02 Feb
Blog

Powerlifter Jessica Buettner (76KG) Deadlifts 252.5 Kilograms in Training for New PR

Many of us set out to improve and achieve new goals each year, but life happens and it doesn't always go according to plan. No problem for Jessica Büttner, who will start from pole position in 2022.

On January 30, 2022, Büttner deadlifted 252.5 kilograms (556 pounds), breaking her previous personal record by 2.5 kilograms (five pounds). Two days later, she backed off that exercise with a bench press PR of 107.5 kilograms (237 pounds).

Both lifts appeared in practice, but both of Büttner's lifts are heavier than the current IPF world records at 76 kilograms. It's not surprising that Büttner is reaching new heights in her own training time. Büttner is the sole owner of three International Powerlifting Federation (IPF) records.

Büttner's IPF notes

  • deadlift: 247.5 kilograms (545.6 pounds)
  • squatting: 210.5 kilograms (461.4 pounds)
  • total: 563 kilograms (1,241 pounds2)

Büttner reached each of these marks in the final heat of the 2021 IPF Championships in Halmstad, Sweden. This particular lift was all the more impressive for this new one-rep maximum deadlift because Büttner (who didn't reveal her weight during the lift) wasn't wearing lifting straps — powerlifting competitions forbid their use. And while it definitely wasn't effortless, given that Büttner pulled the 556 pounds fairly easily, it seemed. She only had one weightlifting belt adorned for support before figuratively breaking through to new heights in the deadlift.

Büttner's previous career

Since beginning her career in 2014, the Canadian has received a lot of recognition for her work in powerlifting. She has been a three-time Canadian Nationals winner (2015, 2019, and 2020) and won four World Classic Powerlifting Championships (2016 and 2018 as a junior and in the Open Division 2019-2020).

In addition to her formal IPF achievements, in another recent highlight, Büttner was a force at the 2020 Canadian Powerlifting Union (CPU) National Powerlifting and Bench Press Championships. There, Büttner deadlifted 250 kg in the 72 kg class ( 551 pounds), 210-kilogram (463-pound) squat, and 102.5-kilogram (226-pound) bench press for a 562.5-kilogram (1,240-pound) powerlifting total.

Buettner has also found a way to thrive in less formal competitive conditions when she trains. In May 2020, Büttner pulled a 500-pound beltless deadlift for five reps — three times her usual competition bodyweight — from the comfort of her home. And in 2019, she pulled 228 kilograms (500 pounds) during a Deadlift4Cancer event in Canada.

All in all, Büttner has competed in 17 open events and won 15 times over the course of her career. Perhaps more importantly, she never finished worse than second, showing she was always within striking distance of victory.

It would be hard for anyone to keep up with such consistent excellence. Yet somehow Buettner continues the standard as she struggles through a new year.

Featured image: @djessicabuettner on Instagram

23 Oct
Blog

Heavy Suitcase Deadlifts Build Anti-Rotational Control and Strength

Deadlifting with dumbbells or kettlebells is pointless unless you are doing one-legged variations. Not correct.

Have you ever tried a one-armed variant instead of a one-legged one? Two legs on the floor but only one bell in one hand held by the side of your body. This is the suitcase deadlift, and in many ways it trains the same qualities as a one-legged RDL.

The difference is that you can load this exercise much heavier and have a lot more fun with it. I've included many details of your approach in this article if you need to dig deeper or have specific issues than you should read my online movement principles course.

The benefits of the suitcase deadlift

Why do we do one-legged exercises? It's easy to build one-legged strength. But that's not all. They also help improve our stability, and not just because they build one-sided strength. It's about developing the ability to trigger the core muscles that keep our hips from rotating or shifting in coordinated effort.

Our body finds stability and strength for one side of the other. Our slants on the left turn on to keep us from bending sideways when we hold something heavy on the right side of our body.

We create a force against the floor from our right foot to flex our left lat pulldown.

These cross patterns should be automatic and we should have control and strength on each side to stabilize the other, but that is not always the case.

The suitcase deadlift makes it intuitive to hone this quality.

It feels wrong to tip or twist sideways when lifting a heavy weight off the floor with just one hand. You instinctively and actively fight against it.

Should you do it

This may seem like a remedy, or beginners should practice some before doing heavy deadlifts with barbells. Still, it is just as necessary that elite powerlifters be far removed from the competition during general training blocks.

