QC Barbell

Absolutely incredible!! 💪🏽

😓At just 103 pounds bodyweight, Heather Connor stunned the powerlifting world by pulling a jaw-dropping 468 pounds at the IPF World Classic Championships in Chemnitz, Germany.

That’s more than 4.5 times her own bodyweight — a feat that secured her another world record in the 47 kg class.

Her performance was nothing short of legendary. She opened strong with a 195 kg (429 lbs) deadlift, followed it up with 205 kg (452 lbs), and then nailed her third attempt at 212.5 kg (468 lbs).

That final lift not only sealed her victory but also set a new world record total of 435 kg across squat, bench, and deadlift.

What makes this story even more impressive is the razor-thin margin of victory. Heather edged out her biggest rival, Tiffany Chapon of France, by just half a kilogram. It was a true battle of precision, strength, and mental toughness — the kind of competition where every single lift counts.

Heather Connor has long been known as one of the greatest deadlifters in the sport, but this performance reminded everyone why she’s called the “Deadlift Queen.” It’s not just about raw strength — it’s about consistency, technique, and the ability to perform under the brightest lights.

How cute are these?! My client’s daughter made me these drawings. I love them! I will proudly display them on the gym wall. She’s a smart little cookie with her message “Love is power”, I couldn’t agree more!
❤️💪🏽
Thank you Ava!

Aaaaamen to that!! 🙌🏾

3 Reasons why Protein is THE most important Menopause Nutrient 1. Women do not consume enough protein during this time (PMID = 12218719) They only consume about 70 grams each day (0.5 grams/pound), which is far below optimal intakes 2. As we age we need more protein (PMID = 16280440). As women (and men) age, more protein is needed to get the same anabolic response compared to our younger selves 3. It fights against all of the bad body composition trajectories that take place during the menopause transition (PMID = 30843880) During the menopause transition, there is an accelerated rate of body fat gain and women start to lose lean mass for the first time in their lives (PMID = 30843880) Going from a suboptimal to an optimal protein intakes singlehandedly has been shown to increase muscle mass and decrease body fat in PRE-menopausal, PERI-menopausal, and POST-menopausal women (PMID = 29405780; PMID = 32513334; PMID = 36364801) In summary, going through menopause causes bad body composition changes to occur. Protein helps to fight every one of these at a time when we need it the most

What % is your femur length based on the test & equation I show today?🤔 . Bailey and Tori are about the same height but have different femur lengths – this means their squats wont look the same. Longer femurs cause most to lean forward more during their squat whereas shorter femurs tend to make it easier to stay more upright. To find out your femur length – measure the distance between your hip and knee then plug it into this formula. . For example, I’m 5’11” and my femurs are about 28% of my total height. Recent scientific literature found the average femur length is about 25% which is why I only have a slight torso lean when I squat. However if you’re like Tori and have long femurs here’s a few tips. . First, taking a slightly wider stance can create a balance adjustment, allowing for a slightly more upright chest. . You could also work on ankle mobility or wear a weightlifting shoe with a raised heel. Last, some with long femurs enjoy front squatting more – as the load adjustment again allows for a slightly upright torso and ease of movement. . Regardless of what person you’re like – remember that both of these squats are still okay! . Shout out @baileyhaslam_ & @ever_so_fit for the collaboration & @muscleandmotion for the amazing anatomy graphics!

Let’s talk bench press technique AND bench press warm-up! The upside down KB bench is one of my favorite ways to prime optimal stability for this lift! . Shout out @litvinov.fit for the opening stitched video & @muscleandmotion for the excellent anatomy graphics.

Muscle loss isn’t just for the aging population—it starts earlier than you think. A recent study using NHANES data found that 8.7% of adults aged 20-59 already show signs of muscle loss, also known as sarcopenia. Yes, even in your 20s and 30s, muscle loss can creep in—especially if you’re not moving intentionally. Here’s the surprising part: ➡️ Recreational physical activity (like strength training or sports) reduced sarcopenia risk by up to 56%. ➡️ Occupational physical activity (even physically demanding jobs) didn’t offer the same benefits. Why does this matter? Muscle isn’t just about looking strong—it’s essential for: 💪 Staying functional in everyday tasks. 💪 Preventing injuries as you age. 💪 Supporting metabolic health. The solution? Intentional movement. ✅ Add recreational physical activity and strength training to your routine. ✅ Stay consistent—it’s the most important factor for protecting your muscle health long-term. Don’t wait to start building strength for life. Muscle is the organ of longevity. PMID: 39543540 #musclecentricmedicine #foreverstrong #longtermhealth #fitness

Strength standards, what are they for? Strength standards serve as an objective measurement of our progress with different lifts. We can track our progress with our lifts and know that if we are progressively getting stronger, then we are also building muscle, bone density as well as longevity. Strength standards serve as a motivational tool to help us set realistic goals & measure our progress against a wider population. But, keep in mind your own unique body structure, weaknesses, strengths etc. Be kind to yourself & just shoot for consistent incremental improvements over time and before you know it you will be hitting goals that you once thought were out of reach. You got this! 💪

Here are the women's strength standards for "The big 3". If you would like the PDF to print out, message me "Strength Standards". 😁

A recent study has shown that muscle strength—especially grip strength—is a strong predictor of how long you live. Those in the weakest group were more than twice as likely to die within the next decade compared to stronger individuals. Maintaining strength as we age is not just about looking good; it’s about your muscle span—the health of your skeletal muscle over time—which plays a crucial role in how well and long you will live. The message is clear: stay strong to live long! Share this with someone who needs to see it! 💪🏼 #StrengthTraining #Longevity #HealthyAging #GripStrength #MuscleHealth #LiveLongLiveStrong PMID: 38595265