Henry Cavill Explains His ‘Witcher’ Arm and Leg Workout | Train Like a Celebrity | Men’s Health

(upbeat rock music) – Hi everyone, I’m Henry Cavill and I play Geralt of Rivia in The Witcher. I’m here today to talk
about some of my training and how it has differed over the years, especially from movies
like Immortals and Superman up until now in The Witcher. I am going to show you some of
my movements with my trainer that apply to my weights regime. Every morning, I started
with fasted cardio and then I did a weight training regime which happened whenever I could fit the workout in with my schedule. And I am going to show you
some of those movements now. (upbeat pop music) – This is my trainer Dave Rienzi and he has guided me through,
a couple years now, of various programs. And for The Witcher in particular we had to focus on things
which would support the level of stunt work that I was doing. – Absolutely, and really with
all the stunt work he’s doing the key foundation movement
we’re going to incorporate is the Romanian deadlift to strengthen the posterior chain. He’s doing a four second
negative with this and then a two second pause at the bottom and then coming back up
and contracting the glutes. And the whole key here is just maximizing time under tension so he’s able to fatigue the muscles more but not overstress his nervous system and his adrenals. – Yeah, which helps
because the days are long and it’s important for me as an actor to go through all of this,
whether it be in the morning or the evening and still have the ability to come to set and perform as an actor to the highest level. To have the endurance to do all the stunts without getting injured and to have the neurological capacity to be a great partner to my show owner. – [Dave] He’s doing a four
second negative with this and then a two second pause at the bottom and then coming back up
and contracting the glutes. What we do with this technique here is I have him utilize a hip
circle above his knees. So basically with incorporating that, he’s activating his glute medius and really keeping the glutes activated and fired the whole time. (light techno music) – [Dave] So the next
exercise we utilize in here is the hyperextension. We’re actually doing this
on a glute ham machine which is going to be more challenging than a traditional hyperextension machine. And what we are focusing
on here is isolation, really contracting the glutes at the top, holding each repetition for two seconds. You’re really continuing the conversation of making sure the posterior chain is as strong as possible. – When it comes to the posterior chain and the kind of stunts I have to do, especially when it’s
pirouettes with swords, anything which is based
upon one leg movement where a knee can have a bad injury if you don’t have that
good mediales engaged or the posterior chain,
this stuff is what saves me. (upbeat rock music) – [Dave] And the focus here is again on isolating the posterior
chain, really activating the glutes and the lower back. He’s preforming the repetitions by pausing at the top for two seconds and really squeezing and engaging those glutes. And then his hands are behind his head which actually makes the movement a little bit more challenging,
engaging a little bit more of the erectors as well. (bright rock music) – Another key to Henry’s training here is really focusing on core strengths. So this movement we are doing here is on oblique static hold. And what he’s doing here,
he is extending his arms, he is holding in his core tight and basically what this
is allowing us to do is activate the transverse abdominals and the obliques at the same time. He’s also keeping his glutes engaged. By extending his arms out and then inward, he is making the movement
even more challenging. So typically what we’ll do is, he’ll hold it out here
for about 30 seconds and then he’ll go into extensions. – And with this especially,
this helps with, one, endurance when I
have to do a fight scene over and over and over again with sword, if I’m using a real sword,
real weighted sword. It’s very heavy and
requires lots of endurance to do the moves safely
and perfectly each time. And also allows for
nice explosive movement which is, which is very
typical for The Witcher. (intense rock music) (upbeat rock music) – For this role, Henry needed
to do a lot of sword fighting. So with the sword fighting,
the key for the training was to really focus on the shoulders, making sure the shoulders were strong and then also that muscular endurance is there for the shoulders. This movement here is a variation of side laterals and front raises. So each repetition is
actually three repetitions. He’s starting out in the
traditional side lateral for the first rep and
then he’s coming a little further forward for the next one and then doing a traditional
front raise for the next one. So this allows us to
target the medial deltoid and the anterior deltoid in one movement. – As Dave said, this really helps with the sword fighting aspect. Swords are typically very very heavy and when you’re using them all day long over and over and over again everyday it really does help to
have the muscular endurance in the shoulders and the strength to be able to move in explosive movements. And also control because
when you’re film fighting, you are not going
through for kill strikes. You’re pulling the blow at the last second but you have to keep that speed up, between the striking moment
and the stopping moment to make it look realistic. And so the extra strength and endurance in the shoulders really helps with that. – [Dave] He’s starting out in
the traditional side lateral for the first rep, then he’s coming a little further forward for the next one and then doing a traditional
front raise for the next one. (upbeat rock music) – So this exercise we are preforming here is going to be a dumbbell curl alternating from a static hold. – Yeah for the sword work in particular, again it’s, what this really
helps with is my forearms. That constant time under pressure, when you’re holding a sword,
the first few takes are fine but when you’re into take 16 of the day and you’re doing very complex
movements with your wrists, your, your forearm does start to die and then you’ll end up throwing swords across the room rather
than making a swing. And so it does make a
big difference to have that muscular endurance
in the forearm especially. With horse riding also,
this can make a difference because if you have a
particularly powerful horse, whether it be a stallion or anything else, which is really really going for it, to have that necessary
heave back on the bit, it does help, it does help
to have extra strength there. – [Dave] What’s unique about this exercise is it allows us to keep
the biceps under tension for a longer period of time. It allows us to get more
activation out of the formarms and then also continue working
on that muscular endurance that is so important for his role. (light rock music) – Right everyone, well that’s it and what we’ve shown you today has been a selection of moves that is
not a workout in particular but those are moves which
we put into workouts depending on which muscle
group, or muscle groups, we are working for that particular day. The most important thing to
remember is that you are you. Everyone has a different genetic makeup, everyone is at a different
stage of fitness or training or even has a different
amount of calories going in. So you do you and just
make sure each workout is the hardest that you can do it. Don’t look at the person next to you, just work out whether you worked as hard as you could for that workout. (upbeat drum music)

Joseph Wolf


  1. 3:48 "very heavy"…… Now I'm concerned they've seriously fucked up with the props lol

  2. this video popped up as a recommend on my PC, after I spent the evening watching the witcher on my ps4…. spooky!

