Leg Curls

[bassman]

I never seem to feel anything happening in my hams when I do leg curls (laying). My calfs get sore way before I feel anything happening in my hams. I always walk away feeling as though my sets were a complete waste of time.

Anybody know of any possible reasons for this or is this normal?

FYI. I am using a leg extension attachment for my powertec bench. The pads are setup to come in contact with the backs of my legs roughly 2" above my heels and my legs rest on the others pads just above my knee cap. There is not much room to adjust the pads on the attachment.

 

[anotherbutters]

I don't suppose you have the same powertec bench as me, which is a bench/squat rack combination?

 

[bignate73]

hmmm...thats odd. do you get a good range of motion?

does your lower back arch/butt lift up when you curl?

 

[bassman]

I don't suppose you have the same powertec bench as me, which is a bench/squat rack combination?

No it's the utility bench...http://www.powertecfitness.com/utlbench.htm

I have the sperate rack.

 

[bassman]

hmmm...thats odd. do you get a good range of motion?

does your lower back arch/butt lift up when you curl?

I don't think there is much arching or lifting off the bench. Range is good. I am just wondering if it's the pad placement. Too far up my calfs?? Not sure where the pads are SUPPOSED to contact the legs.

There is some room for adjustment but not much. I have tried every position I can come up with but nothing seems to work.


Just wondering if it doesn't have enough room for adjustment. I am not overly tall (6') but some of these things that are made for the general population seem to be pretty limited.

 

[DZLS]

are you concentrating on the lift, or just "going through the motions"...

you need to flex that hammy as if you were doing a bicep curl... not just throw the weight up...

 

[fortunatesun]

I think diesel hits the nail on the head for technique.

Plus, I'd say there's a reason that old beat-up piece of equipment often stays in place at the gym. Sometimes the other models just don't work as well for some people. I've found this to be especially true for leg curls, but then that's probably just me.

 

[Anthrax Invasion]

Learn to do RDLs, maybe?

 

[nelmsjer]

Are you saying that the calf pads are bruising your calves and making them sore? Or are you saying that your calves are getting sore from the hamstring curls?

AI brings up a great alternative. Are you working the hip extension function of the hamstring, as well?

 

[bassman]

are you concentrating on the lift, or just "going through the motions"...

you need to flex that hammy as if you were doing a bicep curl... not just throw the weight up...

I will pay more attention next time but I generally do focus more on form then anything else.

 

[bassman]

Learn to do RDLs, maybe?

Sorry if I am a dumb*ss but what are RDLs? Regular Deadlifts?

I currently do deadlifts and SLDL as well. I do regular deadlifts on a different day but I do straight leg right after leg curls.

 

[bassman]

Are you saying that the calf pads are bruising your calves and making them sore? Or are you saying that your calves are getting sore from the hamstring curls?

AI brings up a great alternative. Are you working the hip extension function of the hamstring, as well?

No the pads are not causing any pain. I find that the tops of my calf muscles get really sore/tired from use long before my hams ever tire.

I normally walk away from all my workouts feeling the muscle I have worked is atleast slightly pumped or fatigued. With legs curls I ALWAYS walk away feeling as though the only thing that was worked was the very tops of my calfs.

 

[Anthrax Invasion]

RDL is an acronym for Romanian Deadlift. They're primarily a hamstring movement. The thing is, it's a compound exercise. In the end, those are what count the most.

 

[silver_shadow]

Learn to do RDLs, maybe?

and some GMs

 

[nelmsjer]

Do this and tell me what happens. Point your toes (plantarflex) during the entire set, both during the concentric and eccentric. This will take away most of the gastrocnemius' ability to assist the hamstrings with knee flexion. The gastroc's origin makes it similar to the hamstring, allowing it to both plantarflex the foot AND aid in knee flexion. By forcefully plantarflexing during hamstring curls, you somewhat inhibit the supplementary action of the gastrocs, which ideally will force your hamstrings to take a greater portion of the load.

Don't forget, though, that at the end of the day...leg curls are not nearly as valuable for the hamstrings as Good Mornings, Stiff-Leg Deadlifts, and Deadlifts.

Let us know. By the way, it feels really strange the first few times. Focus on the plantarflexion.

 

[Chambewy20]

One trick someone showed me was to point your feet straight rather than at a 90 degree angle, my calves would cramp sometimes but something about your feet and that direction seemed to incorporate more of your hamstrings.

To get them to move like others have said, GM's, SLDL's, Romanians, all that good stuff. A couple that have helped me are pull throughs and seated blue band leg curls as well.

 

[bassman]

Do this and tell me what happens. Point your toes (plantarflex) during the entire set, both during the concentric and eccentric. This will take away most of the gastrocnemius' ability to assist the hamstrings with knee flexion. The gastroc's origin makes it similar to the hamstring, allowing it to both plantarflex the foot AND aid in knee flexion. By forcefully plantarflexing during hamstring curls, you somewhat inhibit the supplementary action of the gastrocs, which ideally will force your hamstrings to take a greater portion of the load.

Don't forget, though, that at the end of the day...leg curls are not nearly as valuable for the hamstrings as Good Mornings, Stiff-Leg Deadlifts, and Deadlifts.

Let us know. By the way, it feels really strange the first few times. Focus on the plantarflexion.

Thanks I will give it a try this coming leg day. Today EVERYTHING is sore so I wouldn't be able to tell which muscles are being worked. I am glad you mentioned this because I was curious as to what I should be doing with my toes during this exercise.

I am beginning to think my efforts would be better spent on RDL's or GM's now so I may drop this exercise in the near future if I can't get any results. I am already doing Deadlifts and Stiff-Leg Deadlifts.

 

[bassman]

One trick someone showed me was to point your feet straight rather than at a 90 degree angle, my calves would cramp sometimes but something about your feet and that direction seemed to incorporate more of your hamstrings.

To get them to move like others have said, GM's, SLDL's, Romanians, all that good stuff. A couple that have helped me are pull throughs and seated blue band leg curls as well.

Thanks I will give it a shot and possibly try some of the other exercises you listed.