Sonita Muluh Squatted 701 Pounds Raw — No Woman Had Ever Done It

Sonita Muluh loaded 701 pounds on her back and stood up with it — no suit, no wraps, no excuses. She is the first woman in history to squat over 700 pounds raw. The barrier didn't crack slowly. It broke under one rep.

How much did Sonita Muluh squat?

318 kilograms. 701 pounds. Raw — sleeves and a belt, nothing that stores force for you. She hit it at the EPF European Open in March 2025, becoming the first woman to ever cross 700 pounds in a raw squat.

Why does a raw 700 matter?

Raw means the muscle and the spine did the work, not a squat suit engineered to launch you out of the hole. A raw 700 was a wall for men not that long ago. A woman standing up with it changes what the ceiling looks like.

What does it actually take to squat 700 raw?

Not a secret program. Boring, violent consistency for years. Here is the honest list:

1. Time under the bar. Numbers like this are built over 8-12+ years, not a cutting cycle.
2. A brutal position. Upright torso, vertical bar path, hips that stay under the load instead of shooting back.
3. Bracing that doesn't quit. Air in, ribs down, midsection locked before the bar ever moves.
4. Overload with a plan. Small jumps, tracked, over months — not ego singles every session.
5. Recovery treated like training. Food, sleep, and enough rest that the next heavy day is actually heavy.

And the caveat nobody frames on a poster: sharp pain isn't grit. Rack the bar and see a pro. Toughing out a joint that's screaming is how strong people end up on the sideline.

If you train like the number is coming for you, dress like it. The Barbell heavyweight tee was cut for people who actually load a bar. See the rest in the full lineup.

FAQ

Is 701 pounds a raw squat record for women?

Yes — Sonita Muluh was the first woman to squat over 700 pounds raw, hitting 318 kilograms (701 pounds) at the EPF European Open in March 2025.

What does raw mean in powerlifting?

Raw means no supportive squat suit or knee wraps. Lifters use only a belt and knee sleeves, so the lift comes from the body, not stored elastic energy in gear.

How long does it take to build a squat like that?

Elite raw squats are usually the product of a decade or more of consistent, progressive training — not a short program. There is no shortcut that replaces years under the bar.

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