  3. Really enjoyed this. Popped up in my recommended because of Witcher. A welcome change of pace. Good video. Why don't you guys do this as a Netflix series just like this? You get the stars, their trainer, their workout routine, but also go into eating/fasting, nutritional information (what, how much, and why), and some commentary/chit-chat for a complete experience with the star to round out the 20-22min episode requirement. Then watchers could pick and choose which star to watch depending on the body they'd like; whether it be a bear-fighter type, a monster-type (an episode with The Mountain from Game of Thrones or The Rock), the athletic type (like you've already done with Tom Ellis from Lucifer), or a Cavill-like body. I think it's worth thinking about. Expand your medium. Plus Netflix will sign up anything these days so it's a very realistic goal (a Rick and Morty quote there for you, but it's not untrue) And you'd have a bigger budget behind it (not that I'm saying these videos are low-quality in any way). Again, good video. Will stay tuned for more. Also, typical Cavill being humble af

  4. I didnt realize it till watching the Witcher but damn Henry is deceptively quick for his size

  5. I know this is about The Witcher but I can not see anybody apart from Henry be superman the same as Hugh Jackman is Wolverine

  6. Henry Cavill thank u for the huge performance as Geralt of Rivia !!! I just feel bad about direction, the show was bad for me, because of that "pop thing" I miss by a lot of polish culture.

  7. If it's not broken don't fix it, do like me, an all bacon diet no need for training. For more challenge: bacon pizza.

  8. I wonder what swords they use… Real combat swords are surprisingly light weight. even the "bulkier" broadswords are not heavier than 2 kg. even the Zweihander comes barely to 4 kg. or for all those british and Americans: 2 to 3 pounds for average swords, and 4.5 pounds max for the really big ones.

  9. I'm 55 yrs old and 3 yrs ago I did a muscle building experiment. No trainer,no supplements,no gym, no special diets!
    Couple of 45lb dumbells, lots of chicken and eggs!!
    Gained muscle so fast I was accused of taking steroids!
    It worked for me, don't know if it's for everyone though.

  10. guys and girls come on a personal trainer and a good diet anyone can do this………

  11. Great video. I appreciate all of it. Mr. Cavill, you are the Superman. I'm one of your many fans.

  12. In some pics he looks completely non natty, but in this video looks natty as hell. Wtf.

  13. Basically he picks things up and puts them back down. He also doesn't carry them anywhere.

  14. Great physique but too bulky imo. Geralt relied on speed instead of strength. Henry should loose some weight, get more riped…

  15. Wow seriously WOW! He’s super hot and he seems so kind 😊💗

    Dear Henry, your 36 years old unmarried and without kids, well I’m not married either and I don’t want kids so you know call me. 😆😘

  16. Its kinda funny this buff as hell guy is actually just a complete nerd that play video games in pjs eating cereal

  17. I love him but why do his arms look so short? Is it just the muscles or is he like t rex mcconaughey?

  18. Anyone can get in shape if they have the discipline and desire.
    Cavil sucked as Superman BTW. I'm glad he's been replaced.

  19. Feeling inspired AF after watching this!
    Ordering a pizza with extra cheese 11 minutes later.

  20. Henry Cavill is the epitome of being a man: handsome, gentle, buff, passionate, and cool with others. I aspire to be like him.

  21. Cavill with his Kryptonian genetics should come back as Superman. He looks better than what he did in man of Steel.

  22. Lads, he wants you to make it. That's why he's here showing you the routine. Henry think you can do it, so in 2020, do it.

  23. love the amazing amount of physical skill used by Cavill for his portrayal of The Witcher 🙂 God bless you for bringing some of my favourite characters to life time and time again. Love, love, love Cavill ever since The Tudors. Intelligent, polite and a core of steel! Just hope all this hasn't resorted in hours and hours of physio. The training looks long and repetative. But the results are truly stunning work.

  24. What a genuinely awesome human 🙏 💪.

    P. S Mr Cavill you were born to play Geralt of Rivia 👌.

  25. Im going to watch the superman movie he did never seen it lol loved him on The Witcher 😍

  26. Dude is in great shape. I'ma have to try some of these workouts myself. Although I gotta say I'm ready for season 2. Come on Henry

  27. Henry was the only casting they got right. The producer is an asshole more concerned with pushing her diversity agenda and personal politics than honoring the source material.

  28. Dios mío de mi vida !!!! Lo quiero como regalo de Navidad 😍. No se puede ser más guapo y perfecto. Joder está guapo hasta sudado❤️😍😂😂😂

  29. Henry is such a legend. Great video, I think I picked up a few things. Wish they had done one of these for Affleck's workout during BvS.

  30. yall fake as f*ck,only like him because he is doing the witcher! ive been watching him since hes been in the tudors.

  31. I’m 21 and if I can look like this someday… that would be a dream come true. Time to step up my training I think

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