Fitness & Nutrition Resources

Rondel Hunte set the powerlifting world on fire with his record-setting 2023 performance at USAPL Raw Nationals competition.

Here’s a look back at five of his most impressive lifts, including the squat, bench, and deadlift that gave him a mind boggling 2,303.8 lb total at the 2023 USAPL Raw Nationals.

5 of Rondel Hunte’s Greatest Lifts

876 lb Deadlift at USAPL Raw Nationals 2023

Rondel Hunte set a drug-tested world record for the raw deadlift with a 876 lb deadlift. He performed this lift at the 2023 USAPL Raw Nationals, achieving the largest total of all time in the 275 lb weight class with a 2,303.8 lb total.

This is the heaviest deadlift that Rondel Hunte has done in competition, but he has actually gone heavier in the gym!

904 lb Deadlift in a September 2023 Gym Training Session

In the lead up to the 2023 USAPL Raw Nationals, Rondel Hunte pulled an insane 904 pounds. While this was “just” a gym lift, he was able to put it all together a few weeks later on the platform, securing the world record total for the 275 lb weight class.

This lift has certainly raised expectations that Rondel Hunte may be the first person to deadlift 900 lbs in competition within the 275 lb weight class.

849 lb Squat at the 2023 USAPL Raw Nationals

This 849 lb squat at the 2023 USAPL Raw Nationals set up Rondel Hunte to achieve the largest raw total of all-time in the 275 lb weight class. This squat was a long grind and was probably the hardest fought lift of the day for Rondel.

This is the 3rd heaviest raw squat among 275 lb drug tested lifters.

Rondel Hunte may be known for his deadlifts (he is known as the “deadlift lord” after all), but he is also a impressive squatter and bench presser. Remember, it takes all three lifts to build a total!

579 lb Bench Press at 2023 USAPL Raw Nationals

Rondel’s 579 lb bench press was the third heaviest ever in the 275 lb weight class. It was also a massive PR for him, over 20 pounds above his previous best bench press. Like his 849 lb squat, this bench press really makes you appreciate what a well-rounded powerlifter Rondel Hunte is.

881 lb Deadlift in 2022 Gym Training Session

This 881 lb deadlift exceeded the 275 lb class world record at the time (850 lb by Bryce Krawczyk), hinting at future record-breaking performances for Rondel Hunte.

About Rondel Hunte

Rondel Hunte is an influential powerlifter who has made a significant impact in strength sports. Born and raised in Trinidad and Tobago, Hunte has not only put his name on the international powerlifting map but also brought attention to his home country with his remarkable achievements.

He is known for being an exceptional deadlifter, setting the 275 lb raw drug-tested record with a 876 lb deadlift in 2023. He also holds the world record for the highest raw total among 275 lb drug-tested lifters with a 2,303.8 lb total.

Jesus Olivares has quickly become one of the most exciting and respected powerlifters of all-time. He solidified his position has one of the all-time greats with his electrifying March 2023 performance at the IPF Sheffield Powerlifting Championships, where he totaled 1,152.5 kg (nearly 2,541 pounds), setting the world record for raw, drug-tested powerlifters.

Hiring a powerlifting coach can benefit both beginner and experienced athletes. Many considerations must be made when searching for the right coach.

Beginner powerlifters should find a coach willing to conduct in-person training to help master the technique and form of each lift. Since the big three (squat, bench press, and deadlift) are technical lifts, in-person feedback can reduce the risk of injury and developing poor movement patterns.

Experienced lifters can train with an online coach, where they send videos for form/technique analysis and virtual feedback. Social media and other online platforms make it possible for athletes to access a larger pool of coaches.

In either case, it’s important to note that an accomplished lifter doesn’t always equate to a skilled coach. As such, consider interviewing candidates to learn more about their coaching style and experience.

Use the following list of questions to help discover the right powerlifting coach before investing in a program.

Powerlifting is a popular strength sport that involves the squat, bench press, and deadlift at a maximal effort for 1 repetition. Unlike bodybuilding, powerlifting is an objective sport; you either complete the lift or don’t.

However, judges subjectively decide whether you execute the lift properly based on set standards. A critical component of the sport’s standards is the powerlifting commands which are specific to each of the three lifts.

The judges are responsible for giving you the command and ensuring you follow them correctly. This article will cover the powerlifting commands for the squat, bench press, and deadlift. Learning and practicing the commands is critical to a successful meet prep. Keep reading to find out more!

After Laurel Hubbard made history by becoming the first openly transgender athlete to ever compete in an Olympic weightlifting event, the spotlight on trans lifters has intensified. 

Since 2003, when the first policy for transgender athletes at the Olympic level was introduced and  more than 63,000 athletes have taken part in the Games. However, of that 63,000 Olympians, only two have been trans, and only one has won a medal. 

Hex bars, aka trap bars, are becoming more widely used. Popular hex bar exercises include hex or trap bar deadlifts and hex bar shrugs. 

But how much does a hex bar weigh? Accurately tracking your weights is essential for progressive overload, especially if your goal is hypertrophy. But without knowing the hex bar weight before adding weight plates, it is hard to precisely track weights over time. 

