What to Know About the Dumbbell Jump Squat

The jump squat (either with dumbbells, barbells, bodyweight, or vest) is a great exercise to be used for power purposes, increase one’s ability to harness and transfer energy during ballistic athletic movements (sports, weightlifting, squatting, etc), as well as increase firing rates of motor units. When determining what equipment one should use when performing a weighted jump squat, the two main options are often a back loaded barbell and/or a pair of dumbbells.

In this piece, we will specifically address the dumbbell jump squat, what things to consider when performing them, and how you can properly program them into nearly every routine to reap the powerful benefits that they can offer.

Execution of the Dumbbell Jump Squat

The dumbbell jump squat is nearly identical to other loaded jumping versions, requiring an athlete to transfer force into the floor to create enough energy to explosively jump themselves up into the air. While in flight, the athlete must remain contracted yet also be aware of the body in space (proprioception), both of which are necessary for ballistic Olympic lifts (cleans, jerks, snatches), as well as many formal competitive sports (football, baseball, basketball, etc).

In the video above, I breakdown how to properly set up the jump squat and cycle the jumps correctly (when looking to increase the elasticity and stretch shortening properties necessary for ballistic movements).

What to Know About the Dumbbell Jump Squat

Below is a list of all the vital information you should be aware of when programming and performing the dumbbell jump squat.

Loading

For most plyometrics and power exercises, optimal loading is between 20-30% of one’s maximum, in this case, their back squat. The weight should be enough to allow the lifter to work against a load, yet light enough to not distort the joint and jumping mechanics, as too heavy of a load will negatively impact the velocity of the movement. When performing this movement with dumbbells, a lifter may find difficulty jumping with heavier, bulkier dumbbells (when compared to the barbell), especially for more advanced and stronger athletes who squat heavier loads that require heavier, often larger dumbbells. If this is becoming a nuisance, lifters can also look to the barbell back loaded jump squat to allow for increased loading and comfort.

Application

The dumbbell jump squat has a lifter hold two weights at the side, which I have found to be a useful exercise when teaching beginner and intermediate lifters how to explosively drive with the legs in the same way one would drive in the clean and/or snatch. By using dumbbells for jump squats, coaches and athletes may be able to better teach beginner and intermediate lifters the concept of strong, firm arm tension with minimal pulling of the arms during a lift (aka the barbell in the formal lifts) so that he/she can maximal knee and hip extension and engrain a more vertical force output.

Coordination

Proprioception is needed in most jumping and plyometric movements, which can be very beneficial for weightlifters and other dynamic athletes. By using dumbbells for the jump squat, greater demands of muscular control and coordination are needed as both dumbbell move independently from one another, forcing a lifter to stay controlled and minimize any unwanted rotational and lateral movements.

Squat Patterning

Unlike the back loaded barbell jump squat, I often find that dumbbell jump squats allow for slightly more forward lean of the torso during the jump. Coaches and athletes should be aware of the pattering on the squat in the jump so that it can have the best transition to the main lift. For weightlifters, assuming too much of a forward learn in the jump may force the barbell out front during the clean and snatch, however, for dynamic sports athletes (sprinters, contact sports, etc) that increased lean may actually better mimic a starting position specific to their sport (sprinter out of blocks, tire flips, contact athletes on line of scrimmage, etc). Coaches and athletes are advised to pay attention to the squat patterning to best individualize the jumping experience.

Final Words

The profound performance benefits of squat jumps and other plyometrics have been well documented, making this squat jump variation a reasonable training exercise for nearly every power, strength, and dynamic sport athlete. Coaches and athletes may opt to use dumbbells in the execution of this lift for various reasons (availability, ease of setup, coordination, specificity to patterning, etc), however all should be aware of the important training considerations when programming for teams, classes, and individual purposes.

Featured Image: @crossfitgems on Instagram 

The post What to Know About the Dumbbell Jump Squat appeared first on BarBend.

Romanian Deadlift vs Stiff Leg Deadlift – Differences and Hamstring Benefits

These two deadlifting variations are commonly used as synonyms for one another in many weightlifting, powerlifting, and functional fitness programs, despite there being some key differences between the two lifts.

At face value, both movements are used to target lower back strength, teach and reinforce a firm arching position, and increase loading to the glutes and hamstrings. The distinct yet subtle differences between the Romanian deadlift (also known as the RDL) and its stiff leg counterpart should be understood and recognized fully to best maximize performance and minimize confusion between coaches, lifters, and readers.

