what i do for my lower body is squats and conventional dead lifts
will that work my hammies enough? my workouts are all big compound movements but i throw in one isolation movement at the end (single leg) just to help keep stuff evened out so for hammies i do single leg leg curls on one day, then on another day do a single leg quad exersize etc etc.
im doing a full body program 3 times a week: squat, bench,deadlift,row,incline bench, pull up,dip,chin up,standing military press
I usually do deadlifts and leg curls for my hams and seems good for me but, im gonna add maybe 2 more things to them, because i went from doing just seated calf raises to adding about 2 or 3 more exercises and it just blew up and cut up.
Stiff leg deadlifts (Romanian) are pretty awesome for the hamstrings. If you couple those with Hamstring Curls you should be alright.
your program obviously has all the basics, but you’re missing some injury prevention work (external rotations, single-leg…) As far as posterior chain assistance exercises go, RDL’s, stability ball leg curls, glute-ham raises and reverse hypers if possible, 45-deg. back ext. good luck
isnt a Romanian dead lift just a normal deadlift that doesnt touch the ground?
and does doing a conventional dead lift give me enough hamstring work or should i be doing RDLS instead? as for single leg stuff i do single leg leg curls
[quote]john-lennon wrote:
isnt a Romanian dead lift just a normal deadlift that doesnt touch the ground?
and does doing a conventional dead lift give me enough hamstring work or should i be doing RDLS instead? as for single leg stuff i do single leg leg curls[/quote]
Nope, in Romanian deadlifts the leg are kept “stiff” but still bent a little, you move the weight down close to the legs and bring it back up with your hamstrings. Deadlifts use your legs and back to pull the weight up.
Try and find a video online in a database. It’s hard to describe.
[quote]john-lennon wrote:
isnt a Romanian dead lift just a normal deadlift that doesnt touch the ground?
and does doing a conventional dead lift give me enough hamstring work or should i be doing RDLS instead? as for single leg stuff i do single leg leg curls[/quote]
thats not real single-leg work. I’m talking lunges, step ups, 1-leg RDL’s, bulgarian squats, split squats, etc. Remember that most of life occurs on 1 leg.
Check out CT’s “The Lost Art of Hamstring Training” in the search engine.
One of his best articles.
Video Clip and description of Straight Leg Deadlift. http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html
In this clip the lifter does not place the BB on the ground after every lift, but I do.
of all those single leg things you listed is only the RDL for hammies? the lunge and everything else seems like it would be for quads
Video Clip and description of Straight Leg Deadlift. http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html
In this clip the lifter does not place the BB on the ground after every lift, but I do.
I don’t know about you’ll but when I do lunges, I definitly get a great hamstring and glute workout. Also when I dig really deep on squats my hams really feel it.
I don’t know about you’ll but when I do dumbell lunges I definitly get a great ham and glute workout.
Even when I do squats if I use a weight I can really go low on it tears my hams up.
[quote]john-lennon wrote:
of all those single leg things you listed is only the RDL for hammies? the lunge and everything else seems like it would be for quads[/quote]
These exercises target many different muscle groups in the legs/core because they are compound. Don’t make the mistake of not doing single-leg work.
You can check out this link:
http://strengthtraining.asimba.com/video/small/dead_lift.avi
where you can find more than a 1000 (yes! One Thousand) exercise videos, and guess what? it’s all downloadable… a great site to watch n’ learn good form …
good mornings if nobody suggested them
Conventional deadlifts do hit the hamstrings, but they’re more of a lower back exercise.
Try some light stiff legs after your squat or some good mornings. Maybe even some pull throughs w/ a low cable. Try to do some natural GHR’s if you can’t find a GHR bench.