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Evidence Strong | Weightlifting Science

Evidence Strong | Weightlifting Science

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How to Pick the Right Weight Class for Long-Term Progress — with Kedric Kwan

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/evidencestrong/posts/cutting-weight-162946851 🏋️‍♀️ How to decide whether cutting weight is the right move for a competition? How to do it safely and effectively? What factors should we consider when planning long-term lifter development? Dr. Kedric Kwan discusses his research and experience working with powerlifters. Dr. Kedric Kwan is a co-founder and lead nutritionist of Reformance Training. He has coached multiple powerlifters to World Championship medals, after his own successes at the World level. Kedric has published several research papers on the topics of powerlifting, weight manipulation, and nutrition. Enjoy! Original research paper(s): Kwan K, King A, Helms ER. The Magnitude of Rapid Weight Loss Affects Subjective Stress and Recovery in Elite Powerlifters at the World Championships: An Exploratory Analysis. Research Quarterly for Exercise and Sport. 2026 Mar 29:1-0. https://www.tandfonline.com/doi/full/10.1080/02701367.2026.2635723 ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Kedric Kwan: 🔹 https://reformancetraining.com/about-us 🔹 https://www.instagram.com/kedric.reformance 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

Are Weights Safe for Kids and Teens? 20 Years of Data — with Ben Carnovale

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/evidencestrong/posts/back-injuries-in-162121269 🏋️‍♀️ Back injuries are the most common injuries in powerlifting and the second most common injuries in Olympic weightlifting. The popularity of strength sports is continuously rising across all age groups, and with it, concern about a possible increase in injuries. Ben Carnovale studied the exact patterns of spinal and paraspinal injuries in youth and adolescents engaged in weightlifting (lifting weights) over the last 20 years, and agreed to share his research with us. Benjamin J. Carnovale is a medical student at the University of Pittsburgh School of Medicine and a researcher in the Spine Computational Outcomes Learning Institute (SCOLI), where his interests include neurosurgery, spine biomechanics, sports-related injuries, and medical device innovation. He earned his degree in electrical engineering from the University of Pittsburgh, where he developed a passion for applying engineering principles to clinical challenges. His work investigates neurosurgical outcomes, injury prevention, pediatric and adolescent musculoskeletal health, and intelligent implant technologies. He has authored several peer-reviewed publications on spine surgery, sports medicine, neurosurgical outcomes, and injury epidemiology. Enjoy! Original research paper(s): Carnovale BJ, Lavadi RS, Patel J, Kumar RP, Mooney J, Shah MJ, McDowell MM, Hamilton DK, Agarwal N. Spinal and Paraspinal Injuries from Weightlifting in Minors. World Neurosurgery. 2026 Mar 30:124961. https://www.sciencedirect.com/science/article/pii/S1878875026001774 Post about article: https://www.scoli.org/blog/posts/spinal-and-paraspinal-injuries-from-weightlifting-in-minors ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Ben Carnovale: 🔹 https://www.linkedin.com/in/ben-carnovale-10838a278/ 🔹 https://www.scoli.org/ 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

What It Takes to Coach Your Child to the Olympics – with Tripp Morris

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/evidencestrong/posts/parenting-and-to-160587328 🏋️‍♀️ After 10 years of training with his father, Hampton Morris won a bronze medal at the Paris Olympics, adding to a collection of medals and records in the Pan American and World championships. It was the first Olympic medal in weightlifting for the U.S. in 40 years. I sat down with Tripp Morris to talk about his parenting and coaching of Hampton. Tripp Morris is an accomplished material chemist who serves as the Director of Research & Innovation. Outside his professional corporate career, he is a Senior International Coach for USA Weightlifting at Ritual Weightlifting in Marietta, Georgia. In this coaching role, he guided his son, Hampton Morris, to elite international success, culminating in a historic trip to the 2024 Paris Olympics, where Hampton earned Bronze. Balancing the roles of an innovation leader and an elite athletic mentor, Tripp also shares his passionate sporting journey directly alongside his wife and daughter, who actively support the Ritual Weightlifting Team. Enjoy! ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Tripp Morris: 🔹 https://www.instagram.com/tripphomer 🔹 https://www.instagram.com/ritual_weightlifting 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

