Written by Sarah Strong

In powerlifting, a powerlifter can be described as either raw or equipped. “Raw” refers to lifting with little to no supportive equipment. “Equipped” lifting refers to using single-ply or multi-ply suits to support the lifter.  The suits are made from a highly tensile fabric that allows the lifter to move more weight, approximately 115% more than their max. This capability to lift heavier loads is what draws many athletes to equipped lifting, including powerlifter Danielle Munoz. 

Danielle has been powerlifting for about two years, and although she started with raw lifting, she says she absolutely loves lifting equipped. She began powerlifting raw and did two meets like that, then did one meet as a classic raw lifter with wraps. Shortly after that classic raw meet, she decided she wanted to switch to equipped: “My coach Robert Lee trains geared. After watching him do it for so long during our training sessions, it started to interest me. Especially being able to add more weight just from wearing the suit—the adrenaline of having tons of weight on your back is awesome.”

Learning to lift in a single-ply or multi-ply suit takes coaching from an experienced geared lifter, says Danielle. She currently lifts single-ply, and she will next compete at the 2019, Mr. Olympia. She is considering switching to multi-ply after the Olympia but has not made the decision yet. Single-ply suits use a single layer of the special fabric to assist the lifter. Multi-ply suits use two or more layers of this fabric. 

“I love everything about equipped. Knowing I can lift more weight, it’s almost like a security blanket. Also, I love that geared transfers over to your raw weight because after doing my second geared meet I noticed a pretty decent difference in my lifts and form,” Danielle commented. She said the only thing she disliked about equipped lifting is the numerous popped blood vessels she gets in her face from squats. Popping blood vessels results from the tremendous effort exerted in these maximum attempt lifts, and while unsightly, are normally not dangerous. The suits for geared lifting are very tight and constricting, which contributes to the pressure put on a lifter’s body.

If you are interested in trying equipped lifting, take Danielle’s advice and find an experienced coach and a gym that has other equipped lifters. Getting in and out of the suit requires help, and learning to lift with proper form in the suits can be difficult. This is not a style of lifting that a new lifter should experiment with on their own.

For most of her training, Danielle lifts raw. She only gets to use her suit about once a week. This training style, she says, requires a lot of patience: “You can’t be scared to get in the suit and under a lot of weight. You have to just do it or the slightest wrong movement can throw off your entire lift. It is definitely an amazing experience and has helped with my raw lifts and my form. It’s definitely something you have to be serious about.”

Her patience pays off, though. Danielle recently set records for juniors 20-23 82.5KG in all three lifts and total for the state of California also for women’s open for the USPA.  And with some big meets coming up, she is certainly a lifter to watch. And not only is she a record-breaking lifter, but she is also a mom of two young children.

Follow Danielle on Instagram and follow Sarah too!

Written by Brittany Kohnke

Powerlifters and anyone looking to improve the Big 3 are always looking for ways to become more efficient and effective in the execution of the squat, bench, and deadlift.  Sometimes a simple cue can make this happen. Throughout my years as an educator, athlete, and coach, I have encountered some of the same technical faults when it comes to the Big 3, especially amongst novice lifters.  Here are some of my “go-to” cues to instantly improve form and effectiveness on the power lifts.

“Fix your feet to fix your back”- During the conventional deadlift set up, many coaches will advise their athletes to “engage their lats” or “squeeze their shoulder blades together”. This helps to combat the dreaded cat-back from occurring and make the initial pull off the floor safe and effective. I’ve seen it time and time again. A coach (or fellow lifting partner) tells someone this cue, the person consciously attempts to engage their lats and upper back only to look like a candy cane upon the pull.  

Assuming the weight is not too heavy for the lifter, often I will advise the athlete to look at their feet. If your stance is too wide, it will force your arms outside of your shoulders. This makes engaging the upper back and lats incredibly more difficult, especially when the upper back may not be as developed.  In this case, I will advise lifters to bring their stance in slightly (generally speaking hip-width, sometimes a smidge closer) and subsequently this will allow the lifter to actively engage more of their lats and set their upper back. From here, now the lifter is able to effectively stay tight and initiate the movement without looking like a candy cane.