Therefore, in this article I will go through the distinct differences between these two movements and how each can be used to enhance performance.

Below are two seperate videos, each demonstrating the correct positioning of the Romanian deadlift and the stiff leg deadlift. Be sure to pay attention to the starting positions of the knees in both versions.

The Romanian Deadlift

The Stiff Leg Deadlift

Knee Bend (Flexion)

While there is a very small degree of difference between these two movements regarding knee flexion (bending), the impacts are still significant. When performing the Romanian deadlift, a lifter fixes their knees in the bent position (often at the exact angles used during the first and second pulls of the snatch and clean, or during the deadlift), which generally allows for increased range of motion and less dependency on lower back strength and hamstring flexibility.

The stiff leg deadlift has a lifter assume a fully extended position at the start (knees), slightly hinging and allowing the knees to slightly bend only at the point at which hamstring and lower back tension is at maximum, potentially making the stiff leg deadlift a more hamstring and lower back intensive lift which can be programming for hypertrophy specific purposes or postural control.

Loading in the Romanian Versus Stiff Leg Deadlift

Generally speaking, the loading between both of these deadlift variations is very similar, with loads ranging from 50-70% of a lifter’s back squat max. Reps are generally kept within the low to moderate range to either increase hypertrophy, strengthen sport-specific positions (cleans, snatches, deadlifts), or aid in movement patterning applicable to other lifts.

With that in mind, many lifters may find it easier to move higher loads and strengthen an overall position when training the Romanian deadlift primarily because the knees are kept unlocked and slightly to moderately flexed during the movement. By allowing similar flexion angles to one’s clean/snatch/deadlifting lifts (see below), greater emphasis is placed upon the hips, back, and hamstrings as a whole with often heavier loads being able to be withstood. The stiff leg deadlift can also be used in similar manner, however the stiffer knees (especially with full extension at the top) places greater emphasis on lower back and hamstring flexibility and strength, making it a potentially greater movement for isolation to those muscle groups.

Specificity to Competition Lifts

For weightlifters and competitive pullers (snatches, cleans, and deadlifts), there is an optimal amount of knee flexion (bend) during the initial pulling of the ground. As a lifter transitions throughout the snatch, clean, and even deadlift, there is a tension and timing needed to then scoop oneself back under the barbell (often after the bar passes the knee) as they approach the drive/power phase of the Olympic lift and/or lockout of the pull.

The Romanian deadlift requires a lifter to start in the bent knee position allowing the lifter to develop the necessary timing and tension development needed to have a better application to those specific lifts. Meanwhile, the stiff leg deadlift has a lifter start in a full extended position, only slightly bending as flexibility and hamstring tension surmounts, making the stiff leg deadlift slightly less specific to the formal olympic lifts and deadlifts when looking for more technique driven movements. It is important to note that both movements offer benefits to the lifter, and both can and should be programmed with specific outcomes in mind.

Final Words

While both movements have small, yet distinct differences and applications, coaches and athletes should understand that these are both viable options to be trained in assistance sections of a workout for most athletes (weightlifters, powerlifters, track athletes, and functional fitness competitors). Coaches and athletes should not get too concerned with these minute yet significant differences when programming, yet should stay aware of the knee flexion, loading, and how both can relate (or not relate) to a particle lift and/or activity.

Featured Image: @mikejdewar on Instagram

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Is a Glutamine Supplement Actually Worth Your Money?

“Now with 4 grams of glutamine per serving!” screams your new tub of protein powder, and upon reading it, you might think, “Hey, that’s great! Now I don’t need to buy a glutamine supplement. Or should I get one just to make sure I’m extra high in glutamine? What does it do again? Doesn’t Ryan Reynolds take it?”

He does, but what does glutamine do? Does it help performance, appearance, both, or neither?

Glutamine for Strength Athletes

Naturally high in animal protein, leafy greens, and particularly whey and casein protein, it’s a conditionally essential amino acid. That means that during certain periods — like disease and muscle wasting — it’s essential, but usually we don’t absolutely need it. Because of its role in fighting catabolism (muscle breakdown), it’s been marketed by supplement companies as a means to improve muscle growth and recovery between workouts.

“Glutamine is just an amino acid really,” says Kurtis Frank, the research director of the independent nutrition research organization Examine.com. “There’s nothing special about it structurally aside from the fact that it is pretty simple and is sometimes used as an energy source — rapidly dividing cells like to use it as a fuel source compared to other amino acids. But this may just be because the body has so much of it.”

