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Shane Hamman Squat Workout

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Shane Hamman was born in Oklahoma City, Oklahoma USA on 20th June 1972. Although he was a natural athlete who started playing soccer at 6 years old, Shane started helping his father packing bulk vegetables in high school. He was always naturally stronger than his friends and started powerlifting and Olympic weightlifting.

He started his strength career with powerlifting and competed in his first International Powerlifting Federation (IPF) World Championships in 1994 and 1995, he finished 3rd and 2nd respectively. At the USPF National Championships in 1996 Shane broke the world record for bench-press doing 458kg (1007lbs).

Shane Hamman has been called "the strongest man in America" because he has won 9 American Senior National Championships from 1997 to 2005 that he competed in (1997-2005). Shane has proudly broken every American weightlifting record that he could in his weight class.

Shane weighs over 350lbs and stands 5'9" tall, he might look heavy but this man can move. At 350lbs he can do a vertical jump of 36 inches. The average NBA basketball player can jump 34 inches. But Shane can also drive a golf ball 350 yards, so the man has timing as well as strength.

Shane has attributed his incredible strength to Olympic weightlifting which he has been competing in since 2000. During the Summer Olympics of 2004 Shane finished 7th in his category setting an American record doing a clean and jerk with 237.5 kg (523lbs).

Shane explains that doing Olympic lifts will not only improve your balance and coordination but will increase your strength radically. He recommends inserting the following movements into your weekly workout schedule, training twice a week:

High Pull 3 X 5 reps

Holding a barbell below your knees using a shoulder-width, overhand grip with a flat back and arms straight, you then pull the bar upwards as fast as possible and thrusting hips forward as you explosively stand up. Pull the bar by bending your elbows as high as you can and raising it above your upper arms, resting 90 seconds between each set.

Front Squat 3 X 8 reps

Grabbing the bar with overhand grip a little wider than shoulder-width and holding it on top of your shoulders. You then need to raise both your upper arms parallel with the floor letting the barbell roll back, resting on fingers, not your palms. Standing with both feet shoulder-width apart, with back straight you then lower your body to get to your thighs parallel to the floor. You then push back upwards to starting position, resting 90 seconds between each set.

Snatch-Grip Jump Shrug 3 X 5 reps

Holding the barbell with overhand grip shoulder width apart with a flat back and straight arms, you then simultaneously thrust hips forward while shrugging your shoulders, to jump straight upwards and land on balls of both your feet, resting 90 seconds between each set.

Push Press 3 X 8 reps

Grabbing a barbell at shoulder-width with an overhand grip. Bending both knees slightly, you then push upwards using your legs while pressing the barbell over your head, lower the barbell and repeat, resting 90 seconds between sets.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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