined whenever he’s left the islands in the Pacific Ocean, particularly in the annual IPF Worlds.
According to his personal page on Open Powerlifting, Monigatti has now competed in the IPF Worlds on four occasions. As a Juniors competitor in the 74 and 83-kilogram divisions, he finished in third and second place, respectively, from 2018 to 2019. He would return to the IPF stage as an Open 83-kilogram athlete in 2022, taking home a top-five result. From this respect, Monigatti’s runner-up performance as an Open competitor at the 2023 iteration might be his best international showing yet.
Here’s an overview of Monigatti’s top stats from the 2023 IPF Worlds:
Timothy Monigatti (74KG) | 2023 IPF Worlds Top Stats
Squat — 283.5 kilograms (625 pounds) | IPF World Record
Note: The athlete appears to have sometimes alternated between the 74 and 83-kilogram classes throughout his career. The 2023 IPF Worlds were Monigatti’s second consecutive appearance in the 74-kilogram division after competing in the 83-kilogram category for the better part of the last three years, dating back to July 2020.
The 2023 IPF Worlds appear to be acting as a coming-out party of sorts for some of the elite athletes on hand. Though, Monigatti had long been established as a force to be reckoned with before this contest. He might just have shown the rest of the world he’ll be someone to really monitor in the coming years.
When you follow a keto diet, the number one rule is that you must keep your daily carbohydrate intake low—below 50 grams per day. In practice, that means minimizing or eliminating grain-based foods and foods with added sugar. Your typical bread, bagels, pastries, breakfast cereal, pancakes, waffles, biscuits, and muffins are all off the table (no pun intended).
At first blush, then, it might seem like there is nothing left to eat in the morning. Au contraire! In fact, breakfast is one of the easiest meals to eat when you’re keto. Eggs, veggies, meat, and cheese are all totally keto-friendly options that you can combine into a variety of delectable breakfast dishes. Berries and plain, full-fat yogurt also fit the bill. You can even use low-carb flour and sugar substitutes to reinvent some of those old favorites if you’re so inclined.
A low-carb breakfast with plenty of healthy, satiating protein and fat is how you start your day off on the right foot. Here are 15 keto breakfast recipes to get you going!
15 Keto Breakfast Recipes
These recipes all feature eggs, one of the quintessential Primal and keto breakfast foods. For egg-free (or not-egg-centric) options, scroll down.
1. Mark’s Big-ass Omelet
One of Mark’s top three meals of all time (along with Big-ass Salads and a good steak). This recipe is infinitely customizable with your choice of meat, vegetables, and cheese.
Did you know your favorite coffee shop egg bites probably contain seed oils and other non-Primal ingredients? This copycat recipe only has the good stuff.
Sure, eggs are easy, nutritious, and affordable, but maybe you’re allergic. Or—and we didn’t believe this when we first heard it—apparently some folks don’t want to eat eggs every day? No problem. Besides last night’s leftovers, which are always a fine option, here are a couple keto breakfast ideas, no eggs required.
8. Hemp Cauliflower Oats
These are on the slightly higher end of the carb spectrum with 20 grams of carbs, but 9 grams are fiber. Hemp cauliflower oats are a great pre- or post-workout keto breakfast when you don’t mind a few extra carbs.
These make a fantastic savory side for any keto breakfast or brunch, or use these as the foundation of a keto breakfast sandwich. Just add a sausage patty and cheese.
Don’t knock it till you try it. Once you try adding an egg to your coffee, you’ll forget all about butter coffee—although you can always add butter, MCT oil, or coconut oil to this recipe if you’re so inclined. Swap out the sugar for stevia or monk fruit to drop the carbs even more.
If you aren’t already drinking bone broth regularly, it’s time to get on board. Here’s how to amp up a mug of plain bone broth to deliver even more healthy fats and flavor.
One of the core’s most important jobs is to maintain stability as forces try to act on it—to keep you stable, upright, and in a good position even as you get pushed and pulled and poked and prodded from all angles. While most people think of doing sit-ups, crunches, leg lifts, and bicycles when they want to build their core strength, one of the most effective exercises for developing a stronger core is the standard plank.
But planks get boring. And sometimes, a basic plank isn’t providing the right amount of stimulus to the right spots for your goals. That’s when you turn to plank variations that make the exercise more interesting, target different tissues, and force different adaptations.
Here are ten of the best plank variations on the standard plank.
Knee Plank
This exercise helps strengthen your core, and improves stability and posture without being quite so intense as the standard plank. It’s probably the best place for someone to start who’s never done a plank before and worries about their ability to perform one. To perform this, position your elbows directly below your shoulders and raise your body off the ground, supporting your weight on your forearms and knees. Your body should form a straight line from head to knees. Try to hold this position for as long as you can.
Muscles hit: Engages the transverse abdominis, rectus abdominis, and obliques, along with the glutes, shoulders. Because of the knee resting position, the quads are mostly taken out of it.
