Liam Hemsworth has been working out like hell this year as a way of centering himself in the aftermath of some upheaval in his personal life. "I'd say exercise and fitness is a big thing for me to just feel balanced and levelheaded," he told Men's Health in his cover story earlier this year.
In his most recent Instagram post, Hemsworth shared a glimpse at his intense workout with athlete Ross Edgley, which included the muscle-building, fat-burning sled pull. It's an exercise favored by NFL stars Alvin Kamara and James Harrison as part of their offseason training, as it engages the upper back, arms, core, glutes, and hamstrings.
Hemsworth has been doing them since encountering them during the grueling training schedule for his action series Most Dangerous Game: "We do high-intensity stuff, a mix of calisthenics, sled pulls, sled pushes, and lots and lots of free weights," he said.
A post shared by Liam Hemsworth (@liamhemsworth) on Oct 13, 2020 at 1:37am PDT
"Rope sled pulls are a great way to build both grip and back strength," says Men's Health fitness director Ebenezer Samuel C.S.C.S. However, there are a few things you should know before trying this exercise yourself. First of all, technique is everything.
"The thing people need to avoid is letting their lower back round when they do this," says Samuel. "It's easy to fall into that trap, because you're working through a motion that incorporates multiple muscles, but it feels more 'real-world' than, say, a dumbbell or barbell row. But it's critical to continually brace your core when you do this move."
"One of the best things about the sled pull is that you'll create some natural rotation as you pull through your thoracic spine (and mid-back)," he continues. "Let this happen. Just keep your core tight as you work through."
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