We do have a lot of it; even though it’s non-essential, it’s the most abundant amino acid in the body.

A post shared by Brandon Swan (@brandon.swan) on Mar 22, 2017 at 2:14pm PDT

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Doesn’t Glutamine Build Muscle?

This conditionally essential amino acid can be considered essential when your body tissue is in jeopardy. Studies have found it to be useful among victims of burns, stomach ulcers, or muscular wounds (like knife attacks) and among people with muscle wasting diseases (like AIDS) who have a critical need to build more muscle.

This hasn’t really translated to glutamine supplements working as muscle builders for gym bros.

“The first studies on glutamine showed that the more glutamine you put in a muscle cell, the more it grows,” says Frank. “But it’s an amino acid and it’s easily used as fuel; of course if you fill an isolated muscle cell with energy and nitrogen it’s gonna grow.”

The Problem With Supplementing Extra Glutamine

There’s another flaw in the glutamine-as-a-muscle-builder hypothesis: a lot of studies and therapies inject it into cells. When it’s ingested, very, very little of it actually makes it to the muscles. Remember that it’s a very abundant amino acid in the body, which means that it’s not just used by the muscle tissue.

“Later studies on humans eating glutamine showed no effect, because even if muscle cells like it, the liver and intestines love it,” says Frank. “The surplus of glutamine doesn’t reach the muscles and, as such, you don’t get a large spike of glutamine content in your muscles like you did your liver. But people continued to sell it because people continued to buy it.”

Glutamine is an important amino acid not just to muscle cells, but to the gut, the liver, and the immune system. That means it has a large degree of regulation about it; the gut is something of a storage center for it and holds onto the excess glutamine that you consume.

A post shared by Sonny Webster (@sonnywebstergb) on Mar 22, 2017 at 1:18pm PDT

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If you consume a lot of extra glutamine, most of it never makes it to the muscles, it gets held by your gut. A rapid influx of orally-ingested glutamine won’t translate to your muscles getting a big boost of the stuff; it’ll probably hang out in your intestines.

“The intestines are really greedy when it comes to this,” says Frank. “The only way to get a large bonus of glutamine to your periphery is to have the periphery be in a state of trauma, as is the case with burn victims and other critical states, or simply eat so many amino acids overall that your gut is beyond satisfied.”

Here it gets even murkier, since it’s hard to know how many grams of glutamine you consume are stored by your gut and your muscles and what its threshold is. But truthfully, it’s not really worth worrying about: just eat a decent amount of protein and you’ll have all the glutamine you really need. One to two grams per kilogram of bodyweight will suffice.

“All the body’s cells sit at maybe fifty percent glutamine capacity, because all cells want some of it,” says Frank. “If you force the liver and gut to be at a hundred precent stores, and then still eat more protein, then it would increase glutamine stores in the muscle. But the whole ‘increasing it really fast’ part that is vital to cause the muscles to grow still doesn’t happen. It’s a slow and controlled process that’s regulated by the gut.”

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The Takeaway

There’s nothing wrong with taking glutamine. It’s cheap, and it’s probably good for your gut health. (There’s some evidence that folks on low protein diets can experience illness because their gut gets low on glutamine, affecting its immune system.)

But if you’re adding spoonfuls of the stuff to your shakes, there’s no need. If you’re consuming between one and two grams of protein per kilogram of bodyweight (especially if a share of that protein comes from whey and animal sources), then your body and muscles probably have all the glutamine it needs.

Our advice? Just eat protein, bro.

The post Is a Glutamine Supplement Actually Worth Your Money? appeared first on BarBend.

Samantha Briggs and Travis Mayer Dominate the 17.4 CrossFit® Open Workout

The 2013 Reebok CrossFit® Games Champion Samantha Briggs and 3-time Reebok CrossFit Games competitor Travis Mayer dominated 17.4, completing the grueling 13-minute AMRAP with 330 reps and 329 reps respectively.

Below, you can see the official announcement of the workout from CrossFit® HQ.

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Yep, it’s a repeat of 16.4: as many rounds and repetitions as possible in 13 minutes of 55 deadlifts, 55 wall balls, 55 calories of rowing, and 55 handstand push-ups. The men’s Rx weight for deadlifts was 225 pounds and it was 155 pounds for the women. The Rx for the wall ball was a 20-pound ball and a 10-foot high target for men and a 14-pound ball and a 9-foot target for the women.

