Confusion with Hams and Quads

[Hefty]

I got 2 dam books that are telling me different exercises for Quads and Hams that conflict.

One say Deadlifts are for Hamstrings MORE than Quads

Two says Deadlift are for Quads MORE than Hamstrings

Is the deadlift primarily for Hamstrings? I mean can I do Squats and Dealifts on the same day with out screwing my quads?

Cheers

[Hefty]

Buggered this question completly. What I really want to know is what is primarily worked when doing:

Deadlifts

Lunges

And are either of these any good for Hamstrings?
And can either of these be coupled same workout with Squats?

[quaribc]

lunges are primarily a quad exercise, but if you extended your leg a little further you can feel your butt getting worked.

deadlifts works the quads and the hams, but it's primarlity relegated as a hip dominant exercise.

i've done lunged and deadlifts in the same day. one thing i can tell you is that going heavy on deadlifts you have take it a little lighter on the lunges.

[JoshDunn]

I was wondering this awhile back myself.

The consensus I got was that you can do both deads and squats on the same day. In fact many top strength coachs programs have these on the same day.

From personal experience I do them on seperate days as it takes too much out of me to do them both.

[Jean-Paul]

Perhaps they were refering to a different version of Deads, like Romanian Dead Lifts, which do focus on the Hams. Standard deads hammer the quads.

[Terry Monk]

I have (and still am on certain days) done squats and deads or lunges and deads on the same day. It takes a lot out of me, but it can be done. I definitely feel it the next day, but that is what I want.
My advice would be to try doing each together if you want, but start out lightly. Each person will differ from another. You might not be able to do them both in a day.
Good luck.

[Hefty]

Ok so I workout at home and need some exercises for Hamstrings. All I can do at the moment is "Stiff Legged Deadlift". Only got Dumbels/Barbells. I thought maybe lunges and deads but it doesn't look like they really Hammer the Hams.

Anyone know of any other Ham exercises I could do with only dumbelss and Barbells?

[I. Kay]

Stiff legged deads are gonna get your hams real good. Like JP said, there are different types of deadlifts. Stiff-leggeds definitely hit your hams.

You can absolutely do stiff-leggeds and lunges in the same workout, and get a nice balanced quad/ham/glute workout!

[kaply]

Try sumo deadlifts with a BB. I'm finding that it hits the glutes really well. I'm pretty sure it hits the hamstrings also, but my hamstrings are toughened up from good mornings.

Oh, and good mornings are good for hamstrings.

There's also another one, I'm not sure what the name is, but basically you have someone or something hold your feet down while you lay flat on the floor and curl yourself up into a kneeling position. Like a leg curl? Really tough hamstring exercise though, lemme emphasize that again REALLY tough exercise [img]smile.gif[/img]

[TrainingGirl]

Originally posted by kaply:
There's also another one, I'm not sure what the name is, but basically you have someone or something hold your feet down while you lay flat on the floor and curl yourself up into a kneeling position. Like a leg curl? Really tough hamstring exercise though, lemme emphasize that again REALLY tough exercise [img]smile.gif[/img]

Glute-ham raises...here it is pictured on the machine..



My gym doesn't have that however so I've done them on the lat pulldown. Face away from the stack, kneel on the pad and have your ankles under the pad where your thighs normally rest in a lat pulldown.

Edit: Just saw you wanted one for working out at home...you can still do these, just like kaply said...have someone hold your legs down, or you could maybe use a barbell with enough weight on it...put your ankles under the bar

[kaply]

sadly, my gym doesn't have such a machine either. I'm also too big to fit on the freaking 3 inch pad that you would sit on for the lat pulldowns

I did improvise a bit further and tried it on a top/down cable machine, but hell, my hams aren't that strong to support my weight, even with some weight added on to assist me [img]tongue.gif[/img]

[hypersonic]

Originally posted by kaply:
Try sumo deadlifts with a BB. I'm finding that it hits the glutes really well. I'm pretty sure it hits the hamstrings also, but my hamstrings are toughened up from good mornings.

Oh, and good mornings are good for hamstrings.

There's also another one, I'm not sure what the name is, but basically you have someone or something hold your feet down while you lay flat on the floor and curl yourself up into a kneeling position. Like a leg curl? Really tough hamstring exercise though, lemme emphasize that again REALLY tough exercise [img]smile.gif[/img]

i wish i could hit my hamstrings in good mornings. i use them for lower back my legs are so strong my hamstrings dont feel the littlest of pressue.

[cappuccino]

messed up my edit and double posted

[cappuccino]

I'm the same way with GMs

When I read this subject line, I thought someone needed a basic body part class...

[Terry Monk]

I'm surprised TG didnt mention leg curls with a swiss ball as I know she's been doing them lately.

You lie down on your back with your feet resting on the swiss ball. I should say your calves resting on the ball. then you curl your feet up toward your butt using the ball as the rolling device. Once you get strong enough to do it easy with both legs, try one. It's a hamstring killer.
That's a horrible desciption of it. Can someone do better for me?

[Lost Dog]

hypersonic,

Try GMs with your legs absolutely stiff and straight. When I do that, I can get a good stretch in my hamstrings.

[Mixxster]

Here's a link for home hamstring exercises, including the Hamstring Ball Curl that gymrat mentioned- it's the 3rd one down. http://www.bodyresults.com/E2Hamstrings.asp