bodybuilding.com says your not supposed to “swing” the weight up when you do lying leg curls. What do they mean by “swing”? I think I might be doing this. Basically, I found that I can do more weight if I try to start the lift with as much speed as possible.
If I’m pushing myself really hard, I also find that I start “pulling” the handle bars (although they obviously don’t move). Is this all right or not? (I know this isn’t the best exercise. I do about 80% free weights. According to the program I’m following, lying leg curls are an easy way to build muscle mass, though.)
On a slightly related note, yesterday I was doing a leg day a la Thib and he called for a standing single leg curl. So I grabbed a velcro cable attachment, went up to the low pulley and banged out some leg curls. Honestly, I’m never going back to the machine for this one.
They are talking about using momentum to get the weight up. Like a cheat curl. You explode the weight up (with the help of other body parts), let momentum carry it as far as you can, then drop it back doen and “catch” the weight at the bottom. You should usually lift in a slower controlled manner. You can look up rep tempo here for more detailed explanations.
[quote]ocn2000 wrote:
They are talking about using momentum to get the weight up. Like a cheat curl. You explode the weight up (with the help of other body parts), let momentum carry it as far as you can, then drop it back doen and “catch” the weight at the bottom. You should usually lift in a slower controlled manner. You can look up rep tempo here for more detailed explanations. [/quote]
Thanks. I think I was cheating with the momentum. What about my comment with the handles? Should it not feel like I’m pulling the handle bars?
The strength curve of knee flexion (hamstring curls) is such that there’s almost zero strength output in the last few degrees of flexion (when the calf nears the hamstring).
Unless the cam on the machine closely matches that strength curve, you must accelerate the weight up in order to complete the full ROM.
An accentuated negative following such a repetition is called for, say 4-6 seconds?
[quote]Bonn1997 wrote:
Thanks. I think I was cheating with the momentum. What about my comment with the handles? Should it not feel like I’m pulling the handle bars?
[/quote]
You’d have to think about what would happen if you DIDN’T pull on those handles. I find the better you stabilize your torso (by pulling hard), the more forcefully you can curl which is always a good thing.
Do not be concerned about “cheating” with momentum. Most leg curl machines require it. Just slow the negative down and even try to hold the weight at the top for a second.
[quote]derek wrote:
You use what’s called conpensatory acceleration.
The strength curve of knee flexion (hamstring curls) is such that there’s almost zero strength output in the last few degrees of flexion (when the calf nears the hamstring).
Unless the cam on the machine closely matches that strength curve, you must accelerate the weight up in order to complete the full ROM.
An accentuated negative following such a repetition is called for, say 4-6 seconds?[/quote]
I’m a little confused now. Are you saying I should try to gain momentum at the start of the lift in order to make it through the full range of motion? Sorry, I get confused easily sometimes.
Thanks. I think I was cheating with the momentum. What about my comment with the handles? Should it not feel like I’m pulling the handle bars?
[/quote]
I think this is similar to contracting other muscles during a calf raise. You’re lifting more weight, but you’re no longer isolating the target muscle group.
[quote]Bonn1997 wrote:
derek wrote:
You use what’s called conpensatory acceleration.
The strength curve of knee flexion (hamstring curls) is such that there’s almost zero strength output in the last few degrees of flexion (when the calf nears the hamstring).
Unless the cam on the machine closely matches that strength curve, you must accelerate the weight up in order to complete the full ROM.
An accentuated negative following such a repetition is called for, say 4-6 seconds?
I’m a little confused now. Are you saying I should try to gain momentum at the start of the lift in order to make it through the full range of motion? Sorry, I get confused easily sometimes. [/quote]
Don’t ever be sorry for asking questions.
Yes, but not in a jerking fashion. Try to accelerate like a car where you apply more and more gas (effort) into the lift so that it actually begins slowly then quickly accelerated and reaches top speed just before the top where you then run out of power yet complete the lift with the speed you built up.
[quote]derek wrote:
Bonn1997 wrote:
derek wrote:
You use what’s called conpensatory acceleration.
The strength curve of knee flexion (hamstring curls) is such that there’s almost zero strength output in the last few degrees of flexion (when the calf nears the hamstring).
Unless the cam on the machine closely matches that strength curve, you must accelerate the weight up in order to complete the full ROM.
An accentuated negative following such a repetition is called for, say 4-6 seconds?
I’m a little confused now. Are you saying I should try to gain momentum at the start of the lift in order to make it through the full range of motion? Sorry, I get confused easily sometimes.
