He’s a 1,000-plus pound squatter in spite of everything.
Many lifters that squat within the gym don’t simply wish to “train their legs,” they wish to get stronger and move serious weight, as well. Jesus Olivares knows a thing or two about squatting numerous weight. As a matter of fact, he knows at the very least three things.
Not only has Olivares squatted over 1,000 kilos thrice in powerlifting competition — at all times lifting raw, breaking the barrier twice in the identical meet — but he’s willing to share his knowledge together with his 138,000 plus followers on Instagram. In a recent post, he shared a complete of 4 suggestions that he applies to each squat he performs in training or competition.
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Find Your Best “Shelf”
When Olivares referred to the shelf, he’s talking about where the bar can be sitting on his upper back and shoulders.
“The “shelf” is the primary point of contact between you and the bar. It’s going to find out so much equivalent to bar placement and bar path … Whatever you choose, I urge [you] to search out the proper combo between stability and luxury, sometimes you possibly can’t have each. So pick whichever you prioritize!”
He went on to speak about three positions that the barbell may very well be placed on the shoulders — low, mid, and high. Olivares may very well be considered a low-bar squatter based on his personal lifting style. He explained that the goal ought to be to flex your back around that placement for comfort and stability.
He also emphasized hand placement so the bar will be kept in place throughout the lift. The goal ought to be a balance between comfort 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 Record powerlifting total.
Have a Strong, Stable Walkout
Wasting time and energy is counterproductive on the subject of the squat. Lifting the bar from the rack, after which taking several steps to walk it out, after which attempting to adjust while the load settles cannot only make the attempt harder, it could lead on to injury.
Olivares advocates for a brief and sweet pick and settling of the load before taking place into the opening. Take not more than 4 steps to get into position and be sure the bar is stable in your back.
“This can be a game of efficiency and proficiency. Be patient but don’t take any more time than what you wish … Practice makes improvement.”
In case you’re attempting in competition, then you definately don’t have much time to do that. Practicing with lighter weights in training can be a sensible move.
Breathe and Brace Appropriately
The squat is at all times related to leg training, however it really is a full-body movement. Your legs are the first driver, but Olivares emphasized the importance of a powerful and dependable core to transfer power and improve overall technique.
“Bracing isn’t just flexing your abs but additionally incorporating obliques and mid/low back. The motion of engaging your entire midsection is what is going to protect your low back while also creating the rigidity you require.”
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Bonus Tip: Time Your Descent to Explode Out of the Hole
Whether you’re within the gym or on the platform, you don’t wish to be under the bar any longer than obligatory. Taking an extended negative can show control, but it could also zap the body of energy. Olivares isn’t getting paid by the hour when he competes. Though he desires to be on top of things throughout the rep, he desires to get down and up as quickly as possible so he builds tightness as he lowers into the underside position before “blowing up” to rise out of the hold.
” … you’re feeling your internal pressure increase as you go into the opening of the squat and at your lowest and deepest point is where you’ll feel probably the most pressure. It’s at this point where you desire to time the reversal of momentum to make it easier to in your way up!”
Jesus Olivares — All-Time Raw Competition Bests (+120KG)
- Squat — 470 kilograms (1036.1 kilos)
- Bench — 272.5 kilograms (600.7 kilos)
- Deadlift — 410 kilograms (903.9 kilos) — IPF World Record
- Total — 1,152.5 kilograms (2,540.8 kilos) — IPF All-Time World Record
Olivares last competed in June 2023 on 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 kilos), including a 455-kilogram (1,003.1-pound) squat. His personal best competition 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 isn’t a word on when he’ll compete again.
Featured Image: @mega.gojira on Instagram