Hamstrings

Skib · 06-30-2009, 07:03 PM

As of right now to target my hamstrings I regularly perform conventional and romanian deadlifts, weighted hyperextensions, squats and single leg press... what else should I be doing?

*edit the title should read HIPS AND Hamstrings

rahaas · 06-30-2009, 09:13 PM

Try Sumo deads

m11 · 06-30-2009, 10:15 PM

Glute ham raises and good mornings are excellent exercises as well.

gtbmed · 06-30-2009, 10:22 PM

Keep doing what you're doing. The others in this thread have made good recommendations. I don't really feel my hamstrings working when I do hypers, which is one reason I chose to add glute-ham raises to my program. These are very difficult IMO and target the hamstrings very well. Deads and squats from a wide stance will also hit the hamstrings.

Skib · 07-01-2009, 07:49 AM

Awesome, I will start trying sumo deads/deads with a wide stance, I've already started experimenting with wide stance and narrow stance squats and can certainly feel the difference... good mornings are also something I've been looking to work into my training so maybe I'll start working on those... unfortunately we don't have a GHR station at my gym... and I agree, they are quite challenging... my friend has a GHR station at his house and the last time I tried it I don't even think I could do one :P

I just don't feel like the stuff I'm doing is hitting my hammies as hard as I'd like them to... I also agree that hyperextensions seem to target the lower back and glutes more so than the hamstrings...

Thanks for your input, any more is welcome of course!

nkira · 07-01-2009, 08:21 AM

Straight Leg Dead Lifts are good too...

Barbell Straight Leg Deadlift

gtbmed · 07-01-2009, 08:28 AM

Read this: Got Built? » Glute Ham Raises

My gym doesn't have a GHR station either, so I use this method to do them. It's not perfect, but it's definitely good enough.

nkira · 07-01-2009, 08:40 AM

OOoooooh, Those are wicked!!

gtbmed · 07-01-2009, 07:08 PM

Have you tried box squats? They're good at developing strength in the posterior chain as well.

Tank316 · 07-01-2009, 08:42 PM

Quote:

Originally Posted by gtbmed

Have you tried box squats? They're good at developing strength in the posterior chain as well.

If done correctly YES.... A touch and go ..not good

**Built** · 07-01-2009, 08:43 PM

I'm looking forward to hearing back on how the BOSU GHRs work out for you... <smirk>

Tank316 · 07-01-2009, 08:49 PM

Quote:

Originally Posted by Built

I'm looking forward to hearing back on how the BOSU GHRs work out for you... <smirk>

That movement is KILLER

**Built** · 07-01-2009, 08:54 PM

I swear I feel like my hamstrings are ripping off the bone when I do them.

So awesome.

Tank316 · 07-01-2009, 08:57 PM

Quote:

Originally Posted by Built

I swear I feel like my hamstrings are ripping off the bone when I do them.

So awesome.

I have clients who want more speed, this is what I give them..They give RESULTS......I have a kid who went from a 4.9/ 40 yd dash to a 4.4 dash, and he's only a sophomore!!!!!

**Built** · 07-01-2009, 09:01 PM

Nice speed on that kid - what a set of wheels! DAMN!

Skib, an interesting finisher I got from TJ the other day:

YouTube Video

nkira · 07-01-2009, 10:49 PM

Cool! I am gonna try those.

gtbmed · 07-02-2009, 10:04 AM

Quote:

Originally Posted by Tank316

If done correctly YES.... A touch and go ..not good

That goes for any exercise, doesn't it? You always have to do things correctly.

rahaas · 07-02-2009, 12:55 PM

As far as the dumbell/bench hamstring movement, I see allot doing it but have often wondered since it is an isolation movement wouldn't a machine (if available) be just as effective?

**Built** · 07-02-2009, 12:59 PM

Try it.

rahaas · 07-02-2009, 01:13 PM

I'll give it a shot on monday. Another thing I've noticed is the people I see doing them in person use a decline bench. I'm guessing just so the dumbell doesn't have to be propped up on a block like in the video.