You can see CrossFit’s full video of rulings and guidelines below, which lasts about five minutes.

With Briggs completing one more rep than Mayer, this is the third Open workout in a row that the winning female’s result was higher than the men’s. (Though, of course, there’s a pretty significant difference in the weights used.) Briggs set a world record for rowing 1,000 meters in 3 minutes and 23.9 seconds last year, so her victory may not be surprising, but it’s certainly well-deserved.

You can watch all 330 reps of her 17.4 workout in the video below.

And while we can’t embed the video because of the privacy settings, you can watch the entirety of Travis Mayer’s 17.4 showing over on Vimeo right here.

Hot on their heels, Briggs is followed by Sara Sigmundsdottir in second place with 328 reps, Camille LeBlanc-Bezinet with 325 reps, and Kari Pearce and Emma McQuaid both finished with 320 reps (though Pearce finished ten seconds ahead of McQuaid).

Mayer, meanwhile, finished just ahead of the 2016 Fittest Man On Earth (and current first place holder in the Open overall) Mat Fraser who completed 327 reps, followed by Jason Carroll with 325 reps, Josh Bridges with 322 reps, and Alex Vigneault with 320 reps.

As for the Mexico City match-up between Brooke Wells and Fittest Woman in Mexico Brenda Castro, Wells came out ahead with 297 reps (22nd worldwide) and Castro completed 269 reps, putting her in 132nd place worldwide. Their epic struggle, accompanied by an ever-watchful Dave Castro, is here.

Worldwide and overall, after four Open workouts, the first five places among male competitors are Mat Fraser in first, followed by Rich Froning, Alex Vigneault, Noah Olsen, and Bjorgvin Karl Gudmundsson.

For female athletes it’s Kari Pearce in first, then Sara Sigmundsdottir, Camille LeBlanc-Bezinet, Annie Thorisdottir, and Jamie Greene.

Here’s to 17.5.

Featured image via CrossFit Fatal7ty on YouTube.

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Would You Watch a YouTube Reality Show Based on Strength Athletes?

As a society, there’s no denying that we love reality television. In 2000, 70% of the population admitted to watching and enjoying reality television. Since then, the amount of reality shows on air has increased to over 60% of what we see on TV. There’s something about watching someone else’s “reality” — their shortcomings, problems, and obstacles — from the safety of our couches that make us feel glad to be where we are.

But even if you’re not a fan of reality shows, there might be a new one that’ll spark your interest in the genre.

A new show that caught our eye, and will likely do so for a lot of strength athletes, is the new YouTube series titled The Grind. This is a YouTube series that follows five intermediate (by the show’s standards) powerlifters for twelve weeks and tracks their progress as they chase PRs. The first show/intro is shared below, and every subsequent episode will air Sunday evenings at 7pm Sydney, Australian time. The winner will be awarded AUD2,000 (about USD $1,535) and in order to take home the prize money, an athlete must demonstrate the most improvement in their lifting, particularly their PRs, after twelve weeks.

Typically, when a strength athlete seriously trains or competes, we might see excerpts of their training on their social media profiles and ultimately, the “final” product: competition. (Of course, then the cycle starts over.) For the first time, we can witness multiple athletes’ gains on a weekly basis , all under the same coach and gym. 

To gain a better idea of what we can expect from this YouTube series and the thought process behind its making, we talked to one of the show’s main creators from Adonis Athletics, strength coach Amir Fazeli.

BarBend: What inspired the filming of The Grind?

Amir Fazeli: I wanted people to see what it means to train properly, what it means to pursue self improvement, strength development, and do it all in a structured coaching environment. How significant an impact having the right environment, the right equipment, the right coaches, and the right training systems can have to a lifter’s progression.

I also knew it had to be done in a competition setting because competition brings out the best in people and shows the weaknesses in people. Just simply documenting someone training wasn’t going to be enough. I knew I had to get a bunch of lifters to go head-to-head and force their competitive side to come out, and that would allow them to really find out more about themselves and their character.

BarBend: How many videos are you guys planning on producing in the 12-week span?

FazeliThere will be one episode every Sunday 7pm Sydney, Australia time, for a total of 13 episodes. The first one was just a pre-test and introduction. The rest will be filmed in 12-weeks of their actual training cycle on a week-by-week basis, and will finish with a retest to see how much they improved and announce a winner. They must all be under 105kg on testing day.

BarBend: How did you guys pick your athletes? Also, what classified them as intermediate lifters for your strength coaches?

