Hamstring exercise with freewights?
Discussion
P924 said:
Things that more of a calf exerscise. (though I'm no expert either)
Yes, you're right. Yet again I get calf and ham mixed up. It's all meat, isn't it. Ok, something I've found that works the hamstrings... hang on a low horizontal bar with feet on the floor (or overhang on a climbing wall with toes in holds) and repeatedly (or static) pull the hips upwards with the legs in a curve. Hold until you fall off. Repeat until you cannot do it. Whether it builds the muscle to Arnie proportions or not is debatable (I doubt it) but it certainly leaves me with aches behind the upper legs.
Check this guy's right leg and you can visualise where the strain is going through:
Of course, now I remember this is about freeweights. So, do reverse press ups with your back facing the ground, hands behind you pushing you off the ground and then raise your hips upwards with the legs slightly bent. Again, works the rear of the legs and I do this for training for overhangs when I'm at home.
Edited by RemainAllHoof on Monday 13th June 10:20
Scared of Good mornings, too much risk. Not seen Romainian deads so will look them up.
PS fking hate working ab's
Cheer's ya'll.
Joe
didelydoo said:
Deadlift and squat more and/or heavier
Up the weight and reps? Also, how often do people work abs here? I've been told every other day and once a week, what do you think?PS fking hate working ab's
Cheer's ya'll.
Joe
Romanian deadlifts are another name for straight-leg which I think you mentioned in your op.
http://www.exrx.net/WeightExercises/Hamstrings/SMS...
http://www.exrx.net/WeightExercises/Hamstrings/SMS...
Lots of hamstrings here.
http://www.exrx.net/Lists/ExList/ThighWt.html#anch...
edit to say swings will touch them as said above, I also feel them used in cleans, and I suppose snatches.
http://www.exrx.net/WeightExercises/Hamstrings/SMS...
http://www.exrx.net/WeightExercises/Hamstrings/SMS...
Lots of hamstrings here.
http://www.exrx.net/Lists/ExList/ThighWt.html#anch...
edit to say swings will touch them as said above, I also feel them used in cleans, and I suppose snatches.
Edited by Halb on Tuesday 14th June 06:49
There is a slight difference between stiff-legged deadlifts and RDL`s.
With stiff-legged deadlifts, the knees are locked in postion, whereby with RDL the knees are "soft" and allowed to move back slightly therefore pulling more on the hamstring instead of the insertion point behind the knee.
With stiff-legged deadlifts, the knees are locked in postion, whereby with RDL the knees are "soft" and allowed to move back slightly therefore pulling more on the hamstring instead of the insertion point behind the knee.
There is a fantastic movement called a "Glute ham Raise" which is the most effective exercise i ever did to hit my hamstrings! You may be able to google it but it works something like this!
Hook your heels under a low bench or machine so they are well gripped in, then start in the kneeling position with your torso upright, i tend to cross my arms over my chest to stop me trying to cheat....... all you have to do is 3 or 4 sets! The movement is liek this, gently keeping your body straight and locked from the knees, lean forward until you feel it loading on your hamstring, once the the load starts gently keep progressing until you can go no further! that is it, using your hamstrings pull your self back to the starting position! repeat 5 times if you can!! 4 sets you wont walk out without feeling it! 100% guaranteed to wreck you and build!
Few tips, dont cheat and bend at the hips or waist.
do three sets on 1st night
dont use weight as unless your well into this you wont be able to!
practice perfect technique
Just found this except this woman is using a band to assist her, try without the band.
http://www.youtube.com/watch?v=ZCxfgeM-Rgc&fea...
Best of luck
Peter
Hook your heels under a low bench or machine so they are well gripped in, then start in the kneeling position with your torso upright, i tend to cross my arms over my chest to stop me trying to cheat....... all you have to do is 3 or 4 sets! The movement is liek this, gently keeping your body straight and locked from the knees, lean forward until you feel it loading on your hamstring, once the the load starts gently keep progressing until you can go no further! that is it, using your hamstrings pull your self back to the starting position! repeat 5 times if you can!! 4 sets you wont walk out without feeling it! 100% guaranteed to wreck you and build!
Few tips, dont cheat and bend at the hips or waist.
do three sets on 1st night
dont use weight as unless your well into this you wont be able to!
practice perfect technique
Just found this except this woman is using a band to assist her, try without the band.
http://www.youtube.com/watch?v=ZCxfgeM-Rgc&fea...
Best of luck
Peter
Halb said:
Lots of hamstrings here.
http://www.exrx.net/Lists/ExList/ThighWt.html#anch...
Excellent little database! Gets my vote as a good place a good selection for RT exercises.http://www.exrx.net/Lists/ExList/ThighWt.html#anch...
edit: btw, surprised no-one has mentioned Lunges (on a scan read) - try doing it up a hill and tell me your upper Hams don't feel it.
Sadly most exercises target the Erector Spinae/Glute group rather than Hamstrings (such as lunges) - Hams tend to be a Synergitst muscle. Difficult to isolate, butlegs curls are the only good isolation exercise. Either on cables or resitance machine, little option, if any, for free weight.
Also; Hamstrings are 3 main muscles, but only one of them - Bicep Femoris - is acutally involved in extending your back. The other 2 will get largely ignored but such exercises. So only performing lifting/back extension exercises (squats, good mornings etc.) will lead to imbalances, poor progress and possible injury.
Edited by mattikake on Monday 20th June 16:18
Gassing Station | Health Matters | Top of Page | What's New | My Stuff