High Plank
This variation is essentially the top of a push-up position. It targets the core, but also engages the shoulders, chest, and quads. Start in a push-up position with your palms flat on the ground, hands shoulder-width apart, and arms straight. Your body should form a straight line from head to heels.
Muscles hit: The high plank hits all the same muscles as the standard plank with a bit more emphasis on the upper body, including the shoulders and triceps.
Side Plank
This variation targets the obliques, the muscles on the side of your torso. Begin on your side with your feet together and one forearm directly below your shoulder. Raise your hips until your body is straight from head to feet. Hold this position without letting your hips drop. Repeat on the other side.
Muscles hit: The side plank is very good at targeting the obliques.
Shoulder Tap Plank
Adding shoulder taps to a high plank can increase the intensity of the exercise and engage your upper body more actively. From a high plank position, lift one hand off the ground and tap your opposite shoulder. Keep your core engaged and try to avoid rocking your hips.
Muscles hit: The shoulder tap places some engagement on the deltoids, but most of it comes from forcing the core musculature to support the movement and lack of support from the arm.
Plank with Knee to Opposite Elbow
This plank variation not only targets your core, but also works your lower body. From a high plank position, bring one knee up towards the elbow on the opposite side. Return to the starting position and repeat with the other leg.
Muscles hit: This is a real ab shredder.
Spiderman Plank
Imagine Spiderman crawling along a skyscraper and you’ll get the feel for this variation, which can help increase hip mobility and core strength—particularly the serratus and transverse abdominis From a high plank position, bring one knee out to the side, trying to touch your elbow. Return to the starting position and repeat on the other side.
Muscles hit: The obliques and hip flexors are hardest hit, while there’s also intense activation of the transverse abdominis and rectus abdominis (which can be difficult to train directly).
Reverse Plank
This plank variation targets the posterior chain muscles, including the glutes, hamstrings, lower back, and triceps. Sit on the floor with your legs extended in front of you. Place your palms on the floor behind you, fingers pointing towards your feet. Push through your palms and lift your hips and torso towards the ceiling.
Muscles hit: Perhaps the most unique variation, the reverse plank targets the posterior chain, including the glutes, hamstrings, lower back, and triceps, but also works the anterior deltoids and pectorals. There’s less “direct” activation of the core musculature.
Three-Point Plank
This plank variation challenges your balance and engages your core even more intensively. From a high plank position, lift one foot off the ground and hold. Keep your body steady and your hips level. Try switching to lifting one hand off the ground and hold while keeping both feet down.
You can also try the Two-Point Plank, where you alternate between lifting left elbow/right foot and right elbow/left foot.
Muscles hit: In addition to the core muscles which are hit from a unique angle and bias, the gluteus medius and minimus on the lifted leg’s side also activate to support the leg.
Plank Jacks
This is a dynamic plank variation that combines cardiovascular exercise with strength training. From a high plank position, jump your feet out wide like you’re doing a jumping jack, then back together.
If that’s too easy, try jumping out your hands as well.
Muscles hit: The transverse abdominis, rectus abdominis, and obliques are all engaged along with the glutes and hip abductors. The tibialis (shin bone) anterior also helps absorb the impact.
Plank Up-Downs
This plank variation provides a full body workout, particularly engaging the shoulders and core. Start in a high plank position. Lower one elbow to the ground, then the other, coming into a forearm plank. Then, place one hand on the ground, then the other, pushing back up into a high plank.
Muscles hit: The dynamic movement between high and forearm plank position engages the triceps, pectorals, and deltoids plus smaller stabilizer muscles of the shoulder girdle in addition to the normal core muscles targeted by planks.
I hope you enjoy some of these variations. Let me know in comment section which ones you do!
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Natalie Richards, an accomplished American powerlifter, has now set herself apart on a monumental global stage. During the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships in Valletta, Malta, Richards recorded a top raw total of 512.5 kilograms (1,129.8 pounds). That mark is a new IPF World Record in the 57-kilogram weight class and, naturally, gave Richards the resulting victory in her international debut.
Richards’ new raw World Record total eclipses her peer Jade Jacob, who finished in second place at the 2023 IPF Worlds. Jacob’s notched the previous record of 503.5 kilograms (1,110 pounds) at the 2023 Sheffield Powerlifting Championships.
En route to her raw World Record-setting total, Richards notched a 180-kilogram (396.8-pound) back squat for an all-time raw competition personal record, a 107.5-kilogram (237-pound) bench press, and a 225-kilograms (496-pound) deadlift for another all-time raw competition PR.
Richards wore just a lifting belt for assistive equipment on her deadlift, while her squat was performed wearing a belt, knee sleeves, and wrist wraps. Her bench press was supported by wrist wraps alone.