Eating Disorders in Weightlifting — with Sarah Gulyamov

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/evidencestrong/posts/eating-disorders-161039758 🏋️‍♀️ Are eating issues a problem in weightlifters? What is the difference between disordered eating and eating disorders? Can weight cutting be done without harm? Sarah Gulyamov discusses how Olympic weightlifting rules and culture can create problems and what to do about it. Sarah Gulyamov works as an accredited practicing dietician at the Talbot Centre working primarily in eating disorders in adolescents and adults. She also works as a coach and dietitian with athletes in weightlifting at Atletika Weightlifting, based in Sydney. Enjoy! ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Sarah Gulyamov: 🔹 https://www.instagram.com/sgnutritionau 🔹 https://www.instagram.com/atletika_weightlifting 🔹 https://www.linkedin.com/in/sarah-gulyamov-06836bb3 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

Why Weight Releasers Can Improve Your Split Jerk — with Kurt Roderick

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/evidencestrong/posts/accentuated-why-159168712 🏋️‍♀️ The jerk is the last lift of a successful competition. It is technically demanding, explosive, and extremely satisfying if landed flawlessly. But jerks are also hard to coach. Kurt Roderick just published his study on using an accentuated eccentric loading to improve split jerk performance. Kurt Roderick is the Owner and Head Coach of Murder of Crows, the largest sanctioned weightlifting club in New York. He holds a master’s degree in Human Performance from Lehman College and is certified as a USA Weightlifting Level 3 National Coach. With over twelve years of experience in the sport, Mr. Roderick was recognized as the 2023 New York State Coach of the Year for his contributions to athlete development and competitive achievement. Enjoy! Original research paper: Roderick K, Comfort P, Suchomel TJ, Swinton PA, Schoenfeld BJ. Accentuate the Negative? Effects of Eccentric Overload on Muscular Adaptations During Split Jerk Performance. The Journal of Strength & Conditioning Research. 2026 Mar 1;40(3):255-64. https://journals.lww.com/nsca-jscr/abstract/2026/03000/accentuate_the_negative__effects_of_eccentric.2.aspx ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Kurt Roderick: 🔹 https://www.instagram.com/kurtrod 🔹 https://www.instagram.com/murderofcrowsbarbellclub 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

The Biomechanics That Separate Elite Weightlifters — with Paul Arauz

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/how-elite-differ-156420843 🏋️‍♀️ Is there a difference in the movement patterns of an elite weightlifter (preparing for the Olympics) and a university-level lifter? Professor Paul Arauz discusses his series of studies investigating the differences in the kinetics and kinematics of the snatch and the clean. Paul Arauz is a Professor in the Department of Orthopaedics at Stony Brook University. His research focuses on real-time, vision-guided orthopedic surgery, Raman spectroscopy for cancer detection, hip and knee biomechanics, total joint replacement, robotics, and three-dimensional human motion analysis for rehabilitation and sports performance. He earned his PhD and MS in Mechanical Engineering from the State University of New York at Stony Brook. He completed a two-year postdoctoral fellowship at Massachusetts General Hospital and Harvard Medical School. Prior to joining Stony Brook University, he served as an Assistant Professor at Universidad San Francisco de Quito for five years. Enjoy! Original research paper(s): Arauz PG, Garcia G, Llerena J. Biomechanical analysis of the snatch technique for elite and varsity weightlifters. https://www.sciencedirect.com/science/article/pii/S0021929024003695 Arauz PG, Garcia G, Llerena J, Boroji M, Danesh V, Kao I. 3-Dimensional kinematics and kinetics of the snatch in elite and varsity weightlifters. https://www.sciencedirect.com/science/article/pii/S0021929025001368 Arauz PG, Garcia G, Llerena J, Kao I. Biomechanical and neuromuscular differences between the snatch and clean in elite weightlifters. https://www.sciencedirect.com/science/article/pii/S0021929025006189 ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Paul Arauz: 🔹 https://www.linkedin.com/in/paul-arauz-65bb1045 🔹 https://www.researchgate.net/profile/Paul-Arauz 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

How to Choose Cleans, Pulls, and Jumps for Power Training – with Sei Takei

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/how-clean-pulls-156951939 🏋️‍♀️ Weighted squat jumps versus weightlifting derivatives - which ones are better to train power? Dr Sei Takei explains the findings of his study that tested the force-velocity relationship for squat jumps, hang cleans, and hang clean pulls. Seiichiro Takei is a sports scientist and strength and conditioning coach at Teikyo University in Tokyo, Japan, and a coaching staff member of the Japan Olympic Committee. He competed as a member of the Japanese team at the Junior World Weightlifting Championships and has more than 15 years of experience in Olympic weightlifting as both an athlete and coach. His work focuses on explosive performance development and the biomechanics of power training, particularly how weightlifting exercises can be used to enhance athletic performance and optimize training. Enjoy! Original research paper(s): Takei S, Kambayashi S, Katsuge M, Okada J, Hirayama K. Portions of the force–velocity relationship targeted by weightlifting exercises. Scientific reports. 2024 Dec 28;14(1):31021. https://www.nature.com/articles/s41598-024-82251-8 ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Sei Takei: 🔹 https://x.com/seiichiro224 🔹 https://www.instagram.com/seiichiro224 🔹 https://www.researchgate.net/profile/Seiichiro-Takei 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

