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  1. #1
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    Default 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???

  2. #2
    OLYMPIAN Granite-Dawg's Avatar
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    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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    Rx MOTM big nut's Avatar
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    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.
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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.

  5. #5
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    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-jMmX2KD4
    Last edited by ODB; 04-16-2014 at 09:50 PM.

  6. #6
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    Go to a different gym




    hope this helps

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    Super Moderator sassy69's Avatar
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    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:

    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  8. #8
    LEGEND Poker face Ace's Avatar
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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
    Quote Originally Posted by AnavarAnnie View Post
    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???

  9. #9
    Super Moderator sassy69's Avatar
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    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.
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  10. #10
    Super Moderator sassy69's Avatar
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    And here's a variety of resistance band-based ham exercises:

    http://www.youtube.com/results?searc...sistance+bands
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  11. #11
    OLYMPIAN Granite-Dawg's Avatar
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    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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  12. #12
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    Quote Originally Posted by Uknowme View Post
    Go to a different gym




    hope this helps
    Yes. Different gym. And take 200mg of anavar a day, through the nose.

  13. #13
    RX MEMBER Uknowme's Avatar
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    Quote Originally Posted by DMX View Post
    Yes. Different gym. And take 200mg of anavar a day, through the nose.
    Anavar doesnt work as well as people think. Tren is the way to go

  14. #14
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    Quote Originally Posted by Uknowme View Post
    Anavar doesnt work as well as people think. Tren is the way to go
    Through the nose of course. Or mixed in with a tall glass of milk . And Oreos to dip in it .

  15. #15
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    Here's a nice GHR machine my gym just got...

    http://youtu.be/sTA6j8XtYQ4
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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