How does The Rock take on leg day? He does a great deal of the things you most likely do– just much heavier and for more representatives– if his RockHard Hercules Workout is any guide.

But here’s something he does that you most likely do not. According to his Instagram feed, he gets a big-time glute pump to fend off what he calls his “sexy lower-body injuries” from years of being, well, TheRock This sort of badass, superhuman warmup might be simply what you require to release your leg video game to the next level.

No complete stranger to the knee and back injuries typical for professional athletes of his quality, The Rock comprehends the value of a great warmup. Before he shreds his legs, he does what he calls a “fun warmup, activating glutes and hips.” His variation of enjoyable: banded 225- pound barbell hip thrusts on a bench, with a 5 2nd hold at the top.

“Gotta warm up properly due to all my sexy lower body injuries from years of wrestling and football (two L4 and L5 low-back disc ruptures, five knee surgeries, torn Achilles, tore both my quad and adductor from my pelvis and repaired three hernias, all in one lovely, emergency surgery). Lots of fun pain, but we fight thru it and come back stronger and better,” he composed. “Plus, this exercise showcases the relentless power in my thrust game, which is my jam when we practice making babies.”

Thrust practice aside, why make the effort to heat up your glutes? Serious lifters understand that these muscles are your powerhouses, allowing you to move more weight and to fend off pain in the back. Failing to look after them is simply requesting for injury.

So how can you integrate the very same back-saving techniques he utilizes into your regular and get the very same outcomes? Adding a herculean warmup might be simpler than you believe.Bodybuilding com factor JohnRusin consists of banded hip embed his everyday regimen to safeguard your back and develop strength and resiliency.

If you’re well familiarized with the standard thrust, you do not need to stop there. Strength coach MeghanCallaway has a butt-load (so to speak) of concepts of how to strike your glutes, both with hip thrust variations and even meaner productions.

The bottom line on bottoms is this: If you’re going to raise like The Rock, you require to heat up like he does. Take the additional time to trigger those necessary leg and back muscles with a couple of option workouts prior to you go after that pump. Chances are you’ll spare yourself a journey to the chiro, and you’ll get a much better exercise in the end.