The exercise in focus for this video is the Hip Thrust, or as Johnson has nicknamed it, the “Hobbs Beef Piston Power Thrusts”. Unsurprisingly, The Rock loads up the exercise, smashing out reps at 405 pounds, or 183kg.
The suggestive hip thrust movement is a solid exercise that places a great demand on the glutes, designed to improve explosive strength, speed and power. The glutes are among the most powerful muscles in the body, and by opening up the hips with a hip thrust, you strengthen the ability of the glute to initiate anterior movement of your leg. In essence, this will add power and strength to your running, squatting and deadlifts, among many others.
Take a leaf out The Rock’s book and go for sets of 12-15 with a weighted barbell across your hips, although don’t go straight to the 180kg mark. Start with something much lighter and master the movement before loading up your hips and glutes.