We will always have a tendency to use one side of our body more than the other in motion.

And while part of it is part of being human, too much is part of a problem that can hurt you.

You can practice a sport that uses almost exclusively one side of your body. Or, you could be a busy professional who does some repetitive tasks over and over again.

It doesn't matter what it is. Repeat the same movements over and over on one side and you will have to deal with some excruciating injury, pain, and discomfort.

Exercises like deadlifting a suitcase can keep you healthy or help repair the damage already done.

Which muscles are involved?

The movement itself works the hamstrings, quads, glutes, and even the back muscles while helping you grab and hold the bell.

However, the real benefit of adding these elements to your workout is that they improve the control and strength of the core against rotation.

The deep muscles of the trunk that stabilize the spine, pelvis, and hips, such as the transverse abdomen, psoas major, and even the pelvic floor muscles, to name a few, can be really stressed and worked harder with this exercise than with any exercise that you have the same weights in both hands.

How to do a suitcase deadlift

Place a dumbbell or kettlebell next to one of your ankles.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Hang down and squat, much like doing a barbell deadlift. You need to squat lower and more upright than a traditional deadlift with a loaded barbell because the bell is not that high off the floor and is placed on the side.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Inhale deeply, filling your entire abdominal cavity and expanding not only your stomach but also the sides of your torso and lower back with air.

Hold on and remember to drive your feet and ankles through the floor while standing. Make sure that your hips do not shoot up in front of your chest and shoulders.

  • As you stand, focus on relaxing your shoulders and sagging, but using the weight to keep the side of your trunk from diving or sloping lower than the opposite side.
  • You want your hips to stay straight all the time.
  • Fight the urge to bend your torso to the side of the weight while standing.
  • Focus on engaging your core so that your hips stay straight and you are not allowed to twist or bend to the side at all.
  • Exhale strongly at the top, then tense back and crouch in the same manner to touch the floor with the bell before standing up again

Add variation

One of the greatest ways to turn things upside down would be to use a barbell instead of a dumbbell or kettlebell.

  • Many people think of using a barbell when doing deadlifts with suitcases, but it must be viewed as an advancement to using a bell.
  • With a barbell, not only do you need to fire your trunk to stabilize yourself and not twist and turn, but you also need to stabilize the bar so it doesn't tip back or forth in your hand.
  • This takes a lot of focus on engaging your shoulders, back, and forearms to stabilize the barbell itself. If you can't fix your hips and pelvis in place first, the use of a barbell will defeat the purpose of the exercise.

First, find stability in your body with bells. Then you can also use dumbbells.

Too far too early

To train core stability and get your legs going, you need to challenge yourself with a heavyweight.

But you have to get involved.

Too heavy a dumbbell on the first day and you stabilize your muscles will likely tire too quickly and make you twist or turn.

And when that happens, nothing protects your back from injury.

For advanced

Regardless of what weight you're using – dumbbell, kettlebell, barbell – swimming reps can make this exercise much more difficult.

Begin the exercise as normal, but if you crouch down after the first rep, instead of placing the weight on the floor or even tapping it on the floor, lower it down until it is only half an inch above lying on the ground. Take a short break and get up again.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Using the weight to move your entire set directly off the floor without touching it, you'll feel tired and painful like you haven't since your overzealous high school teacher. Challenge.

22 Oct
Blog

Heavy Suitcase Deadlifts Build Anti-Rotational Control and Strength

Deadlifting with dumbbells or kettlebells is pointless unless you are doing one-legged variations. Not correct.

Have you ever tried a one-armed variant instead of a one-legged one? Two legs on the floor but only one bell in one hand held by the side of your body. This is the suitcase deadlift, and in many ways it trains the same qualities as a one-legged RDL.

The difference is that you can load this exercise much heavier and have a lot more fun with it. I've included many details of your approach in this article if you need to dig deeper or have specific issues than you should read my online movement principles course.

The benefits of the suitcase deadlift

Why do we do one-legged exercises? It's easy to build one-legged strength. But that's not all. They also help improve our stability, and not just because they build one-sided strength. It's about developing the ability to trigger the core muscles that keep our hips from rotating or shifting in coordinated effort.

Our body finds stability and strength for one side of the other. Our slants on the left turn on to keep us from bending sideways when we hold something heavy on the right side of our body.

