[quote]Cephalic_Carnage wrote:
RossDB wrote:
Cephalic_Carnage wrote:
a) I have had some luck with improving my ham-flexibility (and my overall flexibility) due to the DC exreme stretches. That being said, the ham stretch (I use the standard, non-weighted one) is the most painful thing ever.
Ive been doing mostly dynamic stretches for my hammies, i will have to try the DC ones.
c) DB semi-SLDL’s and bar semi-SLDL’s where I a) Keep the bar in contact with the body at all times(slide it down on myself and back up, but also bend the knees a tad and keep them at that angle) and also do not think of the lift as “bar up/down” but instead place focus on pushing my butt back/out (as gay as that sounds) and trying to really stretch the hams out (imagine trying to get your butt as far away from your knees as possible… Not possible to alter the distance at all in reality, but it might help you see what I mean).
I’d start light here, this isn’t an RDL after all (a lot of people turn SLDL’s into RDL’s…). Focus on the stretching and gradually increase the weight.
This is what Ive been doing, but it usually ends up feeling like a back workout, instead of a hamstring one (long torso=bad leverage, as you mentioned; all this makes backsquatting a bitch too.)
(note: Check the recent MD video of Kai Greene’s hamstring session where he does SLDL’s in the Hack-Squat machine!)
d) Reverse-hypers ! Also help with the compressed spine due to years of heavy squatting and pulling…
I don’t have a rev-hyper at my current gym though, I really miss that machine.
I have neither at my gym. I’m currently lifting at my Uni Gym (University at Buffalo). I’m considering either joining a sports team (could be tough, its D1-A), or finding an internship to lift at the athletes gym. Im really looking to do this, as Paul Childress is a Strength coach there and i believe he lifts there. Im currently pursuing an exercise science degree and am hoping I can work with athletes.
f) PL good mornings (with the oddly short-looking ROM) for some overall strength have helped some, but not as much as the stretch-SLDL’s.
Ive tried those too, didnt do much for me.
My current Back/Hamstring Workout (unless specified as ramping, all sets done to failure)
Rack Pull 5x5 (ramping)
Shrugs 3x5 (done in the way outlined in Starting Strength)
Glute-Ham Raise 3xFailure (use a band for assistance)
Kroc Row 3x10-15 (ramping)
Chin 3x6
BB Curl 2x5
DB Curl 2x8
With the rack pull, i set the rack to its lowest setting (still isnt low enough - its perfectly in line with my knee cap, and makes me get in an awkward position) When i do them, I stick my ass out as far as a can in order to force my hamstrings to do the work of the load. Im considering swapping it out for the SLDLs. Have you had any experience with rack pulls for hamstrings?
Rack Pulls in bodybuilding are an exercise for backthickness (and can be lightly modified to pretty much be the best there is for that purpose, imo).
They are, from my experience, completely useless for hamstrings…
If you try to turn them into a hamstring move, then you’ll end up doing rack RDL’s or rack SLDL’s…
Rather do either them or Kroc rows for backthickness (with proper rack pull form, or as drag-rack pulls… Set up so that you’d fall over backwards if you were to let go of the bar, feet forward a bit basically… Keep bar in contact with body at all times. After each lockout, shrug shoulders back, chest out, contract midback hard) and add in another proper hamstring move…
As for SLDL’s, try them with DB’s or in the hack-squat machine I guess…
Also: Sumo leg presses (various ways to do them), 15-25 reps on the work set for safety reasons imo… That’s the last one I can think of.
Hmm. Consider asking Sentoguy, he might have some better ideas.
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You could also try:
-Sumo Deadlift (or even sumo rack deads, though I feel those mostly in my glutes)
-Pull throughs (similar mechanics to SLDL, but because the cable provides constant tension you get a slightly better contraction at the top of the movement, plus the line of pull is different, so there isn’t as much stress on the lower back. The only problems about them are that once the weight starts to get up there it becomes harder to balance and get into position, and they can also be a little uncomfortable on your balls)
-Step-ups onto a bench/box (you can use either DB’s or a BB; use a high step, so your knee is at least level with your hips, these will work your glutes and biceps femoris mostly)
I’m actually picturing a way that you could possibly mimic a reverse hyper (and add weight to it no less) using cables, but I’ll have to try it out before I go suggesting that you try it. If it works, it should allow you to get a great stretch and add weight more easily than with a traditional reverse hyper.
Give me a couple days to try it (I’m cruising this week and Friday is my bis, forearms, calves, hamstrings, quads day) and if it works and I think it has potential I’ll give you the set-up for it.
