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Dwayne ‘The Rock’ Johnson is no stranger to sharing workout tips with his fans. While most celebrity workouts are either shrouded in mystery, or only shared by trainers after dramatic transformations for movie roles, Johnson regularly posts words of advice, encouragement or entire workouts with the 345 million of us who follow him on Instagram.

Concluding a particularly intense leg workout last week, Johnson took to the social media platform to the share the vicious dumbbell move he was using to bookend each round of his 5 move lower-body circuit, furnishing us not just with a video, but a series of pointers on how to get the most out of the movement. The People’s’ Champ indeed.

The ‘dumbbell sumo squat’ requires only one (heavy) dumbbell to execute, but hits nearly every muscle south of your hips, setting fire to your quads, hamstrings and glutes, while also challenging your grip and strengthening the postural muscles of your upper back.

To perform them ‘Rock Style’ and get the most bang for your buck, follow these cues from the ‘Black Adam’ leading man himself:

-Use a 3 second negative (the lowering portion of the rep)

-Don’t let the dumbbell touch the floor

-For added grip strength hold the dumbbell with just your finger tips

MH recommends throwing these in for high rep sets at the end of your leg workout— simply grab the heaviest bell you can grip and keep going until you hit 100 reps.

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Dumbell Sumo Deadlift

leg, human leg, shoulder, elbow, wrist, standing, joint, chest, knee, jaw,

Stand tall with a wide ‘sumo’ stance, gripping your dumbbell at waist height either with your fingertips at the top of the bell, by the handle (with both hands) or gripping both ‘heads’ of the bell. Let your arms hang free (A). Push your hips back, bend at the knees and slowly lower the dumbbell to the floor. Stand back up explosively (B), keeping your chest upright throughout.