The Rock’s Leg Workout (The Science Explained)

Рет қаралды 13,444

Күн бұрын

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00:00 - intro
00:11 - what is the rock doing?
00:58 - wide vs close stance for targeting different things
01:09 - how to do what the rock is doing
03:24 - further breaking down the technique
06:29 - paused variation
07:13 - one and a half rep variation
07:36 - constant tension variation
08:06 - bosu variation
08:21 - foot elevated variation
09:21 - closing
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You and I are going to drink a lot of coffee together. Like, borderline dangerous amounts of coffee.
So, first things first. Pour yourself a mug and I’ll introduce myself real quick.
My name’s Jordan - but everyone calls me “J” - and I’m a 27th degree black belt in chugging coffee.
I’m also strength & nutrition coach, I hold several powerlifting world records, and I’ve been fortunate enough to have my writing featured in a variety of outlets like CNN, the Huffington Post, and Schwarzenegger.com.
But listen.
This channel isn’t for fame, publicity, cash, props, fist bumps, likes, pings, pows or whatever else there is.
It’s a place where you and I can chat.
I’ll never sugar coat, lie, or beat around the bush. I’ll tell you everything exactly as I see it. Some stuff you might like. Others you might not.
And that’s totally cool.
Either way, my goal here is to create a discussion. A place where you and I can get together, exchange ideas, and motivate each other to be better every day.
Like I said, we’re gonna drink a lot of coffee together - borderline dangerous amounts - but I’m excited. Because there aren’t too many online communities in which the sole purpose is to inspire and motivate one another.
And that’s exactly what you and I are going to do here.
To your success,
-J

Пікірлер: 336

@thiccletics 6 ай бұрын

1st… imagine going into the rocks comments and telling him he is doing an exercise wrong 😂

@jordansyatt 6 ай бұрын

Right 😂

@ljuarez94 6 ай бұрын

It's incredible that some people feel the need to bring others down instead of just moving on to the next video. Thank you, Jordan. This was great information. Very helpful as always.✌️

@Mario-yu1gt 6 ай бұрын

😂 I can here him starting out his reply with “Listen up Jabroni...”

@lifefeaturingme6221 6 ай бұрын

Great video loved it

@shannonrodriguez8165 6 ай бұрын

Was thinking the same thing! 😂

@loneolsen2684 6 ай бұрын

Thank you. I love how you always make us feel like we can’t do wrong 😊 And imagine telling The Rock that he is doing it wrong 😮😂

@brassbrawls 6 ай бұрын

Different doesn’t mean wrong. Thanks for sharing.

@moniquerueda7320 6 ай бұрын

Love the style of this video. I struggle with these. I do have cranky knees and the towel is going to be so helpful so my foot isn’t in pain. So many good tips. Thank you.

@crystalelizabeth654 6 ай бұрын

love a few things with this video: 1) busting the myth of the variations of stances being “wrong/bad” - they’re just variations with different focuses! 2) BOSU variation being a joke lol 3) the elevated front foot variation only being helpful for the shorter stance variation really detailed explanations- loved the video! 👏🏼👏🏼👏🏼

@juliebyrne7726 6 ай бұрын

You got me! I literally thought “oh shit, he’s bringing out the bosu ball. I will have to stop following him.” Right before you finished the joke. Well played! 👏👏👏

@DenyseHastwell-jk5bz 6 ай бұрын

You explain things so much better than any trainer I’ve watched or worked with. Thank you.

@smoraes294 6 ай бұрын

Always loved Bulgarian split squats but hated the pain and cramping in my foot on the bench. Who knew a towel could change so much! Thanks Jordan!

@carrierahman3235 6 ай бұрын

I’ve always struggled with this particular move. This break down helps a ton. Thanks!

@mikaelapfitness6572 6 ай бұрын

The muscles he has are ridiculous. Love how you break down each exercise!

@janagrunblatt6163 6 ай бұрын

i liked how u broke down the different variations

@HuvieJoe 6 ай бұрын

I love the version with a pause at the bottom!! Great format short& ressourceful

@1998saam 6 ай бұрын

I find myself cruising social media, seeing things that are too good to be true and so often saying “Jordan would say this is f-ing bulls-t.” Always find my way back to your videos and IG for inspiration. Love the format if the video!

