Thinking about skipping leg day? This footage of an Olympic weightlifter squatting 300kg should make you reconsider
At 24 years of age, you'd be forgiven for thinking that Tian Tao is just a hot prospect in the world of weightlifting.
However, his honours list and raw lifting prowess at such a young age is proof of success that is surely set to last.
Tian Tao burst onto the scene in 2011, winning a national competition at just 17. His lifts actually beat many of the youth world records at that point, although they were not internationally-recognised.
The Chinese Olympic weightlifting team isn't short of successful members, with compatriot Lu Xiaojun absolutely smashing it out of the park to take gold at the London 2012 Olympics.
Of course, performing on the Olympic platform every four years is where these guys give it their all - but in order to potentially bring home a medal, their in-gym work often trumps on-stage performance.
The below video is certainly one example of this - squatting an incredible 300 kilograms.
https://www.youtube.com/watch?v=y1PoTHesyAo
Tao competes in the sub-85kg class, where most of the competitors are relatively lean. Lifts like the ones in the video are usually reserved for much heavier guys carrying excessive body fat.
Ok, so working up to a 300kg squat may take some time, but you can still improve your strength considerably.
Squat right and you'll experience great growth in your quads, glutes and hamstrings. The exercise is a fantastic overall calorie burner and also taxes your abdominal strength.
You won't find many lifts with a greater bang-for-your-buck.
Here are some form tips to bear in mind:
- Stand with your feet hips-width apart. Your feet should be pointed forwards. If it helps, angle your toes in a 10-to-2 position
- Keep your chest elevated and back straight
- Retract your scapula (shoulder blades) and keep the barbell positioned on your traps
- Engage your abdominals and lower until your quads are parallel to the ground at a 90-degree angle
- If it's comfortable enough, aim to squat even deeper
- If you're feeling tight, progress by squatting on a box that sits a little lower than parallel
- Aiming for said box can help you get past that sticking point