Here’s an overview of Richards’ top stats from her performance at the 2023 IPF Worlds:
Natalie Richards (57KG) | 2023 IPF Worlds Top Stats
Total — 512.5 kilograms (1,129.8 pounds) | IPF World Record
Richards’ electric IPF Worlds debut performance comes on the heels of a very productive recent run in sanctioned powerlifting contests. According to her personal page on Open Powerlifting, the athlete has now won each of her last four competitions, including a resounding victory at the 2023 Powerlifting America (AMP) Classic National Championship in late February 2023. To date, Richards has lost on just two of 13 occasions in a career that began in November 2019.
What’s clear is that Richards has already established a firm foothold as a dominant American powerlifter. The next frontier is reaching new heights at a global level. Richards is off to a great start with a gold medal, World Record performance in her international debut.
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Brian Shaw has just one strongman competition left in his career — the eponymous 2023 Shaw Classic (SC) on August 19-20, 2023, in Loveland, CO. The sport of strongman will soon officially soldier on without one of the greatest strongmen of all time, at least with him as an active competing participant. While the former World’s Strongest Man (WSM) champion (2011, 2013, 2015-2016) will undoubtedly try to maximize his time away from competition, Shaw clearly wants to make the most of his last competitive appearance. A look at his recent nutrition says as much.
On June 12, 2023, Shaw shared a video to his YouTube where he diagrams “full day of eating” with more than 10,000 calories. The diet is part of Shaw’s last planning steps as an elite strongman before he vies for the SC title one last time. Shaw won the inaugural SC in 2020 and finished as the runner-up to two-time defending champion Trey Mitchell in 2021-2022.
According to Shaw, he eats six meals a day to keep up his current strength and stature at 6-foot-8 height and 181.4 kilograms (400 pounds). Each meal appears to serve its own purpose within Shaw’s overarching strategy. Here’s a general overview of each of Shaw’s meals from his 10,000-calorie day.
Note: Shaw disclosed nutritional numbers but did not provide precise measurements for every element.
Meal 1
Shaw started his day by making some pancakes and mixing eight ounces of bison meat with six whole eggs. Naturally, the pancakes had butter and syrup, while the meat and egg mix had ketchup. Shaw washed this breakfast down with orange juice.
Calories — 2,260
Protein — 104 grams
Carbs — 240 grams
Fat — 95.5 grams
Meal 2
Next, prior to leaving the house, Shaw whipped up a protein shake with three scoops of whey protein powder, one banana, “a scoop” of peanut butter, and water. He also packed four cookies and an apple to take with him on the go.
Calories — 1,190
Protein — 85 grams
Carbs — 132 grams
Fat — 36 grams
Meal 3
Shaw dubbed the ensuing meal his “First Lunch.” It essentially involved a significant amount of pasta and bison meat, with the latter coming in at a whopping one-pound portion.
Calories — 1,495
Protein — 131 grams
Carbs — 153 grams
Fat — 43 grams
Meal 4
Shaw unveiled another pound of bison meat for his next meal. On this occasion, he ate it with a half-can of green beans and “a generous two cups” of rice instead of pasta. There’s also a large helping of barbecue sauce overlaid.
Calories — 1,532
Protein — 129 grams
Carbs — 161.5 grams
Fat — 40 grams
It is here where Shaw clarified that the size of his portion would only grow as the 2023 SC nears. He explained that the proof is in the pudding as the increased eating has translated to better training.
“Some of the contests previously to this, I’ve talked about, ‘Hey, I want my scale weight to be down. I’m worried about my speed or I’m worried about that.’ The Shaw Classic is not about any of that. It’s just about being big and strong. So I’m going to eat like I want to be big and strong.” Shaw said. “My portion sizes from this point will only get bigger, they will not get smaller … How I am feeling in the gym is also showing me that eating this way is translating to the gym and my performance.”
Meal 5
As Shaw neared the end of his day, bison meat made yet another appearance. In this instance, the American athlete cooked 12 ravioli, eight chicken meatballs, a large bowl of salad with vinaigrette dressing, and eight-ounces of bison meat.
Shaw also drank two cans of Coca-Cola, explaining that the soda was “only a pre-training thing.” Shaw clarified that this meal was designed in anticipation of a heavy deadlift session the next day, with the goal of “carbing up and fueling up” for the strenuous workout.
Calories — 2,555
Protein — 145 grams
Carbs — 209 grams
Fat — 135 grams
Meal 6
To close this monster day of eating, Shaw helped himself to dessert. The strongman ate a bowl of homemade ice cream created with milk and a mass-gaining protein shake. As a “sprinkle” of sorts, Shaw had a slice of cheesecake along with his cold treat.
One of the most important weekends in Shaw’s strength life awaits him at the 2023 SC. To finally unseat someone like the reigning champion Mitchell, Shaw seemingly understands that his preparation has to go into overdrive for a curtain-call win. His 10,000-calorie day of eating certainly fits that bill.
