• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

Hamstrings

Skib

Skib

Registered User
Registered
Joined
Apr 28, 2003
Messages
810
Reaction score
3
Points
0
Age
43
Location
London, Ontario, Canada
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
 
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.
 
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!
 
OOoooooh, Those are wicked!!
 
Have you tried box squats? They're good at developing strength in the posterior chain as well.
 
gtbmed said:
Have you tried box squats? They're good at developing strength in the posterior chain as well.
Click to expand...
If done correctly YES.... A touch and go ..not good
 
Last edited:
Muscle Gelz Transdermals
IronMag Labs Prohormones
I'm looking forward to hearing back on how the BOSU GHRs work out for you... <smirk>
 
I swear I feel like my hamstrings are ripping off the bone when I do them.

So awesome.
 
Built said:
I swear I feel like my hamstrings are ripping off the bone when I do them.

So awesome.
Click to expand...
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!!!!!:thumb::thumb:
 
Nice speed on that kid - what a set of wheels! DAMN!

Skib, an interesting finisher I got from TJ the other day:
YouTube Video
 
Cool! I am gonna try those.
 
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?
 
Try it.
 
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.
 
gtbmed said:
That goes for any exercise, doesn't it? You always have to do things correctly.
Click to expand...
Theres a time to ''cheat alittle bit'', you have to use you best judgment.
 
^ 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.
 
nkira said:
Straight Leg Dead Lifts are good too...

Barbell Straight Leg Deadlift
Click to expand...


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.
 
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.
 
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?
 
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?


DIVINITUS said:
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.
Click to expand...
 
Last edited:
Last edited:
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

sldl1.jpg
sldl2.jpg
dl3.jpg


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.
 
So from effectiveness point of view both methods are equally good?....Since the difference between the two lifts is minimal.
 
I would do stiff-leg, Romanian, and straight-leg deadlifts all from a hang position as built showed.
 
You must log in or register to reply here.

Similar threads

01dragonslayer
Leg Day: Exercises For Quads, Hamstrings, and Glutes
Replies
0
Views
337
01dragonslayer
01dragonslayer
01dragonslayer
TIP: GET A GRIP FOR A BETTER HAMSTRINGS
Replies
3
Views
555
Workway
W
01dragonslayer
Are The Hamstrings Really Primarily Fast-Twitch?
Replies
0
Views
203
01dragonslayer
01dragonslayer
Back
Top