FazeliWe announced the show on Facebook and asked for athletes to send in their auditions if they sit around 105kg. Also, we asked for them to tell us about their background in training/lifting, their lives, what they do, what their lifts are like, and some videos to see if they have a decent command of technique execution and so on.

As far as the definition of intermediate, for us it was pretty much someone who can execute the lifts with solid, safe technique. This way there isn’t any time wasted trying to teach the squat/bench/deadlift, so training and filming can progress immediately.

Their lifts needed to be of a decent strength level, no sub 200 squats, no sub 130-140 bench presses and no sub 220-230 deadlifts. Someone who may or may not have done a competition here or there, but definitely takes training seriously and has preferably been following a structured strength training program for at least 8-12 months consistently.

So although they may not be classified as intermediate “powerlifters” they are intermediate in their experience of lifting and training in general. We wanted to get people who had room to improve and learn things, rather than advanced lifters in who the general audience probably wouldn’t be able to relate to.

BarBend: What are the messages you’re truly trying to get across with this in-depth strength series?

Fazeli: The message we are trying to get across is first to the audience that the pursuit of achieving something great takes time, effort, energy, dedication, and sacrifice. People new to training these days (specially the younger lifters) seem to compare themselves too much to others on social media and others around them rather than focusing on themselves and what the next thing is that they need to work on for their own progression.

They are quick to point at someone and say, “That person is my age and my weight ,so why can’t I do what he/she does?” They don’t do what they are really supposed to do which is not to compare themselves to the other person, but to compare their work ethic and experience in training to the work ethic and experience in training of the other person.

I want the audience to see that building true strength that lasts takes time, guidance, the right environment, the right equipment, the right coaches, and the right program all as a combination and not one by itself. I want the contestants themselves to use this experience to learn about themselves and develop their character, make new friends, and know what it’s like to overcome obstacles when you are in a race with others towards the finish line, because that’s how life is.

Lifting is a metaphor for life. Some days are good, some days are hard, but all days you must learn to adapt and make the most out of them because there is (at least there should be) an end goal you are trying to reach by any means necessary. Hopefully when your time is up you don’t sit at the finish line saying, “I could have done more.”

We have high hopes for this reality show, as it’s one of the first to follow strength athletes on a similar playing field (program, coaching, and environment). It will be cool to watch the differences in growth between athletes when a lot of the factors have been similarly set.

This series could be a great way for strength athletes to realize that comparing themselves to others isn’t productive, or a fair judgement of where they should be. From Fazeli’s information, we have a lot to look forward to in the upcoming weeks.

Feature image from Adonis Athletics YouTube Channel. 

The post Would You Watch a YouTube Reality Show Based on Strength Athletes? appeared first on BarBend.

5 Things I Wish I’d Known Before I Started Powerlifting

The old mantra of “squat, bench, dead,” really understates the complexity of powerlifting.

This is a sport that requires brains: technique, proprioception, mobility, and diet all need to be precisely dialed in, plus you need smart programming, a great coach, a prehab routine, and we haven’t even started on the mental side of things.

There’s a lot to work on. And that means there are a lot of mistakes you can make. We spoke to some pretty extraordinary powerlifters to learn the things they wish they could tell their younger selves before they started powerlifting — there are gems here for even the most experienced lifters.

Blaine Sumner

IPF Open World Record Holder in the Squat (505kg)

“The most important thing I wish I realized when I started was the critical part of being not just strong, but a good powerlifter.

“There is a massive difference between being able to throw up crazy numbers in the gym with sloppy form, and executing quality lifts on the platform. High squats, bounced bench presses, hitched deadlifts, and other ‘delusional’ lifts as I call them have no place for a great powerlifter. Understand what is expected of you in competition, and hold yourself to the same standard in training.”

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Jennifer Thompson

IPF Word Record Holder in the Bench Press, 63kg Class (142.5kg)

“I wish I knew that to be the best, it is not just the two hours you put in the gym. It’s getting enough sleep. I find this to be hugely important. Naps are must, even if it’s running out to my car.

“Also, getting the proper nutrition is of the utmost importance. Now I plan everything around training. I used to go out wakeboarding and then try to get a leg day in. I’d stay up late with my friends and think I could get a good workout the next day. Today, I nap and plan workouts into my vacations. We call it the 95/5 rule. You have to be 95 percent of your best 95 percent of the time. You only get 5 percent of the time to screw around.”