Farid’s record pull helped the athlete secure an eighth-place result in her second career IPF World Championships appearance. Evie Corrigan was the eventual 52-kilogram champion, but Farid’s record did surpass the previous World Record, held by Corrigan — a lift of 202.5 kilograms (446.4 pounds) during the 2023 Sheffield Powerlifting Championships. Farid appeared to complete her deadlift completely raw from a sumo stance while using a mixed grip. Uniquely, the competitor did not wear a lifting belt during her record-setting performance.
As for Farid’s overall performance, the athlete fared quite well in the context of her career, all things considered. According to Farid’s page on Open Powerlifting, the powerlifter is a three-time Asian Powerlifting Federation (AsianPF) raw World Champion (2018-2019, 2022) in the 52-kilogram division. Technically, Farid did not improve upon her seventh-place IPF Worlds debut in 2022. Still, bringing home a World Record while moving a placing down is likely a result most athletes would stomach.
Here’s an overview of Farid’s top stats from the 2023 IPF Worlds:
Deadlift — 203 kilograms (447.5 pounds) | IPF World Record
Total — 400.5 kilograms (882.9 pounds)
Farid’s top bench press matches her best ever from the 2022 AsianPF Powerlifting Championships. The athlete had scored her latest lift on her third attempt, potentially leaving room for significant improvement in another competitive appearance.
Farid has kept it steady since her official powerlifting debut in December 2018. Making ventures on the IPF Worlds stage still seems relatively new. From that respect, to leave with a World Record is no small feat.
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The 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships have featured a variety of jaw-dropping performances from a few household names like Chapon and Connor. The latest record stunner in Valletta, Malta, belongs to young star powerlifter Brian Le. During the global contest taking place on June 11-18, 2023, Le successfully deadlifted 300.5 kilograms (662.5 pounds) raw while competing in the 66-kilogram category.
The massive pull is an IPF World Record in the 66-kilogram class and helped Le capture second place in that same division. Panagiotis Tarinidis was the 66-kilogram champion, just above Le. His mark eclipses Kasemsand Senumong’s past 66-kilogram deadlift World Record of 300 kilograms (661.4 pounds) from the 2022 AsianPF Asian Classic Powerlifting Championships. Le wore a lifting belt to help assist him with the milestone lift while utilizing a mixed grip and sumo pulling stance.
Per his page on Open Powerlifting, Le’s silver medal at the 2023 IPF World Classic Powerlifting Championships was just the second time he’s lost a contest in his last 10 competitive appearances. Notably, Le is the defending Powerlifting America (AMP) Classic National Champion after winning that competition in late February 2023.
Even without a victory, the 2023 IPF Worlds were Le’s sanctioned international debut. He seemed to maximize the opportunity with a new deadlift achievement in the IPF World Record books. Here’s an overview of Le’s complete performance from his first appearance in an international setting:
Deadlift — 300.5 kilograms (662.5 pounds) | IPF World Record
Total — 695.5 kilograms (1,533.1 pounds)
At the minimum, Le could’ve been in a position for all-time raw competition personal records (PRs) on his other staple lifts. However, the athlete missed one bench press attempt, one squat attempt, and two of his three deadlift tries, even while setting the World Record on his first pull. While this performance remains something to marvel at, Le could have something to build on in the future.
Even in his mid-20s, Le has established himself as a powerlifter to watch, both domestically and abroad. At the time of this writing, it is unclear when Le will take his strength and talents to an international place again. Whenever the time does come around, the powerlifter seems sure to put on a show.
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On June 11, 2023, teenage powerlifter Morgan Nicholls shared an Instagram clip of himself scoring a raw 238.1-kilogram (525-pound) bench press during a training session. According to the caption of the 16-year-old athlete’s post, the upper body feat marked a personal record (PR) for the competitor. Nicholls wore wrist wraps for his press — which would be considered raw in a sanctioned powerlifting context. At the time of this writing, it is unclear if Nicholls wore a lifting belt under his shirt.
To help him with this new milestone, the younger Nicholls was spotted by his father, Chad. The senior Nicholls is a renowned bodybuilding trainer and nutritionist, perhaps most famous for his diligent work with eight-time Mr. Olympia (1998-2005) Ronnie Coleman and former two-time Mr. Olympia (2020-2021) Mamdouh “Big Ramy” Elssbiay. It appears his son is continuing to live up to an illustrious family name in strength sports — his mother, Kim Chizevsky-Nicholls, is a four-time Ms. Olympia (1996-1999).
Based on the tenor of Nicholls’ lift, an achievement like this might have almost been inevitable. In fact, a general perusal of Nicholls’ Instagram page will provide evidence that the athlete has been steadily but surely working on his bench press in recent months. For example, in late November 2022, Nicholls achieved his first 226.8-kilogram (500-pound) bench press. Fast-forward to early May 2023, where Nicholls shared a video of himself finishing off a 224.5-kilogram (495-pound) paused bench press for two sets of one.
