🏋️ 9-year-old’s 244-pound deadlift

Tsundoku is a Japanese word for buying piles of books but never reading them. Conversely, we bet you won't be able to stop reading our rundown of the latest and greatest in strength news.

What were you doing at 9 years old? Probably not deadlifting more than three times your bodyweight like pre-teen powerlifter Rory van Ulft.

The International Powerlifting Federation just announced big changes to its bench press rules that should make range-of-motion sticklers very happy.

Which gym machines should you shun from your routine? We’re counting down the five worst offenders.

Powerlifting

9-Year-Old Rory van Ulft Pulls a PR

We’ve recently witnessed some inspiring feats of strength from athletes 60 and older — but what about the 10-and-under crowd? That market belongs to 9-year-old Rory van Ulft, who recently posted an Instagram video where she hit an astonishing 111-kilogram (244.7-pound) deadlift while training. For perspective, that's 3.43 times her body weight of 32.36 kilograms (71 pounds).

Van Ulft is already a three-time U.S. Youth National Weightlifting champ, but this pull is a new personal record for the youngin. According to the Instagram post, the feat was heavier than some of the current USA Powerlifting Youth records for boys at higher weight classes.

Now, in fairness, there was a bit of a hip shift in van Ulft’s technique that she’ll need to clean up, but still, this is one mighty lift.

Rule Change

The IPF’s New Bench Standard

The International Powerlifting Federation (IPF) recently announced new rules aimed at athletes who don’t get a full range of motion on the bench press. Here’s what you can expect when the updated guidelines go into effect on January 1, 2023:

• During the setup on the bench, the athlete is not allowed to place his or her feet on the bench.

• The lifter must lower the bar to the chest or abdominal area whereby the underside of the elbow joint is level with (or below) the top of the shoulder joint.

In short, you know those exaggerated arched backs you sometimes see during the bench press? Expect those to lower quite a bit, as athletes will now be judged more closely on their depth. The lifters will be disqualified if they fail to meet the new requirements.

The organization created these rules due to “numerous complaints” following the 2022 IPF World Bench Press Championships in Almaty, Kazakhstan. The IPF stressed that “95 percent of athletes” won't be affected.

Training Tips

The Worst Machines in the Gym

The hack squat, "high five" pec-deck, and standing calf raise machines are some of the most common pieces of equipment in the gym — but just because they’re ubiquitous doesn’t mean they’re worth your time. At best, these machines short-change you on your hard-earned gains; at worst, they could exacerbate already-injured joints.

We’re looking at five of the worst machines you’ll find in the gym, and what you should swap them with. From ab machines that don’t exactly crunch to leg presses that don’t fully tax your quads, you’ll learn why this equipment is better off collecting dust, not sweat.

Everything Else

Easy Deadlift Swaps

• Can’t deadlift? Try any of these eight alternate exercises that are just as useful for back and leg development.

• Get some extra bang for your buck with these workouts that effectively hit both your back and biceps.

• In more news about powerlifters hoisting big weights, Sherine Marcelle logged another squat PR that was another unofficial world record.

The Results Are In!

Arnold Rules, But Linda Hamilton Is No Slouch

In the September 9, 2022, edition of the BarBend Newsletter, we asked you to name your favorite blockbuster movie physique. Here are the results:

1. Arnold Schwarzenegger in Conan the Barbarian (40%)

2. Linda Hamilton in Terminator 2: Judgment Day (21%)

3. Dwayne "The Rock" Johnson in Hercules (14%)

4. Sylvester Stallone in Rambo III (13%)

5. Hugh Jackman in The Wolverine (12%)