In the expansive realm of gym enthusiasts, many aspire not merely to tone their legs but to ascend to the higher echelons of strength, wielding significant weight. In this rarefied domain, Jesus Olivares emerges as an authority on the nuanced art of squatting.
Olivares’ Triumphant Trifecta
Olivares’ resume is punctuated by a feat that many would deem unthinkable: squatting in excess of 1,000 pounds on three separate occasions in powerlifting contests. And, remarkably, achieving this while lifting raw, even surpassing this milestone twice in one singular event. Yet, his expertise isn’t hoarded; Olivares actively disseminates his knowledge. To his burgeoning audience of over 138,000 Instagram disciples, he recently unveiled a quartet of tips, principles he meticulously follows, be it in routine training or under the spotlight of competition.
Decoding ‘The Shelf’
To the uninformed, Olivares’ reference to “the shelf” might appear arcane. However, in powerlifting parlance, it holds significant weight. It delineates the precise region on his upper torso – the convergence of back and shoulders – where the bar finds its home during a squat. It’s a detail that underscores the difference between a good squat and 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!”
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The Nuances of Barbell Placement: Olivares’ Take
In the intricate ballet of powerlifting, where the barbell rests can dictate the success of a squat. Mr. Olivares recently delved into the three cardinal positions for barbell placement: low, mid, and high. Predominantly a low-bar squatter himself, Olivares elucidated that the aim is to contour one’s back around this placement, striking a harmonious balance between comfort and unwavering stability.
Hand Placement: Stability Meets Comfort
It’s not merely the back that demands attention but also the hands. Emphasizing the often-overlooked facet of hand placement, Olivares discussed its paramount importance in ensuring the bar remains steadfast throughout the lift. For Olivares, the equilibrium lies somewhere between comfort and stability, though he candidly admits that at times one might take precedence over the other. This perspective comes from a man who competes in the 120-kilogram-plus category, a testament to his credibility, further underscored by the All-Time World Record powerlifting total he proudly possesses.
Mastering the Art of the Walkout
In the world of squatting, inefficiencies can be detrimental, not only to the lift but to the lifter. Extraneous movement, especially post lifting the bar off the rack, can be both a drain on energy and a risk to one’s well-being. The act of walking the weight out and then making adjustments under the bar’s heft could be a recipe for complications.
Drawing from his reservoir of experience, Olivares recommends an approach devoid of fuss. After picking the bar, the subsequent settling should be succinct. In his words, the transition to the squatting position shouldn’t exceed four measured steps, all while ensuring the bar remains firmly anchored to 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.”
Time’s Essence in Competition
The stopwatch can be an athlete’s greatest adversary. In the heat of competition, every second is invaluable. For those setting their sights on powerlifting contests, Olivares offers sage advice: there’s scant time for adjustments on the platform. The solution? Cultivate the habit of swift and efficient bar setting during training sessions. And yes, this may mean embracing lighter weights to sharpen the technique before the main event.
Beyond Legs: Embracing the Full-Body Symphony
The squat, often relegated to the annals of leg training, is, in truth, a complex orchestra of bodily engagement. While the legs command the limelight, performing the starring role in this weightlifting drama, the significance of the core cannot be sidelined. Mr. Olivares, with his storied experience, accentuates the necessity of a robust core. It’s not merely for stability; a fortified core acts as the conduit, channeling power, refining form, and ensuring the squat’s execution is nothing short of exemplary.
“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.”
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Efficiency Under the Bar: A Lesson from Olivares
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 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)