“Chest meets the bar”- Bench press is one of the most technical lifts in the sport of Powerlifting as it involves the entire body executing the lift in an efficient, yet timely manner. Over the years I have seen a number of people, myself included, who simply lower the bar to their chest. From here, when the lifter presses things seem to get incredibly difficult, especially when working with near maximal weights. A cue I like to use myself and with lifters is to always think about the “chest meeting the bar”. Ensuring the scapulas stay depressed and in position, thinking of having the chest meet the bar eliminates the tendency to “relax” the upper body while also closing the gap or the distance the bar has to move to get to our touchpoint. When we relax or simply bring the bar down to our chests, we are creating a longer path. Even though we are talking about a few inches at most, when you’re fighting for a few extra kilos, the difference of inches can be gold. 

Further, I have found, especially with female lifters, when we think or cue “chest meets the bar” this allows us to stay “coiled”. Effective benchers are like a coil; they create a great deal of tension and tightness throughout their whole body when they set up. As they lower the bar to their chest this tension continues, only to be released throughout the whole body as the bar is pressed into a lockout.

“Lat pulldown the bar throughout the whole rep”- A common misconception with the squat is the upper body is only semi-involved throughout the lift. Often these lifters will become buried or the bar will “roll” as they rise out of the hole, making the squat a lot more difficult and quite frankly unsafe. Maintaining constant engagement with the bar stems from the act of pulling it down into the body, specifically somewhere within the traps depending on the style of squatting used. To cue this I like to say, “lat pulldown that bar into you”. This starts from the initial set-up and is maintained throughout the lift, even as one comes out of the hole and drives their back up into the bar. Missed lifts or inefficient reps can stem from a number of causes, but often I see novices have a disconnect between this concept. Thinking about it in terms of a lat pulldown allows us to compare this feeling with something we are familiar with.  

“Hold your breath to secure your brace, reset between reps”- One of the newer concepts I’ve been using with athletes is the timing of breath. Before I can go into this cue further, I should preface by saying the execution of this may vary slightly based on the reps performed for the set (hence the “reset between reps” aspect I’ve included).  Essentially, when we breathe, the act of exhaling will naturally relax the body or cause us to lose the brace we are trying to hold, even if it is ever so slightly. Go ahead and try it without lifting, try holding your brace while exhaling. Impossible. 

During a lift, relaxing or losing our brace is the exact opposite we want to do. Bracing allows us to keep our spine protected, but also creates an environment where we are able to effectively exert as much force as possible. Therefore, I tell my lifters to hold their breath throughout the entire rep.  This helps the lifter brace throughout the duration of the lift making them more efficient, effective, and less likely to acquire an injury. When performing multiple reps within a set, I advise lifters to reset their breath between reps. Essentially, one will brace, inhale, hold, finish the rep, exhale, repeat. Proper breathing mechanics are just as much of a skill as the lifts themselves. Practicing this concept continuously will help make it more second nature and easier to implement.

Well, there you have it. My simple cues to instantly fix the Big 3. Give these cues a try during your next training session. With anything “new” I like to try things when I’m working with weights in the 70-80% range, so something that is heavy enough to start showing areas of weakness but light enough where the actual implementation of them will be relatively seamless. 

Did these cues work for you? Want to learn more about Brittany and her coaching? Visit brittanykohnketraining.com or find her on social media: Instagram @brittany_kohnke or on Facebook CoachBrittanyKohnke.

Written by Sarah Strong

“There is no reason to be alive if you can’t do deadlift” – Jón Páll Sigmarsson. 

Numerous deadlift variations and deadlift accessories exist to strengthen any weakness in pulling. The following are my top three recommended deadlift accessories to build a bigger lift:

Rack pulls/ block pulls. If you struggle with the lockout, rack pulls or block pulls can be the perfect accessory for you. Both rack pulls and block pulls elevate the starting position of the bar. Deciding between using a rack or blocks mostly comes down to preference and availability in your gym. Some wide stance sumo pullers may need to use blocks if the rack does not allow them to set up properly. If blocks are not available, you can make your own set up by stacking plates.

To set up, place the bar height at your sticking point, usually just below or just above the knees. These pulls are best done at heavy percentages of your max or even overloading. Rack and block pulls emphasize the lockout, strengthen the low back, and strengthen the grip. 

