Gotcha. Thanks!!
@Frank_C I was thinking of doing broad jumps for vertical distance in my warm up. I’ll do them like this in the video to practice arm swing and explosiveness in the triple extension. You think they’ll be a good idea for vertical jump?
1 Like
I like the jump but you’ll obviously have to land a bit different.
I’ve used them in the past when I was doing more plyos. You know, before I started falling apart.
Yep, soft landing is the goal, as per usual. Thanks!!
I feel ya. We’re all falling apart somehow. My ankle sprains from 10+ years back are starting to act up again. Not looking forward to my SI joint acting up again after a few years too (which may actually happen).
Sorry to hijack the thread @whang
Do you feel a benefit from jumping before lifting?
1 Like
No worries, I really don’t mind! Good question actually!
There are valid reasons to do both.
Before lifting primes the body to lift. I think that’s more on the neural side.
After a lift allows you to be explosive with the maximum number of muscle fibers. The idea is that a heavy set of squats recruits everything to do the lift. If you do jumps immediately then you’re still using all of those muscle fibers and finally get a chance to train them explosively.
2 Likes
Have you had much success with either approach?
My vertical was at its best when I could do multiple broad jumps.
2 Likes
21 December 2019
C1W1D2
Broad jumps 3 x 3
Deadlift 70, 80, 90kg x 5 (5s pro)
Single leg hamstring curl 1 plate in stack 8 reps each, 3 sets
Holy crap that was a struggle. You’re right @chris_ottawa, my hamstrings are weak and I’m quad dominant. We don’t have a GHR so I’m gonna have to be creative with the hamstrings.
OHP 27.5 x 5, 30 x 5, 35 x 5, 35 x 10
The first 35kg was just because I was still in 5s pro mode lol so just did it again. Saw this as an excuse to not to FSL lol
Pull ups 3 x 3; got lazy so…
Lat pull downs with close neutral grip implement 40kg x 8 x 3
Lateral raises 5kg x 12 ss Face pulls 17.5 kg x 12; 3 rounds
Back raises holding 10kg plate 3 x 10
Was honestly really lazy to go to the gym today but went anyway
1 Like
1 Like
Good mornings, RDLs, SLDLs, back raises are all good for the hamstrings. I never really found that leg curls did anything to increase my lifts, those and GHRs are supposed to be good for preventing hamstring tears (sprinters often do them too) but I get the feeling they are overrated for increasing squat and deadlift performance.
Also there is nothing magical about the GHR, it’s just a bodyweight leg curl that forces you to keep your glutes and lower back in an isometric contraction. Also Kirill Sarychev said in a video that the one time he tried GHRs he tore a hamstring.
2 Likes
Those back Extensions are primarily a hamstring and glute exercise. Go more slowly on the eccentrics, concentrate on getting a deep stretch in your hamstrings. Then, take a smaller plate and hold it behind your head, it’ll make them much harder.
1 Like
I think I’ll have to learn and pick from one of these. Got a feeling SLDLs have a steep learning curve. Would be nice to have unilateral work
I feel them more on the glutes and lower back but maybe that’s because that’s now how the machine was intended to be used (see video). I actually look like an idiot doing them there because that machine is for seated back extensions lol.
Ahh, gotcha. Will try it next time! Thanks flap!
GHRs have felt horrible the couple times I’ve done them…definitely agree, hip hinge exercises are going to translate way better than what is just another type of leg curl.
1 Like
I actually don’t like how the leg curl feels to be honest. It’s like I’m excessively putting stress on the tendons of the hamstrings (semitendinosus and biceps femoris tendons) specially when fatigue starts to kick in, that’s why I don’t really use that machine
1 Like
Well, with the weight anchored on your calves/ankles, the stress is all on those tendons because of the leverage. So your feeling is correct. I do like leg curls, but I usually use the seated leg curl because it provides load in the stretched position. Whatever I do with hamstrings though, whether it be RDLs or SLDLs or back Extensions, it’s all about getting a deep stretch with weight. Safely, of course.
Now, if youre @chris_ottawa, aka, a lot stronger than me and supplementing heavy lifts with 400+ LB RDLs, you’re not going to be doing super slow eccentrics and focusing on a stretch, that’s a ticket to a torn hamstring or a herniated disc. Just depends on your goals.
1 Like
Gotcha! Thanks flap! I’ll give what you said about back extensions a try, and will also try to learn good mornings
For hamstrings I think they are called nordic hamstring curls are great.
Sitting on the knees with the feet under something solid, then letting the body slowly go to the ground, then reverse the motion.
Yes you’re allowed to use the hands to push of from the ground.
1 Like