Katie Swallow, of Somersworth, wins Women’s Raw Open at USA Powerlifting competition

Yes, Katie Swallow, a former women’s collegiate soccer player, and daughter of Somersworth High School girls soccer coach Dave Swallow, placed first in the recent Women’s Raw Open at the 2024 USA Powerlifting Odyssey Barbell Summer Open in Salem.

However, for Swallow, who played one year at Western New England University before transferring to UNH and playing club soccer, being part of the women’s powerlifting community and growing the sport certainly means more to her than a first-place ribbon or accompanying plaque.

“The more important goal for me is to help women feel empowered and strong, and for women to know it’s OK to be strong, to compete, and do their own thing,” said Swallow, a 2018 graduate of Methuen (Mass.)_High School and Somersworth resident for the past five years. “I am glad to be a part of this powerlifting community. I love the people, they are super fun, and everybody is there cheering you on.”

Swallow places first at Women’s Raw Open

Swallow, 24, competed in the light heavyweight division at last week's event, and had lifts of 319.7 pounds in the squat, 165.3 in the bench, and 424.4 in the deadlift. In total, she lifted 909.4 pounds and had a DOTS score, ratio between a lifter’s body weight and the weight they are lifting, of 407.16.

Her collective weight of 909.4 was the most for all of the women’s weight classes.

“When I go into competitions I get into this zone where all I am thinking about is lifting as much as I possibly can and pushing myself to my limits,” said Swallow, who started powerlifting competitively in 2022. “I’ve been training really hard, and I really wanted to win and push myself as hard as possible.”

Swallow said events like this make her feel empowered and strong.

“I love seeing other women who are not afraid to break stereotypes and being strong,” Swallow said. “I love seeing that and being part of this. I love cheering other people on. Everyone is supportive of each other and cheering each other on. It’s an exciting atmosphere.”

Reaching the 1,000-pound club

Swallow is about 91 pounds away from joining one of the most prestigious clubs in the powerlifting community – the 1,000-pound club.

This club honors those who are able to lift a combined 1,000 pounds in the three main lifts – squat, bench and dead lift.

“I think I can reach (the club) if I keep making the jumps I’ve been making with my training,” Swallow said. “We have some really good powerlifting girls in New Hampshire; the sport is getting some traction. It’s not the typical female sport, but it’s awesome to feel strong as a woman.”

End of soccer career led to powerlifting

Swallow spent one year playing at Western New England, a Division III program in Springfield, Massachusetts. She appeared in 11 games for the Golden Bears. She transferred to UNH and played on the school's club team. When soccer ended, she needed something to feed her competitive juices.

“I loved competing and wanted to try something that I was interested in,” Swallow said. “My dad said ‘why don’t you give powerlifting a try?' UNH had a powerlifting club, and that sparked my interest.”

Dad introduced Swallow to weightlifting

Swallow first remembers lifting 5-pound dumbbells when she was 5 years old. She “dabbled” in weights for fun when younger, and then got more serious when she began playing club soccer in middle school, into her high school, and ultimately into college.

Throughout the years it was her dad helping and guiding her along.

“My dad was a natural body-builder and got me into lifting from a young age,” she said. “We always had a home gym in our basement. He was always working with me, making (workout) plans and helping me figure out what I should do. He’s really been a big influence and special to me.”

This article originally appeared on Portsmouth Herald: Katie Swallow, of Somersworth, wins Women’s Raw Open at USA Powerlifting competition