These Are The Three Best Workout Moves To Injury-Proof Your Body, According To A Stuntman

Plus, what stuntmen use to fuel their workout, pack in protein and injury-proof their bodies, before and after their workouts.


Kelleigh Korevaar |

Reon van der Watt is on of the world’s top stuntmen. He throws himself off buildings and lights himself on fire for living. So naturally, he’s gotten pretty good at injury-proofing his body.

“Over time, your body reacts differently to falling, jumping and moving – in a positive way.” Try Van der Watt’s three moves for staying stunt-ready:

Dumbbell Decline Bench Press

Do It: Start in the lunge position with your front foot on a bench, keeping your leg extended and holding a dumbbell in each hand for weight. Slowly lunge forward so you feel a stretch in your quads, and hold for one count. Return to your start position. That’s 1 rep.

Related: You Need To Do This Exercise If You Bench Press A Lot

Why? “This strengthens the leg muscles and ankles, allowing them to absorb the downward energy of doing those two-storey jumps to the ground.”

Dumbbell Lat Pullover

Do It: Lie face-up on a bench, knees bent, feet flat on the floor, holding dumbbells over your chest with arms straight. Lower the weights behind your head until your arms are parallel to the floor. Keeping your arms straight, pull your arms to your start position. That’s 1 rep.

Why? “Having strong back muscles is crucial for avoiding injury. They soften the impact when hitting the surface, and protect your spine.”

Lat Pulldown

Do It: Sitting at a lat pulldown machine, grab the bar with your hands just beyond shoulder-width apart. Pull your shoulder blades down and back, bringing the bar to your chest. Pause for one count, then slowly return to your start position. That’s 1 rep.

Related: The 4-Move Workout That Chisels Your Abs and Strengthens Your Lats

Why? “It’s a skill to fall, make it look hard, do seven more takes – and not get injured (Ed’s note: especially in your shoulder joint – hence this move). The secret is to never stop moving.”

The Pre- And Post-Workout Protein Punch

Van der Watt eats raw and organic – but that doesn’t mean his muscle fuel doesn’t pack protein.

Pre-Workout Powerhouse

Try This! A shot of espresso and a scoop of sugar-and-salt-free peanut butter. “It’s power!”

Post-Workout Powerhouse

Try This! A scoop of raw and organic protein powder blended with a frozen banana.

Related: 10 Things Every Guy Should Know About Protein Powder

Reon’s Choice?

Chocolate pea protein powder from Phyto Pro. It’s gluten, dairy, soya, sugar and GMO-free.

Related: How This South African Went From Engineering Student To World-Famous Stuntman

READ MORE ON: avoid injury dumbbell injury prevention muscle fuel protein stuntmen workout total-body workout workouts

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