If you needed to know all about Dwayne “The Rock” Johnson’s leg exercise that was just lately posted on-line, you then’ve come to the best place. In this video, I’m going to interrupt down what The Rock’s leg exercise seems like and provides my ideas on what he’s doing in addition to why I believe he’s doing it. Just like I’ve executed for each celeb exercise critique that I’ve executed prior to now, I’m going to be respectful and supply an unbiased evaluate of The Rock’s exercise main as much as Wrestlemania.
The Rock’s leg exercise begins with him strolling into the health club and observing the tools that he’s going to be utilizing. During this clip, you would possibly discover one thing together with his calf; one seems to have extra muscle hypertrophy than the opposite. This is because of a muscle compensation that outcomes from the truth that The Rock ruptured his achilles tendon again in 2006. So, understanding he has an harm historical past is vital to grasp a few of the context of why he’s doing what he’s doing.
The first train up in The Rock’s large set is an ISO lateral leg press. You will discover that he does 10 reps on every leg earlier than doing 10 reps collectively for a complete of 20 reps on every leg. Just a few issues to note right here – the excessive foot placement and torso angle of The Rock within the machine. The foot placement and torso angle seems to me like he’s biasing his glutes and hamstrings greater than the quads. This might very properly be by design as we all know that athletes want to coach the posterior prepare simply as a lot if no more than the anterior chain muscle tissues in order that they will carry out to one of the best of their skills.
The second train in The Rock’s leg exercise is a vertical leg press. Again, you must pay attention to the torso angle right here – with the angle between the torso and the hips being pretty closed, in comparison with open, the shift of the main target goes to be on the posterior chain once more. Now, I do not love this train due to its potential to irritate the SI joint. Anyone with SI joint ache or dysfunction is probably going not going to search out this train on the prime of the record due to its biomechanics.
Next up on this circuit is the belt squat. I like this train and ranked it as the most effective you are able to do to construct your quads when you’ve got entry to the machine. Looking on the torso angle, The Rock is unquestionably extra upright which shifts the brunt of the work to the quads. Now, some would possibly need to get on him for his depth, however I believe his vary of movement is chosen for a purpose. With a historical past of knee accidents, there’s a chance that going deeper would possibly trigger discomfort. There can be the reasoning that The Rock is holding fixed pressure on the quads by staying inside the restricted vary of movement and never stopping on the prime or the underside.
Coming within the fourth spot of this 5 train large set is the reverse hack squat. There are two methods to make use of this machine; going through in and going through out. The Rock chooses to face in, which implies that he’s, once more, biasing the muscle tissues of the posterior chain. Looking on the angle of the torso, which once more is extra closed, in addition to the angle and path of the ft on the foot plate exhibits that the quads will not be going to be taking up the brunt of the work on this train. If he had been going through outward with the angle of the torso being extra open in addition to the ft angle upwards as a substitute of down, he could be biasing the quads.
The remaining train that The Rock chooses for his leg exercise is the dumbbell strolling lunge. The lunge is one in every of my favourite workouts for coaching the legs and it makes me blissful understanding that The Rock selected it for his exercise too. With a slight lean ahead, I believe he’s once more making an attempt to bias the muscle tissues of the posterior chain a bit extra favorably. The very first thing to note is the best way he steps up and out, rising his base of assist to take care of stability all through the train. Also, take note of the excessive step he takes – this enables for full knee and glute extension in addition to gives a tender touchdown which could be helpful for somebody with a historical past of knee discomfort.
As a bonus train to complete the third spherical of his large set leg exercise, The Rock finishes with a stiff legged deadlift.
Here is what The Rock’s leg exercise seems like:
GIANT SET x 3 rounds:
A. ISO Lateral Leg Press x 20 reps
B. Vertical Leg Press x 12 reps
C. Belt Squat x 10 reps
D. Reverse Hack Squat x 10 reps
E. DB Walking Lunges x 20 reps
*BONUS* Dumbbell Stiff Legged Deadlift – 3 x 10 reps
Workout Like The Rock – http://athleanx.com/x/the-rock-leg-workout
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