Stronger Hamstrings - JP Fitness Forums

JMK1153 · 07-25-2004, 02:14 PM

Hey guys, I need a great hamstring exercise to add into my workout. Currently I think the only actual hamstring exercise i have is the leg curl and thats not really adequate enough. I know the deadlift is a good one but my back can't always take it so I was wondering if I'm missing another big one. Currently for legs I have Squats, Lunges, Presses, Curls, Extensions, and some calf exercises.

Thanks

Jean-Paul · 07-25-2004, 03:02 PM

A few of my favorites:

Good Mornings

Romanian Deadlifts or Stiff Legged Deads

Glute Ham Raise (although I do them differently than as pictured).

Ikan Twin · 07-25-2004, 03:09 PM

some others: box squats, pull throughs, hyper-extensions. the 3 JP posted are quality. all get your posterior chain good. very, very good.

edit: ok, i can't get the videos to work...sorry, i am a computer retard.

DKing · 07-25-2004, 06:00 PM

Those are all awesome exercises but I think someone should point out that that guys form sucks on all three exercises.

Danny

Jean-Paul · 07-25-2004, 06:02 PM

LOL! Too true Danny. Especially on that stiff leg D-lift! Look at how he rounds his back.

brian · 07-26-2004, 12:34 PM

JP and others:

Are Good Mornings recommended for someone with back problems?

Hopefully, Bill H will chime in here. I didn't think Dr. McGill was not in favor of them.

BR

Bill Hartman · 07-26-2004, 01:23 PM

Someone who is symptomatic probably isn't a great candidate, but I have used "unloaded" variations in the clinic.

I do currently have 3 competitive golfers I work with who have had long histories of back pain. Each of them has at some time used GMs as part of their programs to their benefit. One of them who had back pain every day for 20 years (his words) has been painfree for 3 years (his words). Granted he does a lot more than GMs, but you couldn't convince him that it was anything else.

Obviously, it will depend on the individual and requires supervision, proper technique, appropriate loading, and program design. The disk pressures are pretty high much like any forward bending loaded exercise.

Bill

Jean-Paul · 07-26-2004, 07:08 PM

I am one of those people who has done goodmornings or RDL's to help me work out a lower back problem. Squats have actually traditionally really helped my back injury as well. It starts to hurt within two weeks if I don't do them. It's almost like the squat "adjusts" my back.

cward76 · 07-26-2004, 07:26 PM

Quote:

Originally posted by Jean-Paul:
I am one of those people who has done goodmornings or RDL's to help me work out a lower back problem. Squats have actually traditionally really helped my back injury as well. It starts to hurt within two weeks if I don't do them. It's almost like the squat "adjusts" my back.

I think they may have helped my lower back problem also. Kind of ironic, I was afraid to do them for fear of reinjuring my lower back. Original injury happened at work.

JMK1153 · 07-28-2004, 03:11 PM

Hey I know everyone always says leg curls are useless. Why is that? When I do deadlifts i feel nothing in my hamstrings when i am done but after leg curls i can really feel it and my legs become very tired. I am doing the deadlifts correctly. Could someone also explain why leg curls are supposedly useless?

dos · 07-28-2004, 04:08 PM

Your hamstrings are both knee flexors and hip extensors. If you are doing RDL's or good mornings you really should feel significant hamstring activation. You are probably used to the localized discomfort you might get from the knee flexion movements such as leg curls or even the discomfort that you get in the quads from doing leg extensions. Believe me (as most everyone who has done them on this board will attest...) if you have ever done a few sets of well executed gm's or RDL's, you will surely feel them (especially the next day).

In general, open chain movements such as leg extensions / curls bring little to the table in terms of functional strength due to the lack of co-activation of the antagonist muscle....this is how the hamstrings / quads work in real life hence the 'worthless' label. Many will argue (Alwyn comes to mind) that doing these types of open-chain movements to 'isolate' these musclce groups will actually make you WEAKER when performing functional movements such as jumping, sprinting etc. as your body will not even know how to use this 'new found strength' in the real world.

dos · 07-28-2004, 08:41 PM

Some better pics (form) from exrx.net....also much easier to look at than "hairy guy" [img]tongue.gif[/img]

good morning....

Stiff leg dead or RDL....

poopy pants · 07-28-2004, 09:14 PM

long time no see dos!

gregl515 · 07-29-2004, 09:50 AM

I find RDLs great to prevent stiff lower back!

walt · 10-09-2004, 08:50 PM

Someone suggested hyper extensions as a good hamstring exercise. This leads me to believe I'm possibly doing mine all wrong. When I do a h/e I concentrate almost exclusively on the lower back and assisting core muscles. When my back starts to fatigue I end up feeling my glutes and hamstrings assisting in the lifting. At this point I stop. Am I correct to believe that the h/e should be using not only lower back muscles but glutes and hams as well? I'm a basement workout-er so there is noone to critique me. Would appreciate an opinion, someone straighten me out. Thanks.

GqArtguy · 10-10-2004, 10:52 AM

Quote:

Originally posted by walt:
Someone suggested hyper extensions as a good hamstring exercise. This leads me to believe I'm possibly doing mine all wrong. When I do a h/e I concentrate almost exclusively on the lower back and assisting core muscles. When my back starts to fatigue I end up feeling my glutes and hamstrings assisting in the lifting. At this point I stop. Am I correct to believe that the h/e should be using not only lower back muscles but glutes and hams as well? I'm a basement workout-er so there is noone to critique me. Would appreciate an opinion, someone straighten me out. Thanks.

If your legs are slightly bent throughout the movement (as in a stiff legged deadlift position) you will feel it in your hams and glutes just as much.

Steve99 · 12-27-2004, 04:47 PM

Quote:

Originally posted by brian:
JP and others:

Are Good Mornings recommended for someone with back problems?

Hopefully, Bill H will chime in here. I didn't think Dr. McGill was not in favor of them.

BR

I'm not sure about good mornings, but reverse hyper-extension are supposed to be a great exercise for people with lower back problems.

CtA318 · 12-28-2004, 09:20 AM

Quote:

Originally posted by dos:
Believe me (as most everyone who has done them on this board will attest...) if you have ever done a few sets of well executed gm's or RDL's, you will surely feel them (especially the next day).

Second that. You really do feel it. I love it. Too bad I'm sick right now and cant workout.