🏋️ the rock's "fun-pain" 4-round leg workout

After seven long months away from the field, the Buffalo Bills and Los Angeles Rams kicked off the NFL's illustrious 103rd season on Thursday night. Lucky for you, the world of fitness news doesn't have an off-season. Here's the latest.

Dwayne "The Rock" Johnson looks like he was ripped right off the comic book page in his new role as Black Adam. And if you want to learn how he built his superhero-esque physique, the plate-rattling leg workout he posted on Instagram is a good place to start.

Nineteen-year-old Agata Sitko is a rising star in powerlifting, and her record-breaking bench press from Labor Day weekend solidified her rightful place in the history books.

The squat, and all its variations, is a staple movement to build the tree-trunk legs you've always wanted. That's why you should have the unique hack squat in your back pocket for the next time you train.

Blockbuster Workout

The Rock's "Fun Pain" Leg Day

As a wrestler/actor/human brand, many likely know Dwayne "The Rock" Johnson by at least one of the many hats he wears. During his promotion for the upcoming DC Comics movie Black Adam, the jack(ed)-of-all-trades shared a demanding leg workout that he described as a way to decompress. Some of us play video games or grab a drink with friends to wind down — Johnson prefers to crush his quads.

If you want to follow along with his rigorous training, here's a quick rundown of Johnson's four-move, four-round leg workout:

• ​​Leg press

• Vertical leg press

• Chain lunges

• Pit Shark sumo squat (with three-second negatives)

Johnson described the prep for his role as Black Adam as one of the great challenges of his career. With workouts like the one above, we believe it.

Powerlifting

Agata Sitko Sets Another Bench Press Record

It's been a banner year for Agata Sitko thus far. The 19-year-old Polish powerlifter has competed in seven contests (!) in 2022, winning outright on six occasions (!!!). Uh, yeah, she's pretty talented. And her latest display at the 2022 International Powerlifting Federation (IPF) World Classic Juniors in Istanbul, Turkey, is another example of her unreal skills.

During the contest, which ran from August 27 to September 4, Sitko scored a bench press of 147.5 kilograms (325.2 pounds). That's a new World Record in the 84-kilogram weight class, regardless of age, surpassing previous record owner Daniella Melo by 10.5 kilograms (23.1 pounds).

Training

You Can Hack It With the Hack Squat

You probably think you've seen it all regarding the squat. Among the countless versions out there, you've got the reliable back squat, the slightly unconventional front squat, the landmine squat (takes a deep breath), the dumbbell squat, the overhead squat, the goblet squat (another deep breath). Wait, how many was that again? We lost count.

If you want yet another way to train your quads, we say you opt for the hack squat. Named for its creator, George Hackenschmidt, the hack squat is performed with a loaded barbell behind your legs rather than on your shoulders. It's a little weird, sure, but very effective. We're breaking down the technique, benefits, and variations of this underappreciated move.

Everything Else

A New Trio for HWPO

• In a CrossFit shake-up, it was just announced that Katrin Davíðsdóttir, Amanda Barnhart, and Sam Kwant are joining Mat Fraser's HWPO training camp for the 2023 season.

• Jon "Jujimufu" Call is known for unconventional feats of strength and athleticism. He recently dipped his toes into bodybuilding, and here's how he fared in only his second contest.

• Fun fact: As one study says, stretching does indeed make you feel better and help you make gains!

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