HAMSTRING WORKOUT? So heres me performing a few of my favourite hamstring exercises at Muscle Fusion Gym earlier today! For me hamstrings is all about mind muscle connection and really focussing on that contraction. I find if I go too heavy on certain exercises I can begin to shift the weight towards my lower back or quads, opposed to isolating the hamstrings alone. There were some other exercises involved which I didnt get chance to film however Ive listed them below anyways! Check out the brief descriptions of each exercise below so you know how to perform correctly, or can try my way to see if it helps from the forms and tempos you have been using :) Vertical Leg Press: For this I prefer my feet higher up the plate & at a wider stance to help take my quads out & bring my hamstrings and glutes into it. From here I bring the weight down slowly, anything up to 5 seconds coming as deep as I can to really stretch the hamstrings and glutes before driving the weight back up (Do not lock out youre legs as you will transfer the weight to youre quads and take tension off of the desired muscles) Straight Leg Deadlifts: For this I like my hands to be over hand grip just slightly wider than shoulder width. Keeping that back straight, chest up and looking forward, I then begin to lower the weight by forcing my glutes back, really pushing down through my heels making the hamstrings work more than they have to. Then this is where I tend to vary reps/sets. For some when I come as low as possible to really stretch, I may come all the way up thrusting my pelvis forward tensing my glutes, however you will most likely activate youre lower back doing so, OR I only come up to where I feel the tension come off my hamstring before returning back down. Hack Squat (Modification): This is an exercise I saw world class coach, Charles Glass, put one of his Olympia athletes through. It was my first time performing the exercise and I have to say I loved it. Really really exaggerates the stretching tension on the hamstrings and glutes towards the end of the movement! Defiantly be using this on a more regular basis! Id advise you to have a spotter or watching technique videos on this before trying, getting youre lower back positioning can be tricky for some. Single Leg - Leg Curls: For this, the only thing for me which Id like to point out is toe positioning. Make sure youre toe is pointed towards your shin and you will be able to isolate and contract the muscle alot tighter. Keeping back straight, and bringing heel to bum! (To hit different areas of the hamstrings you can point youre feet straight or facing in and out! Sissy Squats: Perfect to finish of with, using a dumbbell just push youre flutes back as far as possible coming as deep as possible. Again, this movement ideally targets quads so I made sure that I forced through my heels trying to get hamstrings as much as possible! Inbetween the clips on this video I also did; FST -7 Lying Leg Curls, Barbell Bridges, Glute Kick Backs! Hope you enjoy the video! Leave any questions or feedback you have and Illbe sure to get back to you! Most importantly, give the workout/exercises a go next time youre in the gym :)
Posted on: Sat, 16 Aug 2014 18:48:58 +0000
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