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Best Hamstring Workouts?
- Thread starter shiggyduh
- Start date
Glute ham raises are the best in existence. Its like a pull up for your posterior chain. Stiff leg dl and good mornings are good also, but not superior imo.
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shiggyduh
Seeking Knowledge
I'll have to Google some of them. And hey moya! I feel like those to feel my like quads. I was looking for more one legged routines because I cheat using my strong leg to do most of the work. I do do hack sqauts, leg press single legged. And we do have a standing ham curl machine but that causes me too much pain still.
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DO THEM ANY WAY BRO!!!!! Just go VERY light if it hurts and go for reps. Dont worry about the weight. And dont try to go heavy at all. Once you continue to do that a while, you will get used to them and it wont hurt so much, than you GRADUALLY add on the weight.
Just take it slowly and pay close attention to your body. Keep strict form
Djbombsquad
New member
I would switch your hams to four sets deadlifts and 2 sets leg curls. Go back and forth with a stretch for one and contracted for the other.
rutman
Banned
GRH is the best hands down though...
squats and deads you feel more in your quads because your hams are weak and you are probably either using a poor setup or not going deep enough (depth of squat or getting your hips low on the dead)...
all of the above...and add some yoga
I dont feel squats in my hams...at all...I know there is some fundamental problem with my form
I DO feel DL in my hams when I have great form
seated ham curls are mechanically the same as lying ham curls..standing is a bit different from the two
go lighter weight and higher reps to keep from injuring yourself
I dont feel squats in my hams...at all...I know there is some fundamental problem with my form
I DO feel DL in my hams when I have great form
seated ham curls are mechanically the same as lying ham curls..standing is a bit different from the two
go lighter weight and higher reps to keep from injuring yourself
I have all of my clients do Glute Ham Raises 4x a week...just as I do. Best thing that you can do.
Ms Shirline... a lot of people don't feel squats in their hams because of their stance, footwear, and technique. A lot of people CAN'T squat properly because they don't have strong enough hamstrings to be able to sit back into the squat enough...and once they do...POP goes the hamstring.
Ms Shirline... a lot of people don't feel squats in their hams because of their stance, footwear, and technique. A lot of people CAN'T squat properly because they don't have strong enough hamstrings to be able to sit back into the squat enough...and once they do...POP goes the hamstring.
The deeper you squat the less important ham work becomes. Oly lifters do very little ham work, but every squat, every clean, every snatch is ass to ankles. If you're not breaking pa-rallel your quad:hamstring set ratio should be 2:1....at worst 3:1.
I do 8-12 sets of squats/leg presses; hitting at least parallel and usually as deep as my big butt will go..and I still make hams a completely separate workout. 6-8 sets of curls plus 3-4 sets of romanians and/or good morns, so my ratio is almost 1:1 when I'm going full gas. If I had a glute/ham that's all I do.
I do 8-12 sets of squats/leg presses; hitting at least parallel and usually as deep as my big butt will go..and I still make hams a completely separate workout. 6-8 sets of curls plus 3-4 sets of romanians and/or good morns, so my ratio is almost 1:1 when I'm going full gas. If I had a glute/ham that's all I do.
2 Sets of quads for every set of hams? The quads are such a small muscle group and the hams/glutes are such a large muscle group...and they fire much harder, stronger, and provide the most strength...I'd say that I can't agree with you.
My coach is a competitive OLY lifter. His coach is an Olympic Medalist. I've talked with and worked with more than one Euro and World Podium finisher and all of them focus on the back side of the body, A LOT! I've never heard one of them mention that their quads is a weakness...or even very important. They always need to bring up their hams, glutes, low back, upper back, flexibility, etc...
Most of them do 7-12 Squat Sessions per week. They also pull in one way or another 7-14+ times per week...all of which work the hamstrings like mad. None of them use a leg press or a leg extension machine or isolate anything in the gym