@victoriaeidenmuller279 6 ай бұрын

Love the new shorter format, easier for me to fit into my day and get some quick tips!

@tebenson 6 ай бұрын

Love the shorter variation! Super helpful!

@catherineryan5788 6 ай бұрын

Oh my goodness, those burn variations! Phew!

@CStevenson67 6 ай бұрын

Seeing all the variations, the breakdown of the differences, and the extra tips (like the towel, using the bench, squat rack, etc) was very helpful to me.

@Charlotte_TheBest 6 ай бұрын

Knowing the benefits of each variation is brilliant. Thank you x

@nurinatonkin4640 6 ай бұрын

I love the Bulgarian SS! Thank you for demonstrating the different variations.

@72hogdog 6 ай бұрын

I use a stance somewhere in between, it works for me. I also do my splits with a weight plate or dumbbell in my hand on the working side. I have trouble with keeping my balance on splits, so I do them next to a steel beam column, just resting my palm against the beam to keep my balance. I don’t hold on or push against it. I used to hate split squats, but after doing them as part of my lower body split for the last 5+ years I appreciate the benefits. They are still exhausting, but also satisfying. Thanks Jordan!

@elanamj 6 ай бұрын

I love the rock so much. But tbh I'm more obsessed with your content. Love the conversation about this!

@meganporter3766 6 ай бұрын

Great breakdown! The wider stance will for sure help my knees.

@melissalison451 6 ай бұрын

Thank you for explaining. It is nice to have someone breakdown moves like this in easy digestible detail.

@lindaangie5 6 ай бұрын

The towel I believe is going to be a game changer and I can’t wait to try it 👏🏼👏🏼

@alexandrafast9905 6 ай бұрын

The BOSU....so good. LOL. Loved this, thank you!

@87tamck 6 ай бұрын

Great breakdown of the form and different variatons! Got me there for a split second when you brought out the bosu ball :D

@tiffanyoscarson7036 6 ай бұрын

This was so helpful for me to know which technique would be good since I have knee pain.

@saraht1700 6 ай бұрын

Really enjoyed this breakdown - the towel roller hack was excellent!

@ashleyarthur2426 6 ай бұрын

I did these with the longer stride yesterday and OMG! WOW. Definitely hitting the hammies and glutes differently!

@AnaClaudia-zr7zk 6 ай бұрын

Best explanation of this exercise (and all its possibilities) I’ve ever seen! Thank you!

@user-ep7dh6cy1d 6 ай бұрын

Thank you for this!! I’ve struggled with these so much that I just avoid them at all cost. Looking forward to trying them again!

@rlcarr09 6 ай бұрын

Like the style and really enjoyed the breakdown. One thing I didn’t get until the end was that a wide stance meant the front leg was further forward. I assumed it meant the legs were further apart. You ended up showing it when discussing an elevated split stance and it finally clicked!

@coachholly21 6 ай бұрын

Nice breakdown! I'd also add that torso positioning (stacked vs forward lean) also changes the emphasis on the muscles used

@elizabethpeters3740 6 ай бұрын

I loved the explanation of the two different ones, easy to understand and makes sense. Thank you 🙌🏼

@blueeyes4008 6 ай бұрын

Haha, the bosu ball comment 🤣 cracking me up! Great video as usual J 👍🏼

@brentdurran5187 6 ай бұрын

I was in total shock that you were going to use the bosu and I’m so glad to see you throw it 😃👍

@jessicaewing7708 6 ай бұрын

Love the squat rack tip. I never thought of that.

@juliedavis9915 6 ай бұрын

I’m continually working on improving my BSS form. This video was very helpful!

@user-lj7ln9dc8u 6 ай бұрын

With a body like that, obviously he’s doing something right! I’ve always done BSS on a bench, and it looks like the roller is even more difficult because there’s less stability, so hats off to The Rock! I can only think the people criticizing have never done this exercise?

@loriharris8224 6 ай бұрын

OMG I’ve always had trouble with BSS. The towel trick is going to help me so much!! Thank you, I just may become a lover of BSS 😂

@Joaniey3 6 ай бұрын

You have me actually excited for my leg day, tomorrow! 😃👍

@yetiBeard_ZA 6 ай бұрын

Super simple, love the new format. Super helpful and clear!