In that same post, Nicholls revealed he underwent ACL surgery in early January 2023. The athlete had apparently suffered the injury sometime at the end of his high school football season in late Fall 2022, but it was initially “misdiagnosed.” Nicholls did not provide precise details on the extent of his tear, on which leg it occurred, or any specific rehabilitation methods and subsequent recovery timelines.
What’s apparent is that the ACL injury may have slowed some of his progress to start the year 2023. The video of his 495-pound bench press was Nicholls’ first post in roughly five months, which would align with his surgery and recovery timeline. At the time of this article’s publication, Nicholls understandably does not appear to have attempted any staple leg exercises like the back squat or deadlift since his surgery. Based on his social media presence, the last he left off with both lifts were a raw 288-kilogram (635-pound) deadlift PR from early December 2022 and a 247.2-kilogram (545-pound) squat with wraps PR in April 2022.
At the time of this writing, it is unclear when Nicholls plans to dive head-first into some of his lower body movements. Given his youth, the athlete is likely taking his recovery time slow, easing his way back into his entire training routine with a safe process.
That said, if Nicholls is already logging massive bench PRs in his comeback, a return to being an all-around powerhouse seems inevitable.
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While squats are the king choice for leg day, they’re also the bane of many lifters’ existence. Some people simply don’t squat due to negligent programming while they bias toward relatively easier upper body training. Others might not squat because they’ve never learned proper technique and they can’t get comfortable with the movement.
Credit: Bojan656 / Shutterstock
If you’re in either of these categories, you’re in luck. Sometimes it helps to consider similar alternatives to the basic squat, so you can get all the benefits of the exercise using a variation that better suits your individual needs.
Plus, it can break up the monotony of a potentially stale workout program if you’ve hit a plateau. Changing things up to find what works for you is half the battle for long-term results and one or more of these may be the game changer you need.
The front squat is a classic alternative to the more common and ubiquitous back squat. As a whole, the front squat can allow similar loading, as long as your mobility is on point. It can also promote a longer range of motion with less potential for lumbar spine injury.
Because the front squat is a more “athletic” variation compared to many other squats, it relies on coordinating strength from both your upper and lower body. In certain fitness worlds, like Olympic lifting or CrossFit, it’s considered the go-to squat variation.
When to Do it
If you’re looking to hit the quads a bit harder or achieve a deeper squat with a long range of motion (either by choice or due to immobility in your back squat), the front squat is for you. Many lifters’ anthropometry and leverages don’t suit the back squat, but are better suited to the front squat due to its counterbalancing attributes. If you’ve got very long femurs or long legs overall, you owe it to your lower body development to give these a shot.
How to Do it
There are two classic grips to hold the barbell on the front of the body while squatting. The relatively easier way is to use a cross-armed grip, also known also as the “California” style. Set a barbell in a squat rack and step up with your throat close to the bar. Cross your arms over one another — place the fingers of each hand on top of the bar near the opposite shoulder.
Keep your elbows high and hold the bar place with the thumb and first finger of each hand. This will also help to block the bar from rolling forward down the shoulders. Step out of the rack with your upper body in a strong position, set a comfortable-width stance, and proceed to squat.
The second option is using a clean-grip rack position — holding the barbell across the fronts of your shoulders with a fully closed grip. This is a more stable and relatively safer variation but requires a lot more mobility and flexibility, especially in your thoracic region (upper back), wrists, and shoulders.
To determine if you can comfortably use the clean-grip, try to touch each shoulder with the same-side hand while standing. If you can, you likely have the mobility to do these, maybe with some practice mixed in. When using a clean-grip, aim to keep your elbows high at all times, especially during the lowering phase.
Zercher Squat
The Zercher squat moves the barbell from being supported via an axial load (on your spine) and places the onus on your arms instead. That means huge accountability for your core — both from the front (your abs) and the back (particularly your lower back) — to brace and stabilize your spine as the movement progresses.
The Zercher squat isn’t for the faint of heart. It’s a challenging squat movement that can even be simply uncomfortable to perform. It’s best done early in the workout when you’re fresh, compared to later on when your shoulders, arms, and core are fatigued.
When to Do it
Because the Zercher squat uses an appendicular load (supporting the weight with your arms), the movement is a great way to begin a core-focused workout. Moreover, lifters who have issues getting their arms and shoulders into position for standard barbell squats — think about how some shoulder injuries can prevent holding the bar during a back squat — the Zercher squat can be a suitable alternative. Aside from these stipulations, these can be added to any training session as a worthy challenge for any lifter up for the task.
How to Do it
Performing Zercher squats requires placing the barbell in the crook of your arms, so it’s being carried and supported by your elbows. Set up a barbell at waist-level. When placing your elbows under the bar to unrack it, avoid an arm width that’s too narrow. That will lead to limited stability, likely causing the bar to tip one way or the other. Aim to keep your knuckles facing the ceiling at all times. This way, the bar will be positioned squarely between your upper and lower arm, rather than falling toward your forearms.