We create a force against the floor from our right foot to flex our left lat pulldown.

These cross patterns should be automatic and we should have control and strength on each side to stabilize the other, but that is not always the case.

The suitcase deadlift makes it intuitive to hone this quality.

It feels wrong to tip or twist sideways when lifting a heavy weight off the floor with just one hand. You instinctively and actively fight against it.

Should you do it

This may seem like a remedy, or beginners should practice some before doing heavy deadlifts with barbells. Still, it is just as necessary that elite powerlifters be far removed from the competition during general training blocks.

We will always have a tendency to use one side of our body more than the other in motion.

And while part of it is part of being human, too much is part of a problem that can hurt you.

You can practice a sport that uses almost exclusively one side of your body. Or, you could be a busy professional who does some repetitive tasks over and over again.

It doesn't matter what it is. Repeat the same movements over and over on one side and you will have to deal with some excruciating injury, pain, and discomfort.

Exercises like deadlifting a suitcase can keep you healthy or help repair the damage already done.

Which muscles are involved?

The movement itself works the hamstrings, quads, glutes, and even the back muscles while helping you grab and hold the bell.

However, the real benefit of adding these elements to your workout is that they improve the control and strength of the core against rotation.

The deep muscles of the trunk that stabilize the spine, pelvis, and hips, such as the transverse abdomen, psoas major, and even the pelvic floor muscles, to name a few, can be really stressed and worked harder with this exercise than with any exercise that you have the same weights in both hands.

How to do a suitcase deadlift

Place a dumbbell or kettlebell next to one of your ankles.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, elite athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Hang down and squat, much like doing a barbell deadlift. You need to squat lower and more upright than a traditional deadlift with a loaded barbell because the bell is not that high off the floor and is placed on the side.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abdomen, criss-cross pattern, inclines, psoas, one-sided exercises, remedial measures, core stability

Inhale deeply, filling your entire abdominal cavity and expanding not only your stomach but also the sides of your torso and lower back with air.

Hold on and remember to drive your feet and ankles through the floor while standing. Make sure that your hips do not shoot up in front of your chest and shoulders.

  • As you stand, focus on relaxing your shoulders and sagging, but using the weight to keep the side of your trunk from diving or sloping lower than the opposite side.
  • You want your hips to stay straight all the time.
  • Fight the urge to bend your torso to the side of the weight while standing.
  • Focus on engaging your core so that your hips stay straight and you are not allowed to twist or bend to the side at all.
  • Exhale strongly at the top, then tense back and crouch in the same manner to touch the floor with the bell before standing up again

Add variation

One of the greatest ways to turn things upside down would be to use a barbell instead of a dumbbell or kettlebell.

  • Many people think of using a barbell when doing deadlifts with suitcases, but it must be viewed as an advancement to using a bell.
  • With a barbell, not only do you need to fire your trunk to stabilize yourself and not twist and turn, but you also need to stabilize the bar so it doesn't tip back or forth in your hand.
  • This takes a lot of focus on engaging your shoulders, back, and forearms to stabilize the barbell itself. If you can't fix your hips and pelvis in place first, the use of a barbell will defeat the purpose of the exercise.

First, find stability in your body with bells. Then you can also use dumbbells.

Too far too early

To train core stability and get your legs going, you need to challenge yourself with a heavyweight.

But you have to get involved.

Too heavy a dumbbell on the first day and you stabilize your muscles will likely tire too quickly and make you twist or turn.

And when that happens, nothing protects your back from injury.

For advanced

Regardless of what weight you're using – dumbbell, kettlebell, barbell – swimming reps can make this exercise much more difficult.

Begin the exercise as normal, but if you crouch down after the first rep, instead of placing the weight on the floor or even tapping it on the floor, lower it down until it is only half an inch above lying on the ground. Take a short break and get up again.

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abdomen, criss-cross pattern, inclines, psoas, one-sided exercises, remedial measures, core stability

Heavy suitcase deadlifts build anti-rotation control and strength - fitness, top athletes, kettlebell, dumbbells, functional strength, suitcase deadlifts, one leg, powerlifters, transverse abs, criss-cross patterns, inclines, psoas, one-sided exercises, remedial measures, core stability

Using the weight to move your entire set directly off the floor without touching it, you'll feel tired and painful like you haven't since your overzealous high school teacher. Challenge.