@debbiekoopman4032 6 ай бұрын

You scared me for a second with the bosu ball! Everything I knew about you changed for a split second!!

@wenqin865 6 ай бұрын

Same! 😂😂😂

@mikaelamorgan1028 6 ай бұрын

I enjoyed this video format. I especially enjoy the explanations of how to use the same movement to target different goals.

@sherahlabonte2868 6 ай бұрын

I’ll be doing the more wide stance in my leg day today 🙌🏻 thank you!

@roxy112389 6 ай бұрын

I like the new style of video formatting. Short & sweet but to the point. Thanks for the tips and variations. I'll definitely have to be mindful of keeping my heel on the ground the entire time and not putting too much weight on back foot.

@5270tarew 6 ай бұрын

So helpful to see all these options in one place!

@lovelymaryw 6 ай бұрын

Love this type of video! I find it so helpful to have a more detailed explanation of the exercise and the different possible variations. Nice touch with that bosu ball variation 😂

@RachaelS2018 6 ай бұрын

I love this so much! I have "cranky knees" for sure and have had a TKR at 48. PS: To all the naysayers saying the Rock is not using the correct form.... look at the man..... he obviously knows what he is doing!

@susanjantz9580 6 ай бұрын

Helpful, especially for me with my cranky knees. Thank you!

@sherristacey407 6 ай бұрын

Thank you Jordan for another great video. The BSS is definitely an exercise that people love or hate and or can easily go wrong. Great job breaking it down step by step perfectly and how to do it safe!!!😁👌

@katiemickelson2831 6 ай бұрын

I like the new video format. I appreciate the breakdown and variations for setting them up.

@user-oq1bs9fn4n 6 ай бұрын

Really enjoy your breakdown of all the variations.

@texasstar1018 6 ай бұрын

My coach just programmed these for me, and I’m eager to try some of your variations. Thanks!

@JourneyToFitWithDebbie 6 ай бұрын

I’m late to finding this video, but it was incredibly helpful. I appreciate how you explain and break down the exercise. I’m 100% trying mine with the barbell for a foot rest next time!

@leilanibrown7437 6 ай бұрын

This was very helpful. I totally understood this the first time (often need to rewatch videos). Muchly appreciated.

@jdouglas521 6 ай бұрын

Thanks, Jordan! I'm pumped for leg day!

@dempst16 6 ай бұрын

I'm looking for more things I can try for the lower body in the gym since I started weight training in June 2023. This video was helpful; especially the variations. I think I will try the constant variation once I get the hang of doing the lift itself. Thank you for the video and continuous information you always provide.

@jbaxterful 6 ай бұрын

Thanks for breaking it down. Makes me want to try it and do it properly.

@kimgottschalk4882 6 ай бұрын

Thanks Jordan, been really looking for a good lower body workout, this is perfect.

@desireehutcheon2142 6 ай бұрын

Love hate relationship with these. Always feel like I struggle with the glute activation! Great vid!

@ritahinojosa9805 6 ай бұрын

❤ Thank you for the full tutorial with complete explanation on the different variations of the exercise. . …you are amazing Jordan thank you

@jilldonahuelaverty1286 6 ай бұрын

This is very helpful. Love the clear explanation on the variations and I will definitely be using the towel from now on!

@ironiris5292 6 ай бұрын

Nice. BSS is part of my program now. Thanka for this

@kacicheeseman6862 5 ай бұрын

This was a phenomenal rundown! Thank you Jordan!

@angieaccettura1146 6 ай бұрын

Found this video very helpful. Liked the practical info on how to do the split squat.

@msadams224 6 ай бұрын

Great tips! Unpopular opinion...i LOVE the Bulgarian Split Squat! It's hard no matter how you do it (wide/narrow, weight/no weight, dumbbells/kettlebell, etc.) Plus it doesn't really require much for equipment. Total let killer! Thanks for the great content, Jordan.

@bexpo1710 6 ай бұрын

Gandhi really knew what he was talking about!

@Monty1964 6 ай бұрын

I love this style of video because it cuts to the chase. Hate to admit but I often zoom through the first 30 secs of chit chat on other videos. Cos while I love you both, time is of the essence!

@suzannecormier7373 6 ай бұрын

Never thought of using a squat rack for Bulgarian split squats! Thanks for the info.