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John Gaglione

Head Coach at Gaglione Strength

“The first thing I’d say is focusing on proper movement and technique and to not worry about the weight or treat each exercise as a separate skill. I used to think I was doing that, but when you’re a teenager, what you think is good form and what is actually good form is different!

“Proper nutrition was also a big one for me, because I kind of put on weight for the sake of putting on weight. So proper nutrition and not just eating excess calories, a more slow and steady gain of muscle over time and proper nutrition. Stay in your weight class as long as you can and be patient with gaining weight.”

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Charity Witt

GPA Junior Women’s World Record Holder, 75kg Class (447.5kg Total); APC Record Holder, 75kg Class (180kg Squat, 174.6kg Deadlift)

“There are many things I wish I knew before I started lifting, and one of those things I have to remind myself daily. That is, great progress takes a great amount of time. As in, years on years.

“Another is that meeting genuine people who will support you through highs and lows is next to none. So, if you find those people, keep them close. Most people I’ve found, including athletes and coaches, are only out for their own gain or riding the coat tails of your personal success. So, just be mindful and keep your circle tight!”

Jordan Syatt

RPS Raw Junior World Record Holder in the Deadlift, 60kg Class (240.4kg)

“The stronger you get, the harder it gets. I’d like to say, ‘I wish I knew this when I first started lifting,’ but, truth is, you can’t understand it until you’ve been in the gym day after day, year after year, putting in the work, grinding, failing, getting back up, and starting all over again. It doesn’t come with age — it comes with experienceAnd what it boils down to is this: the stronger you get, the harder it becomes to get even stronger. To put more weight on the bar. To hit new personal records. To advance as a lifter.

“When you first start lifting — even the first couple years — you get stronger on a near daily basis. Personal records are just a matter of showing up, not so much strategy or even mental fortitude. As you advance, though, the stretches of time become longer and harder. It takes weeks. Then months. Half a year, sometimes, to add even five pounds to a lift. Not to mention the daily ups & downs in your strength.

“My point is this: very few people ever reach an elite level of strength because they don’t have the patience. They expect strength to build linearly, as it did when they first got started. But it won’t. The stronger you get, the harder it gets. And the more you understand that now and prepare for the struggle, the more likely you are to win in the long-term.”

Featured image via Blaine Sumner on YouTube and @marksmellybell@charity_witt, and @gaglionestrength on Instagram 

The post 5 Things I Wish I’d Known Before I Started Powerlifting appeared first on BarBend.

Rebecca Phillips Deadlifts 427lbs for Three Reps to Win Grid League Challenge

Rebecca Phillips, or Becky Guns as her Instagram handle rightfully states, is deadlifting big weight to win the most recent Grid Challenge. Phillips is a 69kg weightlifter for MASH Elite Performance. She recently won the latest Grid Combine challenge and took home first for her heavy three-rep deadlift.

She finished with the highest score for women and hit a 427.5lb deadlift in under 10-second for three reps. This particular event was called the Eleiko Challenge and consisted of hitting your best three-rep max deadlift in under 10-seconds for a $250 prize.

These challenges and GRID are interesting because they’re working to create a standardized challenge in the form of lifting. Other sports have their guidelines and rules, which help regulate the sport, so it’s cool seeing GRID attempt to do the same with lifting.

For example, the 10-second time limit could be a good thing and a bad thing in the last challenge. It’s good because it keeps athletes a little more true to their quickly executed three-rep max number. It could also be good to help prevent athletes from slowly grinding movements for the sake of competition. In some cases, this could be good for preventing injury.

Yet, the time limit could also be a bad thing due to carelessness of reps and lack of focus on mechanics. If you’re pulling a heavy three rep max in under 10-seconds, then it becomes harder to truly gauge and watch mechanics. For experienced athletes I don’t think this will be as much of an issue, but newer lifters should really focus on clean reps in the time frame.

GRID League has been growing in its popularity since its original release. Check out, Mike Farr (Silent Mike) below trying the GRID Challenge and pulling a heavy triple in under 10-seconds.

GRID League is a sport that has two teams facing off in a series of events including bodyweight lifts, weightlifting movements, and other athletic demands. Currently, the GRID LEague is hosting their 2017 Combine, which is a time where multiple strength athletes compete in weekly challenges.

This year, GRID has sponsor giveaways, which is new and could entice more athletes to join. The combine is the first step to becoming a pro GRID League contender and is a great way to compete in community filled with similar strength athletes.

Feature image from @becky_guns Instagram page. 

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