Deficit Deadlifts. If you have ever deadlifted from a deficit, you understand how grueling this work is. A one-inch deficit can make a huge difference. To set up for these pulls, stand on a plate, board, or another surface that would elevate you, but have the bar on the floor as normal. Pulling from a deficit increases your leg strength. The increased joint flexion caused by the deficit forces the quads to work more, which can result in greater loads moving from off the floor when you take the deficit away. The deficit also creates greater time under tension, which increases strength and muscle mass. 

Isometric holds. This deadlift variation is excellent for gaining strength and working through any sticking points. To set up, place the bar on the floor in a rack. Set the pins on the safeties at the desired sticking point you are working on. Load the bar at about 60% and pull, putting as much force as you can into the safeties. You want to hold each pull for only five to ten seconds. Smaller rep ranges, such as 4-6 reps, are ideal for these strenuous holds. You can move the pins up and down and work on various sticking points for your lift.

Incorporating these deadlift variations should yield results. As always, make sure your form is on point. If you are unsure, hire a coach who will give you constructive criticism and make sure you are performing your exercises correctly and safely.

Get to know Sarah on Instagram!

Written by Leighann Dewitt MS, RD, LD/N

Have you ever felt anxious, irritable, achy, stiff or suffer from insomnia? Have you just accepted this as your “norm”? Well, you may be lacking a very important nutrient in your body, Magnesium also referred to as the relaxation mineral. 

Magnesium (Mg) is the fourth most abundant mineral in the body. It is essential and plays a critical role, involved in more than 300 metabolic reactions! These reactions are not only important for normal everyday function but also for optimal athletic performance. Magnesium helps maintain normal nerve and muscle function, heart rhythm, blood pressure, immune system function, protein synthesis, bone integrity, blood glucose levels and promotes calcium absorption (just to name a few). Mg is found in all your tissues but most Mg in the body is found in your bones, muscles, and brain. Mg deficiency is linked to inflammation and higher levels of CRP (a protein produced by the liver which increases in the body when there is a condition causing inflammation). The list of conditions related to magnesium deficiency is extensive, some of which include depression, ADHD, migraines, insomnia, type II diabetes, asthma, atherosclerosis coronary heart disease, and osteoporosis. Some signs of magnesium deficiency include muscle cramps or twitches, irritability, anxiety, constipation, headaches, high blood pressure, gastric reflux, chronic fatigue. 

So, why are up to HALF of Americans deficient in Mg? 

Well, there are a few good reasons but the most common is the consumption of the Standard American Diet (SAD, perfect acronym). Many of us consume too many, if not solely; foods that are highly processed and refined, containing virtually no magnesium. Other reasons may include soft water, calcium supplementation, OTC/prescription medications, diuretic use, excessive menstruation, excess alcohol/coffee intake, intense/prolonged stress, antibiotic use, digestive disorders such as Crohn’s or IBS (irritable bowel syndrome). Athletes are at even higher risk for Mg deficiencies as human studies have shown that as physical activity increases, the need for Mg increases as well. 

To further complicate things, Mg is often poorly absorbed and easily lost from our bodies. In order for Mg to be properly absorbed we need a lot in our diet and enough Vitamin B6, Vitamin D (which most of us are also deficient in), and selenium. 

Another reason that many of us are deficient and may not know is that the standard magnesium serum test is the least sensitive marker of magnesium status. This is due to a lag time between serum changes and subclinical deficiency. The best marker for magnesium status is the magnesium loading test but this is not practical and can be expensive. 

So, we know magnesium is essential but can it actually enhance exercise performance? 

Animal studies have even indicated that Mg supplementation might improve exercise performance via enhancing glucose availability in the brain, muscle, and blood; and reducing/delaying lactate accumulation in the muscle. Studies have shown that Mg distribution and utilization are regulated by exercise and that muscle performance is positively associated with adequate serum magnesium levels. 

How much Magnesium do I really need? 

The Recommended Dietary Allowance (RDA) for Mg is 400-420mg for adult males and 310-320mg for adult females. Some magnesium-rich foods include almonds (80mg per oz.), Cooked spinach (78mg per 1⁄2 oz.), peanut butter (49mg per 2 Tbsp), Beef/chicken (20-22mg per 3 oz.), avocado (44mg per 1 cup). 

Do I need to Supplement Mg? 

Consuming magnesium-rich, whole foods is the optimal strategy for ensuring adequate levels of magnesium, however, oral supplementation is an option. Magnesium in the forms of citrate, lactate, glycinate and chloride forms are better absorbed and more bioavailable than the oxide and sulfate forms. Other ways to supplement Mg include taking a hot bath with Epsom salts (magnesium sulfate). People with heart or kidney issues should consult an MD before oral supplementation of Mg. 

