Ben Affleck’s Batman Workout Explained By His Trainer | Train Like A Celebrity | Men’s Health


(upbeat music)
– Hi, I’m Magnus Lygoback
the founder of the Magnus Method
and I’m gonna show you guys
the workout I did with Ben
Affleck for Justice League.
Our goal’s to build Ben as Batman
or to build leg string stability
you know, Batman’s carrying
around this heavy suit
all day on set so, we needed
Ben to have the support
he needed, to carry that suit.
At the same time, build
some size, he’s a big dude
and obviously, there’s
inanimate of martial arts
in the movie, that we
also wanted to capture.
Okay, let’s get started.
So we’re gonna start with the Front Squat
what I love about the Front
Squat, it makes your core fire
before your leg does, and it–
you have minimum load on the spine.
So Hunter’s making sure
to retract his shoulders
elbows up, and then just
sitting down, making sure
that his heels are planted.
Some resistance on the way down,
and explosive on the way up.
Our next exercise is the
Deadlift, what I love about
the Deadlift is that, it will
work your posterior chain
and give you boost of both
testosterone and IGF-1
which we need so badly.
So Hunter’s gonna show you
here, your shoulder width
bar close to the chin,
lats on, leaning forward
squatting down, and then he’s…
Pushing up, standing up,
making sure to lock the hip
and lower back.
Okay, our next exercise are Drop Sits
and this is an old Kung Fu exercise
that will build endurance
and strength in the legs
and there’s a nice lower
progression you can do here as well
you know, Batman is a martial artist.
It will support for us
to look towards the martial arts world
and take a few of those exercises
and integrate them into our plan.
That’s the progression right
there, so you squat down
and you reach for the wall, or the object
you’re standing against.
So our next exercise is to Squat To a Kick
it’s a great move to work the legs
and also obliques, hip
flexors, and balance.
So Hunter’s gonna drop down to a squat
he’s gonna come up and rotate, and
do a beautiful sidekick and then drop down
into a squat again.
That’s also working your
fast-twitch muscle fibers
if you do it explosive enough so
you wanna go as explosive as possible.
So our last exercise today
is the Lateral Hollow Rock
so Hunter’s gonna come up with his legs
and his upper body’s gonna
firmly press his lower back
down in the ground, and
then he’s gonna roll over
to a 45 degree angle, and lift his leg up.
This works your entire core,
you’re not really bending
the spine, you’re just targeting
different areas of the core
depending on where you
are in the movement.
So you guys just witnessed a typical day
from the Batman program
that I did with Ben Affleck
on Justice League,
obviously there’s more days
in the program but, this is
something you guys could do
twice a week, and it’s
really gonna help you
with flexibility, and leg strength.
(upbeat music)

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