Why Dwayne Johnson Is Hip Thrusting 405 Pounds for 11 Grueling Reps

Dwayne Johnson cops flack sometimes for being more focused on bodybuilding than strength training. There’s absolutely nothing wrong with sticking to bodybuilding if that’s your jam, of course, but that doesn’t stop eye rolling internet commenters from deriding him (and anyone else) for avoiding squats and deadlifts.

It’s true that when he gave us a glimpse of a full workout last year, it involved a lot of machine work and zero barbell lifts. But in a post he just put on Instagram, he’s showing that he knows how to go heavy on one of our favorite barbell exercises: the hip thrust.

[What’s the big deal with hip thrusts? Check out our article, 6 things I learned from 6 months of hip thrusts!]

This is eleven hip thrusts at 405 pounds with a grueling 15 second hold at the end of the set. That guy’s glutes must be feeling pretty warm today. (Yeah, we’re thinking about Dwayne Johnson’s butt, what of it?)

He added the comment,

These are called the “Hobbs Beef Piston Power Thrusts” 😂🥩 with 405lbs with a 15sec burn, churn and hold at the end.

Then he spends a bunch of time talking about how he’s training his heinie so hard to prepare for the upcoming Fast & Furious spinoff, Hobbs and Shaw, a role that presumably requires a lot of hip extension.

[He’s starring with Jason Statham, who made our list of the 8 most impressive feats of strength from Hollywood actors.]

This isn’t the first time we’ve seen Johnson thrusting hard, we saw him doing his barbell butt work this time last year with 225 pounds and a resistance band around his knees for extra bootification. Once again, he has those burning pauses at the end of his reps.

After describing it as an essential part of his warmup to help prevent injury, he added,

Plus this exercise showcases the relentless power in my thrust game which is my jam when we practice making babies. 😉💪🏾🦍

Hip thrusts are pretty great, work the glutes better than deadlifts, and can go a long way toward preventing knee and back pain and improving hip extension. Try them out!

Featured image via @therock on Instagram.



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Nick is a content producer and journalist with over seven years’ experience reporting on four continents. His first articles about health were on a cholera outbreak in rural Kenya while he was reporting for a French humanitarian organization. His next writing job was covering the nightlife scene in Shanghai. He’s written on a lot of things.After Shanghai, he went on to produce a radio documentary about bodybuilding in Australia before finishing his Master’s degrees in Journalism and International Relations and heading to New York City. Here, he’s been writing on health full time for more than five years for outlets like BarBend, Men's Health, VICE, and Popular Science.No fan of writing in the third person, Nick’s passion for health stems from an interest in self improvement: How do we reach our potential?Questions like these took him through a lot of different areas of health and fitness like gymnastics, vegetarianism, kettlebell training, fasting, CrossFit, Paleo, and so on, until he realized (or decided) that strength training fit best with the ideas of continuous, measurable self improvement.At BarBend his writing focuses a little more on nutrition and long-form content with a heaping dose of strength training. His underlying belief is in the middle path: you don’t have to count every calorie and complete every workout in order to benefit from a healthy lifestyle and a stronger body. Plus, big traps are cool.