Dislike plain Avocados like me? Here is a great way to incorporate them! 

Avocado Pudding Recipe 

*makes 2-3 servings 

2 Medium Hass Avocados 

2/3 cup milk (heavy cream for more of a mousse or almond milk as a vegetarian option) 

2 Tbsp Cacao (not cocoa) 

1 Tbsp stevia (or desired sweetener) 

1 tsp salt 

Optional: vanilla extract, cinnamon for added flavor 

1. Mix all ingredients in blender 2. Remove and place into covered bowl and chill in the refrigerator for one hour 3. Enjoy! 

Sources: 

Volpe, S. L. (2015). Magnesium and the Athlete. Nutrition and Ergogenic Aids, 14(4), 279-283. 

Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance? Nutrients. doi:10.3390/nu9090946 

Hyman, M. (2010, March 18). Magnesium: The Most Powerful Relaxation Mineral Available. Retrieved June 25, 2019, from https://www.huffpost.com/entry/magnesium-the-most- powerf_b_425499

(Photo by Aperture by Angelica)

Written by Rachel Jimenez

The weekend is here, the weigh-ins are over, and the competition you’ve prepped so hard for is less than 24-hours away. Exciting, right? PRs and Pop Tarts as far as I can see.

As you’re prepping your meet-day bag, you may be wondering (especially if this is your first meet):

“Wait… What should I eat on competition day?”

And the answer is both simple and a little less exciting than what Instagram may depict.

Meet day snacks are a very important part of your meet day that could either fuel you to success or leave you feeling less than optimal. Here are some tips to keep you fueled, focused, and ready to crush your day!

Keep It Simple

Have you ever experienced a food coma? That satisfying feeling after you just crushed a heavy plate of food that left you with a food baby and the need for a 3-hour nap?

Well, as great as those meals are, that is something we want to AVOID on meet day. Eating dense, voluminous, slow-digesting foods (like vegetables, greasy food, full-size meals, etc.) can sit heavy in our stomachs and make us feel lethargic and possibly a little bloated. On meet day, our focus is on performance, and we want to feel ready to go for our moment on the platform (and be able to latch our belt). Sticking with light, easily-digestible foods like, but not limited to, pretzels or candy that you can munch on throughout the day will keep energy levels up without filling your gut.  

Keep It Familiar

Now before you go buying two dozen donuts and every box of candy you see, take a moment and ask yourself: have I ever eaten these things before? Or rather… do I feel good after I eat these foods?

As fun as it may seem to eat all the things you’ve dreamed of on meet day, we have to remember that this is a powerlifting meet, not a foodie festival. Adding in foods that you have never eaten before may upset your stomach or make you feel a little off. Everyone is different, and that “snack mix” or “go-go juice” that your friend swears by may not sit well with YOU. My advice: try to stick with simple foods that you eat regularly. If you want to add in a fun food that you don’t normally get to eat, pick foods that you’ve eaten before that you KNOW sit well with you. It may seem silly, but the last thing you want is a sudden urge to use the restroom right before you’re called to squat.

Keep It Hydrated

And this is a given, but I’m going to tell you anyways. YOU HAVE TO STAY HYDRATED. I’m not saying you have to chug your body weight in water (because we don’t want to have to pee every 5 minutes), but you do have to keep yourself hydrated throughout the day. The last thing we want to have to deal with is a bad headache or feeling dizzy. Another thing we want to consider is taking in a beverage with some simple carbs, sugar, and electrolytes, like Gatorade or Powerade. This will be a big help if you are someone that doesn’t like to snack a lot on meet day, if the meet lasts for over two hours (and most do), or if you’re competing in a different climate. You have to be prepared to keep yourself in prime condition and feeling your best, especially if the venue environment is different than what you normally train in.

Staying properly fueled on meet day can help you feel both mentally and physically ready for the platform. If it is your first meet, focus your excitement towards stepping onto that platform, not towards packing every snack you’ve ever wanted to try. Keep your snack choices simple, familiar, and don’t forget to pack enough to drink. Over time, you will find what works best for you, and your trips to the grocery store will become more routine and less confusing!

Get to know Rachel a bit better on Instagram