BFH Workout #49: Tamara Walcott

BFH Workout #49: Tamara Walcott


Tamara Walcott is a renowned powerlifter known for her remarkable strength and achievements in the sport. Born and raised in Chicago, Illinois, Tamara discovered her passion for strength training at a young age. She began competing in powerlifting competitions in her late teens and quickly rose to prominence due to her exceptional talent and dedication. Throughout her career, Tamara has broken numerous records and won multiple championships in various weight categories. Her impressive strength and determination have earned her respect and admiration from fellow athletes and fans alike. Off the platform, Tamara is known for her advocacy for women's empowerment in sports and promoting diversity and inclusion within the powerlifting community. She actively mentors aspiring athletes and shares her knowledge and experiences through coaching and speaking engagements. Tamara continues to inspire others with her passion for powerlifting and her commitment to excellence both on and off the competition stage.

The Queen of Power Workout

20 Minute AMRAP

10 Barbell Deadlifts

15 Barbell Rows

20 Dumbbell Gorilla Rows

25 Barbell Deadlifts

30 Barbell Rows


Exercise List

Barbell Deadlifts

Begin by standing with your feet shoulder-width apart, toes pointing slightly outward. Place a barbell on the ground in front of you. Bend your hips and knees to grip the barbell with both hands, palms facing your body. Your hands should be slightly wider than shoulder-width apart. Lower your hips until your thighs parallel the ground, keeping your back straight and chest up. Your shins should be touching the barbell. Take a deep breath, brace your core, and drive through your heels to lift the barbell off the ground. Keep your back straight as you lift, pushing your hips forward and extending your knees. Stand up straight, with your shoulders pulled back and your hips fully extended.


Barbell Rows

Start by standing with your feet shoulder-width apart, knees slightly bent, and the barbell on the floor before you. Bend at your hips and knees to lower your torso until it's almost parallel to the floor. Keep your back straight and your core engaged throughout the movement. Reach down and grasp the barbell with an overhand grip (palms facing down) slightly wider than shoulder-width apart. Your arms should be fully extended, and your back should be flat. Brace your core and pull the barbell towards your lower chest, leading with your elbows. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement to engage your back muscles fully.

Dumbbell Gorilla Rows

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing your body).

Bend your knees slightly and hinge at your hips to lean forward, keeping your back straight and chest up. Your torso should be almost parallel to the ground.

Let the dumbbells hang straight down towards the floor, arms fully extended.