Jani Murtomäki File:

Age: 27 years
Profession: work on powerlifting and lifting equipment on Metal
Family: girlfriend Heidi and 2 dogs
Hobbies: Walking with dogs, computers, fishing during summer.

Best accomplishments:
First and only European to bench 400kg.
WPC World Bench Press Champion 2006
SHW Finnish Record total 1140kg.

I feel the best is yet to come.


How did you start lifting powerlifting ?

I went to gym with some friends just to try out how much I can bench.

Did you do any other sports then ?

I wrestled all my childhood till I was 17. I also played soccer, did some track and field and bandy for example.

What was your first meet ?

It was a national IPF meet back in 2001.

What kind of goals do you have?

I aim to be the best bencher and powerlifter in the world.

How has powerlifting developed during the last decade ?

The gear has improved a lot. Also lifters get more out of the gear, the carryover has gotten bigger.
Also, training information and knowledge has got better.

What do you see to be biggest changes during last couple of years ?

The eastern bloc has entered the pro meets, that is a major change compared to previous. I believe it will improve the the sport greatly. The standard has gone higher too.

What do think about prize money in powerlifting ?

It´s a good thing. The more money the better the results get.

The results have definately blown through the roof during the last few years. Where do you see the limit ?

I don´t think you can set any limits.

Let´s talk about training. What do thnk are the best assistance exercises to each powerlift ?

SQ: heavy good mornings, glute/ham raises, ab work and Kettlebell front swings.
BP: board presses and upper back work
DL: concentric good mornings, Kettlebell front swings and dynamic ab work with bands

What kind of max effort work you think is best ?

Squats with chains are good. For bench, bands and chains work well along with floor pressing. For the deadlift, tradional deadlifts are best.

How do you see the role of speed in strength training ?

It´s important for lifting with todays equipment, explosive strength plays large role. Also, speed training helps recovery.

What do you see to be the biggest mistakes in training ?

1.Focus on wrong things
2.Training too much
3.Not being able to change training
4.Thinking you know it all
5.Not listing advice
6.Poor nutrition

Name biggest mistakes for beginners ?

1.They copy the training routines from champions.
2.Too much gear in the beginning.
3.Not sticking with basics.

Name 3 most common techical mistakes on each lift ?

Squat: Falling forward, knee going forward, not being tight enough
Bench: not keeping elbows in, lowering too fast, not turning arms under the bar on lockout
Dead: not using hips on end, not staying tight on start, deadlift with too straight legs on start

Name 3 most important on factors for constant progress ?

1.Training the right way
2.Proper nutrition
3.Rest
These are in this very order.

Where do get the knowledge in training ?

I studied something from internet but I´m very sceptic in that area. In the beginning I got good advice from Arto Lyytikäinen and Pasi Martikainen. Antti “Cartman” Uotinen has helped a lot in the bench press.

What lifters do look up to ?

All who compete, no matter what federation they´re in. If they stay feet on the ground and respect others they have my respect.

What´s your advice for beginners ?

Don´t rush. Learn good form first and stick with basics. Learn the basics of healthy nutrition.

How has the bands and chains changed training ?

A lot really. I have eliminated a lot of weaknesses and got more explosive with them.

How do see the role of powerlifts in other sports ?

It´s big. As far as I know most sports use powerlifts as foundation in their strength training.

What kind of meaning strength training has for other sports ?

It has big influence for almost every sport.

How do you see PT`s affect in strength training ?

If they really know their business then it´s a good thing.

You did previously work for Metal Sport&Wear. What kind of things did you do ?

Product development, testing gear, customer service, billing, marketing, getting information and monitoring sport and business on internet. I am not working there anymore.

Internet has really come to into the game. What pros and cons does it have ?

It`s good for the sport. Powerlifting gets more coveridge and so do lifters. Also getting information has become easier than before.
The biggest disadvantage I see the so called internet “experts” who critize everything they see. There is no need to pay any attension to these people whose total is smaller than the squat or bench they´re bashing. Usually they are young people but I am sure there´s a lot of more experienced lifters who try to back up their own poor performance by belittling others. Overall, I see more benefits and disadvantage.

What future plans do you have ?

Stay healthy and keep lifting as long as possible.

What you think is the biggest mistake in coaching ?

The biggest mistake in powerlifting are coaches who don´t have enough knowledge and train worng themselves. Also having the lifter train with too much gear or having him training for the gear in the beginning is a big mistake.

You just had a surgery on elbow. How has it recovered and what is your next big meet ?

The surgery went well. I had the joint cleaned from loose bone parts. That has held me down on bench for a year now. My first real test was a national meet in Iceland where I was guest lifting with my friend Panu Lappalainen.

What do you think of the RAW meets ?

These are a good choice for lifters who don´t like to use gear. It´s a good way to measure lifters brute strength. But there´s one thing I really wonder. Why there´s such few lifters in these meets ? The internet is full of bullstrong experts but I don´t even see them in the audience.

Any other things you would like to add ?

I would like to thank my sponsors. Skip, Voimapuoti, XTC, SS Power and Titan for their tremendous support. Titan´s gear is by far the best I have ever used.