🏋️ powerlifter hits 516-pound squat 2x for big PR

The autumn equinox takes place on September 22. And to celebrate, we've got a bounty of the latest strength news and workout tips for your viewing pleasure.

The United States weightlifting team heads to Colombia this holiday season for the annual World Weightlifting Championships. And now we know who's on the star-studded roster. 

Kheycie Romero might be one of the more underrated athletes in the powerlifting sphere. But after she hit a 500-plus-pound double squat PR in training, everyone in her division should be on notice.

CrossFitters are some of the strongest, fittest, and most conditioned athletes in strength sports. You can channel part of their functional fitness regimen with these 12 stellar arm exercises. 

Weightlifting 

Team USA's Loaded Roster for the 2022 Worlds

There's one more big assignment for Team USA Weightlifting this year. In early December, the Americans will head to the Colombian capital of Bogotá for the International Weightlifting Federation's World Weightlifting Championships.

In what should be an awesome capper to the year, Team USA is certainly not lacking in star power as the organization has revealed its official Justice League-esque rosters for the contest. The headliners on the women's side include Olympians like Kate Vibert (71KG) and Mattie Rogers (81KG). For the men, keep an eye on dynamos such as Hampton Morris (61KG) and Wes Kitts (102KG). Overall, it's quite the group of weightlifting superheroes. 

Powerlifting 

Kheycie Romero Has Plenty of Squat Power

Kheycie Romero is already a decorated powerlifter, but there's a lot more she still wants to accomplish in the sport. To add to a recent streak of big-time lifts, Romero squatted 234 kilograms (516 pounds) for a new double PR.

That feat is impressive enough on its own and really doesn't need any more window dressing. But what if we told you that the PR is 14 kilograms (31 pounds) more than her all-time one-rep competition best? To put it mildly: Romero is locked in.

Training

Build the Arms of a Top-Notch CrossFitter

Spend any time training CrossFit, and you'll soon understand the philosophy behind the sport's emphasis on functional movement. Every Workout of the Day (WOD) is centered around a strong fitness foundation from top to bottom.

But, what if you wanted to build a little more arm strength for that next set of muscle-ups? After all, many WODs do feature a lot of upper-body work. That's where we come in. From some good old-fashioned chin-ups for your biceps to skull crushers for your triceps, we're breaking down 12 essential arm exercises you need to build up that functional CrossFit strength. 

Everything Else 

Mike O'Hearn, Ed Coan, and Motivation Vs. Passion

• On the latest episode of The Mike O'Hearn Show, legendary powerlifter Ed Coan hopped on to discuss the eternally evergreen topic of intrinsic motivation.

• Bodybuilder Nick Walker looks to make waves at this year's Mr. Olympia. He gave fans a glimpse at his progress during a crushing quad workout with Brett Wilkin.

• Trying to improve your strength? Powerlifters, weightlifters, and pretty much everyone else should start perfecting their individual bar path.

Sound Off!

Pull-Ups or Chin-Ups? (And Yes, There's a Difference.)