Hamstring exercise with freewights?

[JoeFrost]

What exercise can I do to target my hamstrings with free weights? I already do squats, deads, straight deads and calf raises for legs, but never feel really feel sore the next day in my hamstrings.
Anything I can do to target the hams more specifically?

Cheers guys.

[RemainAllHoof]

Raise yourself up on your toes while holding a heavy weight? Maybe on a step for deeper movement? More a query than a recommendation as I'm no expert.

[P924]

RemainAllHoof said:

Raise yourself up on your toes while holding a heavy weight? Maybe on a step for deeper movement? More a query than a recommendation as I'm no expert.

Things that more of a calf exerscise. (though I'm no expert either)

[996 sps]

Swiss ball hamstring curls google it. Hamstring bridges on flat surface then raised surface.

A good one I use on groups is using a slippey floor surface sat on a towel and drag yourself across the gym using your heels to dig in, make sure you warm yourself up for that one.

[LordGrover]

Straight/stiff legged deadlifts are the best for me. Maybe I'd look into my form if it wasn't working for me?

[996 sps]

Swiss ball hamstring curls google it. Hamstring bridges on flat surface then raised surface.

A good one I use on groups is using a slippey floor surface sat on a towel and drag yourself across the gym using your heels to dig in, make sure you warm yourself up for that one.

[RemainAllHoof]

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

[MMA4life]

Romanian Deadlifts
Good Mornings

If you have a kettlebell or even just a dumbell, Swings are a very good hamstring devoloper and will also help develop explosive power through the hips

[LordGrover]

Good mornings if you have a very good lower back and excellent form. Easier to do damage than good with these.

[didelydoo]

Deadlift and squat more and/or heavier

[JoeFrost]

Scared of Good mornings, too much risk. Not seen Romainian deads so will look them up.

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

[Halb]

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.

Edited by Halb on Tuesday 14th June 06:49

[MMA4life]

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.

[TVR Thunder]

Hi,

Straight Leg Deads standing on either a thick wooden block, or some 10/20KG plates to gain a good stretch on the Hams, use a moderate weight, and go for the full range of movement & stretch.

Ian.

[peternib]

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

[balders118]

Deadlifts, and as above the negative bodyweight hamstring curl.

You can also do dumbbell hamstring curls, but someone will need to place the weight in your feet for you. I can't hear the audio but this demo isn't bad... Youtube

[Halb]

The negative bodyweight hamstring curl looks crazy, I'll try that tomorrow...bet I'll need a band

[Acehood]

Hyper extensions

[Driller]

JoeFrost said:

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

Used to work them twice a week but since changing to 5x/week have noticed a huge difference.

[mattikake]

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.

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