@brendalydaphnegonzalez8582 6 ай бұрын

Very helpful video. Thankyou Jordan. I loved seeing all the variations and you showing the movements and the explanation.

@mrdfk9410 6 ай бұрын

Just in time for my next training block next week. Cheers Jordan!

@bonniemills2082 6 ай бұрын

Thanks - I’ll use these tips to check my form and modify for goals.

@amace04 6 ай бұрын

Thanks for the breakdown! Towel is a neat little tool for this one.

@christyleewatson9280 6 ай бұрын

I appreciate this because I have osteoarthritis in my knees and can’t ever do squats or lunges.

@dfikes 6 ай бұрын

Love your breakdown man. I struggle hard with these!

@christinaortega1035 6 ай бұрын

I have a love hate relationship with Bulgarian Squats. You had me.... I froze for a second because you always say the bosu ball sucks. lol you got me. I never though of using a bar. I am short and struggle with using benches and boxes. Thank you.

@laurentowle5631 6 ай бұрын

Love the tips with using towel and the rack! TY!

@patricianeiman3554 6 ай бұрын

Love this! Have a love hate relationship with that exercise...mostly hate lol! Been told several times by well intentioned people my form on this sucked, but now at least I understand & have vindication....my knees do not tolerate narrow stance well! So thank you Jordan, I think....now I can add them back in armed with the reason I don't use a more narrow stance. THANK YOU from bottom of my heart for you content & always keeping it feal...2024 will be a trip down the rabbit hole listening to back episodes of your podcast!

@jessem6499 6 ай бұрын

😂😂😂 you almost got me with the bosu ball. I was like "no way Jordan is actually going to suggest this"

@Meghanclaire20 6 ай бұрын

Super helpful and informative. Definitely going to add some of these variations into my workouts. I, like many others in the comments, am a fan of this new layout

@dorothylowry8696 6 ай бұрын

Great explanation of the movement and variations. Saving for future reference. I'd love to see more videos like this one!

@jessicahballard 6 ай бұрын

Super helpful Jordan. Especially the towel trick because my back foot always cramps. Hopefully this will help me hate the Bulgarian split squats a little bit less 😅

@user-uu8se4cp2r 6 ай бұрын

I cannot wait to try one of the variations at home tonight! Also, loved the Gandhi quote on the background 😂😂

@minervasamayoajuarez 6 ай бұрын

Love how you are so real.

@SuperAce102 6 ай бұрын

Those are some great variations! I’m looking forward to adding them into my program.

@michelebartley1 6 ай бұрын

Very educational! Love seeing the breakdown of variations to teach us newbies!

@jewelfletcher4652 6 ай бұрын

Love the new video format. Thanks for explaining the different techniques and for the tips.

@user-bx1jm4od7y 6 ай бұрын

Love the form focused details which were very helpful. Love to hate this very effective exercise!

@laurenstewart3142 6 ай бұрын

Watched this while I was flossing (watching you reminded me haha). I have a love/hate relationship with bulgarian split squats and loved the breakdown of techniques and variations in the video!

@JessicaRichardson-uc8we 6 ай бұрын

So much helpful info to help me integrate these into my training. Going to try that wide stance as my quads usually steal all my gains. Thank you!

@trudycooper5031 6 ай бұрын

Love the format and love the descriptions! I have a love/hate relationship with constant tension bulgarians!

@user-ww8mm6nu6k 6 ай бұрын

Thanks for the explanation - very helpful as I have found a wider stance works better for me

@AlleyRDH 6 ай бұрын

New here! Been following you for a while in IG. I just started including more BSS into my gym routine so this was SUPER helpful!

@marriedtothemuffinman 6 ай бұрын

Love the new video format! Very helpful breakdown today - looking forward to adding some of those BSS variations into my programming. Would love to hear your advice on limited equipment/bodyweight training if you're ever inclined to talk about that in future videos.

@suzannebeyba5970 6 ай бұрын

Love the squat rack variation!

@user-rm4os2be8z 6 ай бұрын

Great breakdown of different variations. I always have a wider stance for balance and since I don't have medial menisci in either knees, it feels better to have a wider stance :) I find it hilarious that people are so confident in their fitness knowledge that they feel they need to tell the Rock that he's doing something wrong! Dude looks like he knows how to work out...lol