Holding your hands together while performing the movement may be helpful to fulfill the above cues. As you squat, keep the weight relatively close to your body. In the bottom position, let your elbows rest between your thighs and maintain as vertical a torso as possible. Drive up to the top, and repeat.
For added comfort, try using “fat grips” or thick padding on the bar where your forearms will go. The added surface area will disperse some of the loading, which should take some pressure off your elbow joint.
Overhead Squat
Of all the squat variations of this list, the overhead squat requires the most prerequisite mobility and stability. The movement simply cannot be done without proper joint integrity at your shoulders, hips, knees, and ankles. You also need good extension through your thoracic and lumbar spine.
Doing this exercise forces a lifter to be highly accountable to factors like tempo and technique, while respecting physics, the weight lifted, and the multitude of muscles involved. There’s no arguing with the laws of the universe. Anything out of sorts will cause the barbell to come down. With all of this said, this movement should be reserved for those who have uninhibited ranges of motion in their load bearing joints.
When to Do it
Especially if you’re an Olympic weightlifter performing the snatch or the clean & jerk, the overhead squat can improve strength in the catch or push jerk phases of those lifts. The overhead squat should be done without the presence of any muscular fatigue, so programming it first in the daily order of exercises is a wise choice.
How to Do it
An overhead squat requires a snatch-grip to secure the bar. To find your snatch grip, stand tall while holding the barbell with a palms-down grip. Gradually adjust your grip wider and wider until the bar naturally sits in your hip fold. Next, raise the bar overhead to full extension, maintaining that hand width.
Get into your ideal squat stance and squeeze “outward” on the bar with both hands to create tension through your entire back. As you descend into a squat, aim to never let the bar fall outside of your footprint — either forward or backward. The bar should descend and ascend in a generally straight line. Move slowly and keep reps on the lower end.
Kang Squat
The Kang squat can be used as its own exercise or as a premier mobilization drill, warm-up, and pattern developer. Its biggest benefit is that it uniquely segments the squat into a more posterior chain-biased movement pattern. This emphasizes a good range of motion and bottom-end stability.
Another great thing about the Kang squat is the fact that it places the hamstrings in a loaded stretch, which can allow them to release tension in the pelvis due to eccentric lengthening. That can mean a deeper and more comfortable squat that also helps cranky knees, due to improved activation of the hamstrings.
When to Do it
Use the Kang squat in the first half of a squat-focused workout. This approach will torch your posterior chain (hamstrings and glutes) and make those muscles more available for activation during squats later in the session. Starting your leg workout with Kang squats can also act as a good CNS primer for any larger compound (multi-joint) movement.
How to Do it
The Kang squat begins similar to a good morning — performing a deep hip hinge with slightly bent legs, holding the bar on your upper traps. It’s essential to place tension across the bar by “pulling it apart” to keep the barbell in place.
After your hinge reaches its limit, it’s time for the knees to enter the picture by allowing a full knee bend, enabling your glutes to descend into a deep squat. Next, come out of the hole by raising your hips back into the good morning position. Your glutes and lower back extend your body back to its upright starting point. Try to pause in each phase to make the movement concise and segmented. Focus on sets of four to six reps.
Heels-Elevated Dumbbell Squat
Whenever mobility is lacking, or if your goal is to really hammer your quads, it may not be in the cards to simply rely on dorsiflexion (ankle mobility) or a front-positioned load to get the job done.
If you’re a lifter with stiff ankles, or if you have great mobility but want to really make your knees and quads bionically super-strong, elevating your heels and holding dumbbells at your sides is the squat variation for you.
When to Do it
This movement is less of a “big lift” compared to other large movements like barbell-loaded exercises, leg presses, or deadlifts, so it can actually happen second or later in your workout. Doing so will also make your quadriceps more targeted, especially if other leg muscles are fatigued. Using dumbbells rather than a barbell also keeps the movement more focused on your lower body with relatively less involvement from your upper body.
How to Do it
If possible, use a dedicated slant board rather than simply elevating your heels on the edges of weight plates. Having your entire foot on a slope makes a major difference due to the angle of your metatarsals, which affect your arches and weight distribution.
This movement will definitely promote a rock-bottom range of motion, which means maximal knee flexion for a massive hit to your quads. The quads generally respond well to high reps, so that should be the aim for this movement. Pump out sets of 10-15 reps and try to enjoy the burn. Make sure not to rush the tempo — more time under tension can mean more muscle growth. (1)
Goblet Squat
Goblet squats are a go-to movement for anyone, especially beginners, looking to improve their squatting technique. Not only is the exercise accessible for every lifter, but it’s front loaded, making counterbalancing and stability easier. Since your elbows are positioned downward and the weight’s position near your torso is slightly adjustable, it usually promotes a great depth with minimal modifications necessary.
