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It weighs 45 pounds. The advantages of the Hex Bar include building an overall strength base in the hips, legs and trunk area and it does it safely, because you can lift right through the center of gravity. You can stay in a correct  Power Line. <br>Shoulder Shrugs can also be done at the end of a set. Therefore, you can develop great traps. Another advantage is space. Hex Bars don't take up much room. Also, the workouts are quick. They only take about two-thirds the time of a Bench or Squat workout.<br>The primary reason we use the Hex Bar is to develop jumping strength. We use a jump stance and pull. Power Cleans or Power Snatches develop explosive jumping power. The Hex Bar builds jumping strength. We also have a High Hex Bar for taller athletes or athletes who just have a hard time getting into a safe position on the regular Hex Bar. The Hex Bar workout can also be done during the season.<br><br>The Glute Ham Developer:<br><br> The Glute-Ham Raise is a top priority BFS Auxiliary exercise. It develops the whole body of the Glutes and Hamstrings from origin to insertion. It is vastly superior to Leg Curls. Normally, we do two sets of ten reps, although you can do as many as 25 reps per set.<br>The Glute-Ham Raise will also strengthen the lower back and spine area. It is an excellent rehabilitation exercise. The Glute-Ham Raise was first made popular by the Russians who did extensive research on its benefits. By 1980 every gym in Russia had a Glute-Ham station. Today, every high school and college weight room should have at least one Glute-Ham Developer. for everyone. Coach Douglas got three amazing wrestlers and the three brothers have gotten or will get a great education along with glorious wrestling careers.<br>Iowa State has more than 25,000 students coming from all 50 states and 120 other nations. They offer 20 men s and women s intercollegiate sports. Iowa State has produced 28 Olympians, three of whom won gold medals. Glen Brand was the first Cyclone wrestler to win the gold and the legendary Dan Gable was the second, winning in the 1972 Munich Games. The rich history of Iowa Sate is legendary. They have won eight national team championships, plus two unofficial national titles in 1922 and 1923. Hilton Coliseum offers over 14,000 theater-style seats, creating an awesome setting for collegiate wrestling and the Sanderson brothers. <br>Ed Banach, also a wrestling gold medalist in the Los Angeles Olympics from the University of Iowa, is now the Student-Athlete Counselor in charge of academics. He states,  Our student-athletes need to be organized, manage their time well and have a career focus. Banach can proudly point to his Cyclone Academic All-Americans. In 1999, there were five, the most of any team in the country. The Sandersons accounted for three of those and last season they repeated again as Academic All-Americans! <br>The strength and conditioning program at Iowa State wrestling was headed by Jeff Reinardy, who just recently went to Winona State. The Sandersons were impressed with the workouts.  In August, we start with a stadium workout. A lot of people puke. Then we go into plyometrics, stretching, lunges, pushups and wrestling drills. We finish up with a 2-mile run back to the football stadium where we do buddy carries uphill three or four times. And, that s only the half of it, they sai