need stronger hammies....

[kiosk]

my squats are turning into a lower back exercise cause my hams are too weak....what exercise or variation of DL should I focus on to bring up strenght to my hams??

 

[1_more_rep]

my squats are turning into a lower back exercise cause my hams are too weak....what exercise or variation of DL should I focus on to bring up strenght to my hams??

i am by no means jay cutler, so if you want to take my advice or not is up to you. I would try hack squats. They keep my back perfectly straight and against the padding so the only place i feel the squats is in my legs and hammies.

alot of people prefer normal squats since it targets more muscles but if you want hammies i would try hack squats. Confirm my suggestion by asking someone experienced before you do it though. Hope i helped bro.

 

[Cynical Simian]

Straight-leg deadlifts.

 

[Jim Ouini]

Box squat and Romanian DL are good too.

 

[Devastation]

how many days a week are you doing glute ham raises? bump it up to 3 or 4

and don't forget about reverse hypers, bent over good mornings, kneeling squats

 

[JL_204]

Make sure your squatting ATF. I noticed a huge change in my hammies once I started going below parrallel.

 

[kiosk]

well thats the problem...I noticed how weak they are once I started 5x5 squat ATF.
Is Romanian and straight-leg DL the same thing? I tried a partial DL before and them seem to hit my back hard too.

 

[ghettostudmuffin]

Glute/Ham Raises 3-4x a week and stiff-legged deads 1x. Basically what Devastation said.

Snatch grip deadlift and snatches are great for the hams, glutes and lower back.

 

[Kane Fan]

regular Deads are good for hammstrings
but SLDL is my best bet on Hammstrings

 

[gimp]

do your hams before doing your quads for about 3 months

 

[wutangnomo]

SLDL for hams no doubt.

Also, try doing front squats instead of regular squats. More emphasis on quads that way.

 

[Guinness5.0]

If you're new to ATF squatting, just take it slow and it will take care of itself IMO. Same deal here- I lightened up on the weight so that the bottom was the only difficult part of the movement, then it caught up rather quickly. If you're in the middle of a DF 5x5 run you don't want to just start throwing exercises in- just make progress while keeping your form tight.

I find that deads or any sort of pulling from the floor (power cleans, etc.) will do wonders for hams too. Also, GMs are excellent.

 

[coolcolj]

GHR and split leg RDL are the ones I like

 

[kiosk]

Ok sounds like I will give SLDL a shot for a while....Do I replace the conventional DL for SLDL or in addition to?

Also where is there a web site or sticky that describes the SLDL movement? I have tried in the past but I remmember it hit my lower back harder than anything else.

 

[coolcolj]

speak of the devil


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