Menopause and Strength Training: What Really Changes? — with Luke Pelton

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/menopause-and-156938034 🏋️‍♀️ What exactly is menopause, and how does it influence the adaptations to resistance training? Dr. Luke Pelton analyses what happens with hormones around menopause and how to address it in day-to-day resistance training. Dr. Luke Pelton is an Assistant Professor of Exercise Science and the Human Performance Lab Coordinator at Springfield College in Springfield, MA, where his teaching and research focus on the intersection of neuromuscular physiology, reproductive endocrinology, and resistance training methods, bridging the gap between clinical and performance applications. Outside of Springfield College, he serves as the head of coaching education at Strong for Life Co., an online strength training platform. Enjoy! ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Luke Pelton: 🔹 https://www.instagram.com/dr_lukey_lifts/ 🔹 https://www.researchgate.net/profile/Luke-Pelton 🔹 https://springfield.edu/directory/luke-pelton 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

A Fairer Way to Compare Weightlifters Across Weight Classes and Sexes – with Marianne Huebner

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/comparing-and-157852639 🏋️‍♀️ How to compare who is a better weightlifter if the lifters are from different weight classes, sexes, or age groups? We could compare lifters of different body weights using Sinclairs, Robi points, or Q-points before, but never of different sexes. Now we can with GAMX points. Dr. Marianne Huebner has spent the last few years developing and testing statistical models that allow ranking across body weights, sexes, and, in some cases, ages. It is a huge deal as IWF promised to support the use of the method in ongoing and possible new formats of competitions. Marianne Huebner is Professor of Statistics and Probability, Adjunct Professor of Kinesiology, and Director of the Center of Statistical Training and Consulting (CSTAT) at Michigan State University. She is a Masters weightlifter competing for 10 years at national and international championships. GAMX points use generalized additive statistical models to jointly adjust for body weight, sex, and age, placing male and female performances on a common scale with a median of 1000 points. Web applications for athletes and coaches to calculate GAMX-points - for the total: https://huebner.shinyapps.io/GAMX/ - for snatch and clean & jerk: https://huebner.shinyapps.io/GAMX_teams/ Excel workbooks for GAMX: https://osf.io/wy5mr/overview, folder GAMX v2.0 Original research papers: Huebner M, Cole T. Ranking performances of Olympic-style weightlifters adjusted for body mass on the same scale for both sexes: A novel approach. http://doi.org/10.1080/02640414.2024.2423138 Huebner M, Lei R, Cole T. Comparing weightlifting performances of Masters athletes across age, body mass and sex from 2000 to 2025. Int J Sports Phys Performance. Published online 22 Apr 2026. https://doi.org/10.1123/ijspp.2025-0580 ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG ✉️ Follow Marianne Huebner: 🔹 https://www.researchgate.net/profile/Marianne-Huebner 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

What Successful Split Jerks Have in Common — with Hideyuki Nagao

🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/nailing-split-156930586 🏋️‍♀️ We see this all the time: the lifter comes to the platform for a challenging lift and misses it, and then 2 minutes later, they come out again and nail it. What was the difference? Why was the first lift a failure, but the second one went through? Dr Hideyuki Nagao discusses the differences between the successful and unsuccessful split jerk he found in his recent study. Dr Nagao is a faculty member at Sakushin Gakuin University. His research focuses on sports biomechanics and exercise science. In weightlifting, Dr Nagao provides research support to the Japanese national weightlifting team. Enjoy! Original research paper: Nagao H, Kobatake N, Takemata T, Yamashita D, Kubo Y. Kinematic Comparison of Successful Split Jerk and Unsuccessful Frontward Barbell Drop Among Japanese National-Level Male Weightlifters. International Journal of Sports Physiology and Performance. 2026 Feb 12;1(aop):1-8. https://journals.humankinetics.com/view/journals/ijspp/aop/article-10.1123-ijspp.2025-0193/article-10.1123-ijspp.2025-0193.xml ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Hideyuki Nagao: 🔹 https://www.researchgate.net/profile/Hideyuki-Nagao-4 🔹 https://orcid.org/0000-0001-8970-8686 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

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