Don’t ever be sorry for asking questions.
Yes, but not in a jerking fashion. Try to accelerate like a car where you apply more and more gas (effort) into the lift so that it actually begins slowly then quickly accelerated and reaches top speed just before the top where you then run out of power yet complete the lift with the speed you built up.
[/quote]
I see. I understand now. Thanks!
Why should a beginner even be doing something like hammy curls anyway? Stick to the compound movements like SLDL’s that will get you mass and strength on the hams not gay ham curls.
[quote]That One Guy wrote:
Why should a beginner even be doing something like hammy curls anyway? Stick to the compound movements like SLDL’s that will get you mass and strength on the hams not gay ham curls. [/quote]
How do you even respond to that?
He did open up with this:
“(I know this isn’t the best exercise. I do about 80% free weights. According to the program I’m following, lying leg curls are an easy way to build muscle mass, though.)”
[quote]derek wrote:
That One Guy wrote:
Why should a beginner even be doing something like hammy curls anyway? Stick to the compound movements like SLDL’s that will get you mass and strength on the hams not gay ham curls.
How do you even respond to that?
He did open up with this:
“(I know this isn’t the best exercise. I do about 80% free weights. According to the program I’m following, lying leg curls are an easy way to build muscle mass, though.)”
[/quote]
I do about 80% compound lifts (including squatting and deadlifting for legs). After pushing myself extremely hard on several compound lifts, I have one isolation exercise to allow myself a slight break before the next compound lift.
[quote]Bonn1997 wrote:
derek wrote:
That One Guy wrote:
Why should a beginner even be doing something like hammy curls anyway? Stick to the compound movements like SLDL’s that will get you mass and strength on the hams not gay ham curls.
How do you even respond to that?
He did open up with this:
“(I know this isn’t the best exercise. I do about 80% free weights. According to the program I’m following, lying leg curls are an easy way to build muscle mass, though.)”
I do about 80% compound lifts (including squatting and deadlifting for legs). After pushing myself extremely hard on several compound lifts, I have one isolation exercise to allow myself a slight break before the next compound lift.[/quote]
Very many of us like the leg curl just fine. It has NOTHING to do with being a beginner or not.
Very many of us like the leg curl just fine. It has NOTHING to do with being a beginner or not.
I agree. Heavy deads started making my glutes too big. Hamstring curls allow me to add mass to the hamstring with out over developing the glute. Isolation moves do have a legit purporse in many peoples programs. I still deadlift, just not in a hypertrophy range in an attempt to develop my hamstrings.
I’d say if you statically contract your upper body, you will be able to stabilize better and use your hams to lift the weight better. If you are dynamically contracting (your lower back, lats and biceps for eg), then they are definitely assisting in the lift. but if your lying face down on a bench, the sheer bulk of the work is still being done by the hams IF you make sure your quads and knees don;t lose contact with the bench.
[quote]wfifer wrote:
Bonn1997 wrote:
Thanks. I think I was cheating with the momentum. What about my comment with the handles? Should it not feel like I’m pulling the handle bars?
I think this is similar to contracting other muscles during a calf raise. You’re lifting more weight, but you’re no longer isolating the target muscle group.
[/quote]
Here’s a good leg curl trick that really makes you focus on form and helps isolate the hamstrings:
On the concentric lifting portion keep your feet at a neutral angle (90 degrees) or even curl them up. This will give you a little mechanical advantage. Lift the weight up fast but under control. Squeeze the contraction at the top as you point your toes straight out. Lower slowly through the full ROM keeping the toes pointed. Repeat.
Pointing the toes puts you in a mechanically disadvantaged position which compensates for the extra strength we naturally have during the eccentric phase.
If you try this with high reps you might want to keep a fire extinguisher handy to put your legs out. Also, expect to walk funny for a while.
[quote]Kruiser wrote:
Here’s a good leg curl trick that really makes you focus on form and helps isolate the hamstrings:
On the concentric lifting portion keep your feet at a neutral angle (90 degrees) or even curl them up. This will give you a little mechanical advantage. Lift the weight up fast but under control. Squeeze the contraction at the top as you point your toes straight out. Lower slowly through the full ROM keeping the toes pointed. Repeat.
Pointing the toes puts you in a mechanically disadvantaged position which compensates for the extra strength we naturally have during the eccentric phase.
If you try this with high reps you might want to keep a fire extinguisher handy to put your legs out. Also, expect to walk funny for a while. [/quote]