Liu Hao Makes a 280kg Squat for Five Reps Look Like a Warmup

Liu Hao, 28 years old, is a Chinese weightlifter who’s no stranger to putting up big numbers. He’s normally a competitor in the 94kg weight class and has built a reputation around his strength under the bar.

In his latest video, Hao high-bar back squats 280kg (616lbs) for an easy five reps. His depth and speed are ridiculous for this weight. In all honesty, he makes the 280kg look like nothing as the bar bounces on his back.

To give context into just how strong Hao is, the training compilation video below highlights a few of his heavier snatches, clean & jerks, and squats. This video was shared in 2013, which would make Hao around 24 years old (if the videos were shot that year).

The video starts off with a 140kg and 150kg snatch that fly up with ease. Then Hao moves to clean & jerks where he crushes 160kg to 200kg increasing by 10kg each lift. Next, he front squats 260kg and moves to insanely heavy back squats.

What’s possibly made Hao so recognized in weightlifting was his gold medal win at the 2014 Asian Games. At these games Hao nudged Kazakhstan’s 94kg lifter, Almas Uteshov, into second place by 1kg.

Hao recorded a 173kg (380lb) snatch and a 221kg (486lb) clean & jerk, which put him at a 394kg total over Uteshov’s 393kg.

Hao has been putting up big lifts for quite some time and it doesn’t appear he’s slowing down any time soon. It’s always exciting to watch Hao put up ridiculous numbers in the gym. His form, strength, and presence make his lifting something to idol.

In regards to Hao in future competition, we’re not sure what to expect. It will be interesting to see what happens with China’s weightlifting presence as a whole. They’re currently facing a possible 1-year suspension from international competition, which would take out a lot of this sport’s strongest athletes.

Feature image from wlifts84 YouTube page. 

Jake Boly

Jake Boly

Jake holds a Master's in Sports Science and a Bachelor's in Exercise Science. Currently, Jake serves as the Fitness and Training Editor at BarBend.

He's a Certified Strength and Conditioning Specialist (CSCS) and has spoken at state conferences on the topics of writing in the fitness industry and building a brand.

As of right now, Jake has published over 1,200 articles related to strength athletes and sports. Articles about powerlifting concepts, advanced strength & conditioning methods, and topics that sit atop a strong science foundation are Jake's bread-and-butter.

On top of his personal writing, Jake edits and plans content for 15 writers and strength coaches who come from every strength sport.

Prior to BarBend, Jake worked for two years as a strength and conditioning coach for hockey and lacrosse players, and a personal trainer the three years before that, and most recently he was the content writer at The Vitamin Shoppe's corporate office.

Jake competes in powerlifting in the 181 lb weight class, and considers himself a professional knee rehabber after tearing his quad squatting in 2017. On the side of writing full time, Jake works as a part-time strength coach and works with clients through his personal business Concrete Athletics in New York City.

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