Tank316 · 07-02-2009, 07:59 PM

Quote:

Originally Posted by gtbmed

That goes for any exercise, doesn't it? You always have to do things correctly.

Theres a time to ''cheat alittle bit'', you have to use you best judgment.

**Built** · 07-02-2009, 08:13 PM

^ Agreed. Experience tells you which movements you can cheat and which ones you can't.

Off the top of my head...

DON'T CHEAT:

Squats
Deadlifts
Good mornings
Bench press

CHEAT A BIT:

T-bar rows
Pendlay rows
Bicep curls
Oly bar corner presses
Calf raises

How to tell?

There are a few hallmarks I can think of for lifts that "cheat well": full ROM compound movements don't cheat well. Partial ROM movements like chest-supported T-bars, do.

Movements where a little momentum for the concentric sets you up to do a heavy eccentric are good - for example, standing dumbbell curls where you do slow, heavy negatives. And of course Olympic lifts, which by their nature are throws that allow you to lift a weight that is, in fact, too heavy for you to lift.

DIVINITUS · 07-02-2009, 08:52 PM

Quote:

Originally Posted by nkira

Straight Leg Dead Lifts are good too...

Barbell Straight Leg Deadlift

i have a question about these...specifically the form from the video above. I have found a couple of other videos and photos that show the lower back not rounding at all and say your hands shouldn't go past JUST below your knee. Yet, the video above shows the guy lowering the barbell to the top of his feet and rounding his back...what gives? I really want to make sure I'm not screwing my back up doing these the above way.

**Built** · 07-02-2009, 09:08 PM

I personally hate that movement. I never do these.

Stiff-leg-deadlifts (which also have the acronym SLDL and are often confused with "straight" leg deadlifts) on the other hand, done properly, are essentially identical to Romanian deads - an outstanding exercise.

DIVINITUS · 07-02-2009, 10:46 PM

I'm confused...

Barbell Stiff Leg Deadlift

It looks VERY similar to the above only the legs aren't locked straight, but you still get the rounded back. Is this what you're talking about?

nkira · 07-02-2009, 11:15 PM

Barbell Straight Leg Deadlift

When I did the Straight leg version, I got nasty DOMS (hams & lower back).....I don't do them on regular basis, just occassionally.

Built, I though rounding back while lifting is no good for spine, yes?

Quote:

Originally Posted by DIVINITUS

i have a question about these...specifically the form from the video above. I have found a couple of other videos and photos that show the lower back not rounding at all and say your hands shouldn't go past JUST below your knee. Yet, the video above shows the guy lowering the barbell to the top of his feet and rounding his back...what gives? I really want to make sure I'm not screwing my back up doing these the above way.

nkira · 07-02-2009, 11:22 PM

For comparision

EDIT :- well, I posted images directly from ExRx (Exercise Prescription) on the Net & in like 5 mins it got "PAWNED"!! So I deleted it, How the hell do they do it?

**Built** · 07-03-2009, 01:10 AM

Those aren't properly executed stiffs. As I mentioned, properly executed stiff leg deadlifts are virtually identical to Romanian deads.

Romanian Deadlift

YouTube Video

Krista does Stiffs

You can see that stiffs start a little lower down the leg, and the knee is perhaps a hair straighter, but the difference between the two lifts is minimal.

nkira · 07-03-2009, 04:29 AM

So from effectiveness point of view both methods are equally good?....Since the difference between the two lifts is minimal.

gtbmed · 07-03-2009, 09:16 AM

I would do stiff-leg, Romanian, and straight-leg deadlifts all from a hang position as built showed.

