He’s a 1,000-plus pound squatter in any case.
Many lifters that squat within the health club don’t merely need to “prepare their legs,” they need to get stronger and transfer severe weight, as effectively. Jesus Olivares is aware of a factor or two about squatting lots of weight. As a matter of truth, he is aware of a minimum of three issues.
Not solely has Olivares squatted over 1,000 kilos 3 times in powerlifting competitors — all the time lifting uncooked, breaking the barrier twice in the identical meet — however he’s prepared to share his data along with his 138,000 plus followers on Instagram. In a current put up, he shared a complete of 4 ideas that he applies to each squat he performs in coaching or competitors.
Discover Your Greatest “Shelf”
When Olivares referred to the shelf, he’s speaking about the place the bar can be sitting on his higher again and shoulders.
“The “shelf” is the primary level of contact between you and the bar. It’s going to find out rather a lot comparable to bar placement and bar path … No matter you resolve, I urge [you] to seek out the right combo between stability and luxury, typically you’ll be able to’t have each. So choose whichever you prioritize!”
He went on to speak about three positions that the barbell might be positioned on the shoulders — low, mid, and excessive. Olivares might be thought-about a low-bar squatter based mostly on his private lifting model. He defined that the aim ought to be to flex your again round that placement for consolation and stability.
He additionally emphasised hand placement so the bar will be saved in place all through the elevate. The aim ought to be a steadiness between consolation and stability. You will have to compromise one to emphasise the opposite, in line with the 120-kilogram-plus athlete who holds the All-Time World File powerlifting complete.
Have a Sturdy, Secure Walkout
Losing time and vitality is counterproductive on the subject of the squat. Lifting the bar from the rack, after which taking a number of steps to stroll it out, and then attempting to regulate whereas the burden settles cannot solely make the try more durable, it might result in harm.
Olivares advocates for a brief and candy choose and settling of the burden earlier than taking place into the outlet. Take not more than 4 steps to get into place and ensure the bar is secure in your again.
“It is a recreation of effectivity and proficiency. Be affected person however don’t take any extra time than what you want … Observe makes enchancment.”
In case you’re attempting in competitors, then you definitely don’t have a lot time to do that. Working towards with lighter weights in coaching can be a sensible transfer.
Breathe and Brace Accurately
The squat is all the time related to leg training, but it surely actually is a full-body motion. Your legs are the first driver, however Olivares emphasised the significance of a robust and reliable core to switch energy and enhance general approach.
“Bracing isn’t simply flexing your abs but in addition incorporating obliques and mid/low again. The motion of partaking your complete midsection is what’s going to shield your low again whereas additionally creating the rigidity you require.”
Bonus Tip: Time Your Descent to Explode Out of the Gap
Whether or not you’re within the health club or on the platform, you don’t need to be below the bar any longer than crucial. Taking an extended damaging can present management, however it may additionally zap the physique of vitality. Olivares isn’t getting paid by the hour when he competes. Though he needs to be in management all through the rep, he needs to get down and up as shortly as attainable so he builds tightness as he lowers into the underside place earlier than “blowing up” to rise out of the maintain.
” … you are feeling your inner stress improve as you go into the outlet of the squat and at your lowest and deepest level is the place you’ll really feel essentially the most stress. It’s at this level the place you need to time the reversal of momentum that can assist you in your means up!”
Jesus Olivares — All-Time Uncooked Competitors Bests (+120KG)
- Squat — 470 kilograms (1036.1 kilos)
- Bench — 272.5 kilograms (600.7 kilos)
- Deadlift — 410 kilograms (903.9 kilos) — IPF World File
- Whole — 1,152.5 kilograms (2,540.8 kilos) — IPF All-Time World File
Olivares final competed in June 2023 on the 2023 IPF World Classic Powerlifting Championships, the place he gained the 120-plus kilogram championship with a World File complete of 1,080 kilograms (2,381 kilos), together with a 455-kilogram (1,003.1-pound) squat. His private finest competitors squat is 470 kilograms (1,036.1 kilos), which he achieved on the 2023 IPF Sheffield Powerlifting Championships in March. As of this writing, there is no such thing as a phrase on when he’ll compete once more.
Featured Picture: @mega.gojira on Instagram