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Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Take care to keep your core locked so a straight line forms between your head, glutes and heels.

Set up with your weight supported on your toes and hands beneath your shoulders, body straight.

MH Tip: You might want to keep them crossed at the ankles to remove temptation… Aim for 12 reps to begin with and if you can’t manage that three times, drop it by two reps every set. Do not swing your legs – that’s cheating.

Hold if you can then slowly extend the arms to lower yourself back to the ground.

Engage your lats as you squeeze your chin up and over the bar.

Grab an overhead bar with your hands slightly wider than your shoulders, palms forward.

Complete this once or twice a week for a workout that utilises muscle-building classics but won't pack on too much mobility-hampering size. To help you get in crime-fighting shape, here’s a short but brutal workout based on Pattinson’s Bat-work.

Then, the workout properly began, before ending with a cooldown and a stretch. The pair would begin with warm-ups of running or jumping jacks, followed by intense repetitions of up to 12 different Jiu-Jitsu drills in order to learn the basics of the sport. Machado’s training sessions were brutal an hour to an hour-and-a-half three or four times a week. Robert Pattinson on His Batman Training and Diet.“I think he wanted to get some insight into how martial arts athletes think, and how they do it,” he says.īecause the dark, crime-ridden nights of Gotham wait for no one, Machado and Pattinson got to work… With The Batman on the horizon, Machado believes some martial arts training was the perfect way for Pattinson to get into a fighting headspace. “I think this encouraged Rob to just try out Jiu-Jitsu,” says Machado. Kinnaman had told Pattinson how Jiu-Jitsu had helped him become limber and more focused. I set it up and Rob came to my studio in Beverley Hills.” “He called me one day and told me he had a friend who wants to train with me.

Machado’s route to Batman came about circuitously through another DC cinematic universe alum, The Suicide Squad’s Joel Kinnaman, whom Machado had previously trained. This is the story of how he helped Pattinson unlock his potential.

He even counts Chuck Norris as a good friend. Half a century later, he has trained, by his count, over 400 different actors including Keanu Reeves and Chadwick Boseman. He began his own training at the age of five-years-old. An L.A.-based Brazilian martial arts mastermind, Machado is an 8th-degree red and white belt in Jiu-Jitsu and a former Pan American Champion. He’s already shared his thoughts with us about his Batman training, but what about the prep work? How does the guy from Good Time and Tenet get his body ready to transform into Batman? The Batman? Vengeance itself? In it, Pattinson is intense, brooding and yes, hench. The Batman has been a resounding success, bringing in a new era of Dark Knight storytelling and cashing in megabucks at the box office. And, while Robert Pattinson has gradually built a reputation as one of this generation’s most exciting and unpredictable actors, he’s never been known for his physique. A certain degree of physicality comes with the role. Because Batman isn’t just the cape and cowl. Be honest, did you really expect Robert Pattinson to successfully embody the physicality of Batman? The same Batman who went up against Tom Hardy’s Bane and held his own? The Caped Crusader who also locked horns with Superman.