06-30-2009, 07:03 PM	#1
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	Hamstrings As of right now to target my hamstrings I regularly perform conventional and romanian deadlifts, weighted hyperextensions, squats and single leg press... what else should I be doing? edit the title should read HIPS AND Hamstrings "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman*

06-30-2009, 09:13 PM	#2
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	Try Sumo deads *No trees were killed in the sending of this message. However a large number of electrons were terribly inconvenienced.*

06-30-2009, 10:15 PM	#3
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Glute ham raises and good mornings are excellent exercises as well. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

06-30-2009, 10:22 PM	#4
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Keep doing what you're doing. The others in this thread have made good recommendations. I don't really feel my hamstrings working when I do hypers, which is one reason I chose to add glute-ham raises to my program. These are very difficult IMO and target the hamstrings very well. Deads and squats from a wide stance will also hit the hamstrings. gtbmed's strength journal

07-01-2009, 07:49 AM	#5
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	Awesome, I will start trying sumo deads/deads with a wide stance, I've already started experimenting with wide stance and narrow stance squats and can certainly feel the difference... good mornings are also something I've been looking to work into my training so maybe I'll start working on those... unfortunately we don't have a GHR station at my gym... and I agree, they are quite challenging... my friend has a GHR station at his house and the last time I tried it I don't even think I could do one :P I just don't feel like the stuff I'm doing is hitting my hammies as hard as I'd like them to... I also agree that hyperextensions seem to target the lower back and glutes more so than the hamstrings... Thanks for your input, any more is welcome of course! "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

07-01-2009, 08:28 AM	#7
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Read this: Got Built? » Glute Ham Raises My gym doesn't have a GHR station either, so I use this method to do them. It's not perfect, but it's definitely good enough. gtbmed's strength journal

07-01-2009, 07:08 PM	#9
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Have you tried box squats? They're good at developing strength in the posterior chain as well. gtbmed's strength journal

07-01-2009, 08:43 PM	#11
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	I'm looking forward to hearing back on how the BOSU GHRs work out for you... <smirk> Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

07-01-2009, 08:54 PM	#13
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	I swear I feel like my hamstrings are ripping off the bone when I do them. So awesome. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

07-02-2009, 12:55 PM	#18
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	As far as the dumbell/bench hamstring movement, I see allot doing it but have often wondered since it is an isolation movement wouldn't a machine (if available) be just as effective? *No trees were killed in the sending of this message. However a large number of electrons were terribly inconvenienced.*

07-02-2009, 12:59 PM	#19
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Try it. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

07-02-2009, 01:13 PM	#20
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	I'll give it a shot on monday. Another thing I've noticed is the people I see doing them in person use a decline bench. I'm guessing just so the dumbell doesn't have to be propped up on a block like in the video. *No trees were killed in the sending of this message. However a large number of electrons were terribly inconvenienced.*

07-02-2009, 08:13 PM	#22
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	^ Agreed. Experience tells you which movements you can cheat and which ones you can't. Off the top of my head... DON'T CHEAT: Squats Deadlifts Good mornings Bench press CHEAT A BIT: T-bar rows Pendlay rows Bicep curls Oly bar corner presses Calf raises How to tell? There are a few hallmarks I can think of for lifts that "cheat well": full ROM compound movements don't cheat well. Partial ROM movements like chest-supported T-bars, do. Movements where a little momentum for the concentric sets you up to do a heavy eccentric are good - for example, standing dumbbell curls where you do slow, heavy negatives. And of course Olympic lifts, which by their nature are throws that allow you to lift a weight that is, in fact, too heavy for you to lift. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

07-02-2009, 09:08 PM	#24
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	I personally hate that movement. I never do these. Stiff-leg-deadlifts (which also have the acronym SLDL and are often confused with "straight" leg deadlifts) on the other hand, done properly, are essentially identical to Romanian deads - an outstanding exercise. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

07-02-2009, 10:46 PM	#25
DIVINITUS It's a deep burn... Join Date: May 2003 Location: Homebase somewhere in MA Posts: 182	I'm confused... Barbell Stiff Leg Deadlift It looks VERY similar to the above only the legs aren't locked straight, but you still get the rounded back. Is this what you're talking about? "Can you please just shut the fuck up? You're blocking what could otherwise be a good thread discussion. No one cares about your shit " Juggernaut

07-03-2009, 09:16 AM	#30
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	I would do stiff-leg, Romanian, and straight-leg deadlifts all from a hang position as built showed. gtbmed's strength journal

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