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Thread: Help With Hamstrings!
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04-16-2014, 08:53 PM #1
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Help With Hamstrings!
The gym I go to is quite small and has no hamstring machines. It also has no squat rack.
So the only exercises I have for hamstrings are straight legged deads and lying ball rolls.
Anybody have any others they can recommend that don't require equipment? Or that require basic equipment???
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04-16-2014, 08:56 PM #2
If you have a smythe machine you could do stiff dears off a box almost hanging back away from it like Tom prince used to do. I would do the Jefferson lift also.
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04-16-2014, 09:00 PM #3
Dude I saw Toney Freeman do stiff legged deads with dumb bells instead of a straight bar, & I've done them that way ever since.
Hits the hams perfectly and doesn't bother my knee ligaments the way the lying down hamstring curl machine does.Proud member of The Church of What's Happening Now, with Joey Coco Diaz (podcast on iTunes)
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04-16-2014, 09:06 PM #4
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No Smith Machine.
I've done dead leggeds with bar and dumb bells.
I would do good mornings but I don't want to do them without a squat rack.
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04-16-2014, 09:48 PM #5
go real old school - lay on ur stomach on bench, hang ur legs off bench, squeeze/pick up dumbell between ur feet + do leg curls (having a spotter helps alot).
https://www.youtube.com/watch?v=kG-jMmX2KD4Last edited by ODB; 04-16-2014 at 09:50 PM.
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04-16-2014, 09:56 PM #6
Go to a different gym
hope this helps
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04-16-2014, 10:03 PM #7
Here's an awesome ham/glute raise done on a lat pulldown machine. I LOVE these and they are brutal!
A variation on the BOSU for some support is to use a "BARRE" (weighted bars) or a PVC pipe that you can frequently find in a gym that does any type of crossfit, (or buy your own, cut it and bring it in) or wide-grip lat bar:
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04-16-2014, 10:04 PM #8
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You need to squat with weights. PERIOD. Use your heals to push and remove the ball of your foot from the movement. Mind muscle connection or you are wasting your time. *8-10 sets of squats pyramiding up and finish w 3 sets of leg curls.
Straight legged deads build separation and that's it. Just squat with heals. Keep the ego at the door when you're done and thank me when you see your hams blow up
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04-16-2014, 10:10 PM #9
Another option is cable pullthroughs:
Before I ever thought to use a cable for this, I've done similar w/ a dumbbell end up on the floor between two steps or platforms, get on the platforms, 1 foot on each side of the dumbbell, grab the top end of the dumbbell and pull up w/ strict form, focusing on your ham/glute.
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04-16-2014, 10:11 PM #10
And here's a variety of resistance band-based ham exercises:
http://www.youtube.com/results?searc...sistance+bands
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04-17-2014, 06:08 AM #11
Can't believe I didn't think of pull throughs. They were a in my routine for years while using the conjugate method.
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04-17-2014, 07:28 AM #12HTWGuest
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04-17-2014, 07:40 AM #13
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04-17-2014, 07:58 AM #14HTWGuest
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04-17-2014, 08:21 AM #15
Here's a nice GHR machine my gym just got...
http://youtu.be/sTA6j8XtYQ4Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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