In the world of gymgoers, many aim to do more than just tone their legs. Instead, they chase true strength — the kind that moves serious weight. In this elite space, Jesus Olivares has carved out a reputation as a master of the squat.
In fact, his résumé includes squatting over 1,000 pounds on three separate occasions — all raw, without the aid of squat suits or specialty gear. Notably, he crossed that threshold twice in a single meet. Yet, Olivares doesn’t keep his methods to himself. Recently, he shared four squat tips with his 138,000 Instagram followers — techniques he swears by in training and on the competition stage.
Moreover, one of his most critical points focused on what he calls “the shelf.” At first glance, the term might confuse a casual lifter. But in powerlifting, it refers to the exact spot where the bar rests — across the upper back and shoulders. This detail, he insists, can separate a good squat from a great one.
“The “shelf” is the first point of contact between you and the bar. It’s going to determine a lot such as bar placement and bar path … Whatever you decide, I urge [you] to find the perfect combo between stability and comfort, sometimes you can’t have both. So pick whichever you prioritize!”
View this post on Instagram
In powerlifting, where the bar rests can make or break a squat. Recently, Jesus Olivares broke down the three main bar positions: low, mid, and high. As a low-bar squatter himself, he explained that the back must wrap around the bar, blending comfort with rock-solid control.
Next, he turned his attention to the hands. Hand placement, he said, is often ignored but critical. The bar must stay secure through every phase of the lift. While stability is the goal, Olivares admitted that sometimes comfort wins out. His insights carry weight — literally. He competes in the 120-kilogram-plus class and holds the All-Time World Record powerlifting total.
Then came the walkout. According to Olivares, wasted motion after lifting the bar can sap energy and raise injury risk. Adjustments made under heavy weight often do more harm than good.
So, his advice is simple: keep it tight and efficient. After unracking the bar, take no more than four controlled steps. Above all, ensure the bar stays locked in place on the back.
“This is a game of efficiency and proficiency. Be patient but do not take any more time than what you need … Practice makes improvement.”
Jesus Olivares World-Record Setting Powerlifter Shares Four Squat
The stopwatch can be an athlete’s toughest opponent. In powerlifting, every second counts. During competition, there’s little time for adjustments. So, Jesus Olivares advises lifters to build speed and precision in training. According to him, athletes should practice setting the bar quickly—every session. Sometimes, that means using lighter weights to sharpen the movement before the big day.
Meanwhile, the squat is far more than a leg exercise. Though the legs do most of the work, Olivares reminds us that the core plays a critical role. A strong core isn’t just for balance. It connects the entire body, channels force, and protects the lifter under heavy loads. In Olivares’ words, mastering the squat begins with building power from the center out.
“Bracing isn’t just flexing your abs but also incorporating obliques and mid/low back. The action of engaging your entire midsection is what will protect your low back while also creating the rigidity you require.”
View this post on Instagram
In the hallowed spaces of powerlifting, whether it be the local gym or the competition stage, duration under the bar is a metric of both skill and endurance. A deliberate descent can, undoubtedly, be a testament to control. Yet, it’s a double-edged sword, with the potential to deplete the lifter’s reservoir of energy. Mr. Olivares operates under a clear maxim: he’s not on a timed wage when he steps on that platform. For him, control is paramount, but so is expediency. As he embarks on each repetition, his strategy is lucid — descend with accumulated tension, and then, with the poise of a coiled spring, he unfurls, powering upwards from the squat’s nadir with explosive might.
” … you feel your internal pressure increase as you go into the hole of the squat and at your lowest and deepest point is where you’ll feel the most pressure. It is at this point where you want to time the reversal of momentum to help you on your way up!”
Jesus Olivares’ Raw Powerlifting Achievements: All-Time Bests in +120KG Category
- Squat — 470 kilograms (1036.1 pounds)
- Bench — 272.5 kilograms (600.7 pounds)
- Deadlift — 410 kilograms (903.9 pounds) — IPF World Record
- Total — 1,152.5 kilograms (2,540.8 pounds) — IPF All-Time World Record
Olivares’ Staggering Feat at the 2023 IPF World Classic
June 2023 will forever remain etched in the annals of powerlifting. The venue: The IPF World Classic Powerlifting Championships. The protagonist: Jesus Olivares. Dominating the 120-plus kilogram category, Olivares not only clinched the championship title but did so with a world-record total, lifting an astonishing 1,080 kilograms (2,381 pounds). Within this behemoth total was a squat weighing in at 455 kilograms (1,003.1 pounds).
Yet, it wasn’t Olivares’ personal zenith. A few months prior, at the 2023 IPF Sheffield Powerlifting Championships in March, he had hoisted an even more impressive 470 kilograms (1,036.1 pounds) in the squat, setting a personal record.
The powerlifting community awaits with bated breath, keenly anticipating Olivares‘ next appearance on the platform. For now, the maestro’s plans remain enshrouded in mystery.
Overview
Jesus Olivares stands out in powerlifting, with record-breaking Squat lifts like his 1,080 kilograms total at the 2023 IPF World Championships. Known for both his impressive feats and technical insights shared with a vast Instagram audience, he’s redefined what’s possible in the sport. The community eagerly awaits his next step.
Featured Image @mega.gojira (Instagram)