In general, lifters should aim to become competent enough to perform relatively heavy goblet squats to start out and build a foundation, and then transition to a barbell back squat.
When to Do it
Novice lifters can use this as their bread and butter squat to really nail down the patterning and get a great lower body hit. Using this exercise on its own, or as part of a superset with another leg exercise, is effective.
It’s unlikely you’ll be able to use maximum weights, as most gyms don’t have extremely heavy dumbbells (and your strength will eventually exceed the limit). For that reason, using the goblet squat as a muscle-building tool for moderate to higher repetitions is the right call.
How to Do it
Hold a kettlebell or dumbbell in front of you at shoulder-height using both hands. Keep the weight in this position, set your feet for your ideal squat stance, and sit down.
To get deep and feel comfortable, you may feel better pushing the weight a couple of inches away from your torso as you descend. This is especially useful if you’re lacking mobility at the ankle or hip joints. Focus on using a slower speed on the way down and a stronger, powerful speed coming up. Focus on sets of eight to 10 reps.
Box Squat
Squatting to a box does a few unique things. First, it keeps you accountable to a consistent target so there’s no margin for error or questionable depth. Secondly, it encourages a dead stop for no transfer of energy or use of the stretch reflex to “sling” your way out of the bottom position using momentum or elastic forces rather than muscular control.
Lastly, the box squat can hit your posterior chain a bit harder and salvage your knees from unwanted joint pain. Using the box helps to eliminate forward migration of the shin and prevents you from reaching too deep a position which could require more knee extension.
When to Do it
The box squat is typically treated as strength-focused movement. Perform them heavy, with standard principles of progressive overload applying — adding repetitions or increasing the weight each workout. Box squats can also occupy a high-volume role in your workout, using relatively low rep ranges, plenty of sets, and focusing on hip drive and overall technique. In either case, perform the box squat as the first movement of the workout.
How to Do it
When box squatting, it’s typical to use a sturdy box that puts your upper thigh parallel to the ground, not lower, when you’re in the bottom of the squat. This becomes even more important since your body’s geometry needs to slightly change from that of a typical back squat.
Use a low-bar squat position, to accommodate for keeping your shins much more vertical, which will force your torso to lean forward more than usual. Your foot width will be a bit wider — at least one extra step to the side — to allow for the low-bar position and to suit the box width.
Focus on remaining tight while gently, but fully, sitting down on the box. After sitting down, drive hard with your hips — upward and then forward— to create the posterior chain tension necessary to get out of the hole. Sets of three to five reps is ideal for this exercise.
Hatfield Squat
The Hatfield squat makes use of a safety bar and the squat cage in a unique way. The squat is actually performed “hands free” while using the rack itself as a guide to encourage more repetitions with heavier weights.
The support of the rack will also take some of the focus away from your upper body to shift attention to your lower body. The results is better technique, a stronger pump, and deep range of motion. Note: You cannot perform this exercise with a standard barbell.
When to Do it
This is more of a hypertrophy training tool and they can be added to a lower body workout geared toward building muscle. This movement is most conducive to higher reps, while giving your muscles a chance to push themselves a bit further than normal with heavier weight.
How to Do it
The one non-negotiable piece of equipment needed for a Hatfield squat is a safety bar. Place the loaded bar on the rack, get into the pads, and carefully step out from the rack. Place both hands on either support beam around waist height. The safety bar will be balancing on your upper back, but it should be secure due to its handles and offset center of gravity.
Squat down using the support beams for assistance. Keep your torso upright, but really use your hands to guide your way up and down. It’s okay if you don’t come to an absolute full extension — the name of the game is getting a few more reps in. You can use a slightly faster pace as long as you remain in control of the weight. Focus on sets of 10-15 reps, and don’t shy away from heavier than normal weight for said rep range. You should be able to do it with the hand-supported assistance.
Skater Squat
A list of squat variations wouldn’t be complete without highlighting a unilateral exercise, and one of the most important ones that doesn’t lend itself to cheating is the skater squat. This enforces stability through your hip and knee joint and makes your glutes, quads, and ankles work overtime to stabilize the leg, making this exercise possible.
Especially if you’re suffering from bilateral imbalances or joint issues in your hips, knees, or ankles, this variation belongs in your program. It likely won’t take much more than bodyweight to get a major training effect from them, so they can be performed nearly anywhere or anytime.
When to Do it
Positioning this exercise as an accessory movement in a squat workout, as a primer and warm-up before a lower body workout, or as its own prioritized exercise on a “weak link” training day is all fair game. What matters the most is that it gets done. A good skater squat is an indicator of lower body health and strength.
How to Do it
Stand with on one foot planted on the ground and the opposite leg bent roughly 90-degrees with the foot in the air. Lean forward slightly and extend your arms in front of you as a natural counterbalance. Making fists can also help with stability. Descend slowly, aiming to gently touch the back knee to the ground. On contact, drive with your front leg — don’t push off with the knee, shin, or foot of the back leg — and return to a standing position.