Unfortunately, the weight of a hex bar (or trap bar) differs between various makes and models. Your gym’s brand and type of hex bar will determine its weight. 

We’ll review some of the most commonly used hex bars and describe how much they weigh, so you can more accurately track your lifts in the gym.

Pre-workout supplements are extremely popular in the sports nutrition industry. The vast majority of people that are serious about training use some form of pre-workout. Not to mention, there are hundreds, if not thousands, of pre-workouts to choose from. A good pre-workout supplement increases energy, focus, endurance, and power, so it’s no surprise that pre-workouts are so attractive.

Some gym-goers rely so heavily on pre-workout that they won’t even train if they don’t take pre-workout. Despite the fancy marketing claims and social media ads, pre-workout supplements aren’t essential. And it may not be a good idea to take a pre-workout every time you step foot in the gym.

So how much pre-workout should you take?

In this article, we will explore that question in-depth and provide you with some things to watch out for when buying pre-workouts.

Creatine and caffeine are two of the sports nutrition industry’s most studied, effective, and popular dietary supplements. However, there are many misconceptions about these two ingredients, which confuses consumers about what to take, when to take them, and their benefits.

Not to mention, creatine and caffeine are often combined within supplement products, such as a pre-workout. This article will cover the key differences between creatine and caffeine and answer the commonly asked question, “does creatine have caffeine?”

Bodybuilders looking for a boost have been chewing on gummy bears for years as they’re sweetened with corn syrup and dextrose. Both these ingredients are fast-absorbing carbohydrates, so they’re utilized by the muscles far quicker than any food that needs to get broken down by the digestive process. 

But there’s a new type of gummy that’s been making waves in the fitness and athletic world. Pre-workout gummies, weight loss gummies, keto gummies, CBD gummies and gummies that give you even more extra energy are flooding the market as brands like USN capitalize on their popularity.

Take a look at how gummies are changing workouts and exercise regimes and how the market for these chewables is on the rise.

Pre-workout is growing in popularity. One study estimates that 30% of young adults take an energizing pre-workout supplement, making them the second most popular supplement behind multivitamins. 

Pre-workout gives you more energy for your workouts, improves your anaerobic peak, and boosts power output. Some lifters rely on their pre-workout supplement to break through fatigue and plateaus and keep progressing in the gym.

But what about when you travel by plane? Can you bring pre-workout with you? What are the restrictions? Should you pack pre-workout in your carry-on bag or your checked luggage? How should you declare your pre-workout, so it makes it through customs?

We’ll review the rules for taking pre-workout on a plane to ensure your pre-workout supplement doesn’t get dumped out before you board.

Creatine is among the most popular and well-researched supplements used by resistance training athletes. Creatine supplementation increases strength, improves performance, and boosts muscle mass, but only if done correctly. 

Creatine is stored in the muscle cells and produces fresh adenosine triphosphate (ATP) supplies to fuel intense workouts. Taking creatine reduces recovery time and prevents exercise-related injuries.

Unfortunately, creatine monohydrate does not start working immediately. It needs time to accumulate in your muscles, saturating them with creatine stores for use during intense exercise. 

So, how long after starting creatine supplementation will you begin to see results? 

You can accelerate the effects of creatine monohydrate by doing a creatine loading phase. Creatine loading involves taking a higher dose (usually between 7 and 20 grams) for the first week, followed by a maintenance dose of 3 – 5 grams of creatine per day.

We’ll go over creatine loading in more detail and share tips for helping you get the most out of your creatine supplements. 

If you currently take a creatine supplement, you may wonder what happens when you stop taking it. Creatine supplementation increases physical performance, reduces fatigue, and increases muscle mass. These benefits emerge once the muscles become saturated with creatine. 

When you stop taking creatine, the creatine in your blood serum and your muscle cells gradually return to their baseline levels. Without creatine supplements, most people’s creatine stores remain about 60-80% full. 

When you stop taking creatine, you may notice some of the following side effects:

• Less energy in your muscles
• Reduced water weight (shown as scale weight loss)
• Feeling fatigued more quickly during intense exercise
• Muscles appear smaller due to less water retention
• Perceived loss of muscle strength, or greater effort required to match your previous intensity
• Brain fog or less mental focus

Pre-workout supplements offer several benefits, such as increased energy, enhanced focus, bigger pumps, and better exercise performance. The pre-workout category dominates the sports nutrition industry as one of the most popular and saturated categories.

Nearly every supplement company offers at least one and several types of pre-workout supplements. Pre-workouts are usually categorized by their stimulant content, such as high-stim, moderate-stim, low-stim, and non-stim.

Those new to pre-workout supplements tend to buy based on price, marketing tactics, and flavor. However, it’s crucial to look at the pre-workout formula to see if there are any ingredients that may cause unwanted side effects.

A common side effect of taking a pre-workout supplement, especially stimulant-based pre-workouts, is making you poop. You may also notice a similar effect after drinking a cup of coffee. But why is this the case? This article will cover why pre-workout increases the urge to go to the bathroom and what ingredients prompt it!