You can adjust the depth of movement by placing a short platform or stacked mats where your back knee contacts the ground. This will create a shorter range of motion so you can build strength and stability. Focus on sets of anywhere from six to 12 reps per leg, depending on your lower body health, strength, and conditioning.
Back Squat Form Tips
Of course, it’s worthwhile to go over the old classic. As far as squats go, the barbell back squat is the most ubiquitous “squat” you’ll ever see, but it’s also the most butchered. Let’s go over the checklist for an exercise that’s effective at training your quads, glutes, core, and total body mobility.
Credit: BAZA Production / Shutterstock
Let’s break things down step by step.
Set the loaded bar in the rack at shoulder level and step underneath it. Position your hands just outside shoulder-width.
Pull your shoulder blades back and bring your elbows slightly behind your body to create a perfect “shelf” to rest the bar on. Stand up under the bar so it’s comfortably positioned on that muscular shelf.
Unrack the bark, take two steps backward, and even out your stance. You should be far enough away from the rack supports that you don’t crash into them on your descent or ascent.
Try to pull the barbell apart. This will help you brace your entire upper body. Maintain this tension for the duration of your set. Get your feet ready in a comfortable, stable width and turn feet slightly out.
Take a big breath in and brace your core — if your six-pack looks selfie-ready when you’re squatting, you’re doing it wrong. Get a big belly full of air and hold it for most of the repetition. Try to only let the breath out near the top of each rep.
Descend slowly and under control. This will allow you to focus on tension, bracing, and alignment. Your knees should not cave inward. Instead, ensure they track in the same direction as your toes (slightly outward).
Once you’ve descended with your thighs just below parallel, drive up strongly by squeezing your glutes. Aim for your shoulders to lead the way up, not your hips. The bar should travel in a straight line up and down, and your heels should remain planted.
Plenty of Squats, Plenty of Gains
Some lifters think a leg workout is incomplete without squats. That may or may not be true, but the bottomline is that some type of squat — whether it’s the classic back squat or any of the unique variations listed above — can be just the answer when you’re looking for a stronger lower body, more muscular legs, or improved mobility. Time to get some wheels.
References
Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Originally Posted At: https://breakingmuscle.com/feed/rss
When it comes to “pulling” off the seemingly impossible on monstrous deadlifts, Heather Connor is unmatched. During the 2023 International Powerlifting Federation (IPF) World Classic Powerlifting Championships in Valletta, Malta, the superstar pulled another heavy rabbit out of her black top hat when she deadlifted 200 kilograms (440.9 pounds) raw. The milestone is an IPF World Record in the 47-kilogram weight class and helped Connor finish in third place, with rival Tiffany Chapon taking the top spot once again.
Connor’s raw IPF World Record deadlift eclipses her own previous massive pulling feat of 185 kilograms (407.8 pounds). The athlete captured that accomplishment during the 2022 IPF World Classic Powerlifting Championships. Approximately a calendar year later, Connor has rewritten the record books by herself, adding an astonishing 15 kilograms (33.1 pounds) to the 47-kilogram class’s raw deadlift record. Connor wore a lifting belt while utilizing a sumo stance and a mixed grip on her loaded barbell for the historic pull.
A former two-time IPF world champion (2017, 2019), the 2023 IPF Worlds was, officially, Connor’s second attempt at regaining the top mantle in the 47-kilogram division. Unfortunately for the athlete, Connor’s efforts have aligned with the rise of the now three-time 47-kilogram world champion in Chapon. Nevertheless, taking home a record on a signature lift is never a bad consolation prize.
Here’s an overview of Connor’s top stats from the 2023 IPF World Classic Powerlifting Championships:
Deadlift — 200 kilograms (440.9 pounds) | IPF World Record
Total — 407.5 kilograms (898.4 pounds)
Notably, per a reflective post on Connor’s Instagram profile, the powerlifter almost had to overcome a measure of health adversity to score her latest World Record deadlift. The athlete wrote that she heard “popping sounds” while performing a back squat and that the prospect of competing while injured was “terrifying.” At the time of this writing, Connor has not provided more specifics on the extent of her ailment or clarified if there was anything even wrong.
It appears to have merely been a minor scare in the latest chapter of a powerlifting great.
“This is the happiest and healthiest I’ve been in a long while,” Connor started. “Being able to go back and forth with attempts to pull a massive World Record to get on the podium was unreal. It was exciting and what I believe makes the sport [of powerlifting] so much more fun to watch.”
Based on her previous competitive precedent, Connor will likely compete in at least one more sanctioned contest before the end of 2023. For one, the athlete is the defending Fédération Française de Force (FFForce) Girl Power champion. Plus, further appearances are just more golden opportunities for a famous deadlifter to break more of her own records.
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