Hamstring Exercises

**johnsbod** · 10-10-2005, 01:53 AM

I'm going to be switching up my workout here in a few weeks and want some suggestions on hamstring exercises. List your top exercises for hams please.

Also, what are the opinions on Good Mornings vs. SLDL?

**bigDman** · 10-10-2005, 01:59 AM

GLUTE HAM RISES

omg they kill your hams

umm leg curls
romain deadlifts and sumo deadlifts
I personally like SLDL more them GM but thats me ive gotten more results with them

**EME** · 10-10-2005, 02:13 AM

What's a Romain deadlift?

Is that where you deadlift really big heads of Lettuce? :winkthumb

- EME

Quote:

Originally Posted by bigDman

GLUTE HAM RISES

omg they kill your hams

umm leg curls
romain deadlifts and sumo deadlifts
I personally like SLDL more them GM but thats me ive gotten more results with them

aqua-beowulf · 10-10-2005, 02:14 AM

Quote:

Originally Posted by johnsbod

I'm going to be switching up my workout here in a few weeks and want some suggestions on hamstring exercises. List your top exercises for hams please.

Also, what are the opinions on Good Mornings vs. SLDL?

I love stiff leg deads... I hear people constantly saying they are really just a good stretch exercise, but I've built some fairly good hamstrings with them.
Glute ham raises are good, and I prefer lying leg curls as a finishing exercise.

I honestly don't do Good Mornings on a regular enough basis, so I'd have to go with Sldl's as the better exercise... for me *shrugs*

Stradivarius · 10-10-2005, 05:13 AM

GM's > SLDL-better ROM, more functional application. Great transfer to deadlifts and squat stabilization.

~~Hacking is a Felony~~ · 10-10-2005, 05:18 AM

Quote:

Originally Posted by johnsbod

List your top exercises for hams please.

SLDL's are my top exercise for hams .. also I prefer seated leg curls over lying leg curls .. I'm able to do use more weight using a seated leg curl machine.

W8isGR8 · 10-10-2005, 07:21 PM

Johnsbod- You could pick 3 movements that cover stretch, mid-point, and peak contraction. For example SLDL's/good mornings(stretch), lying leg curls/GHR(mid), and seated leg curl/one-leg curl(peak). You could switch exercises and order each time, but this way you'd have all the angles covered.

Just_Shruggin · 10-10-2005, 08:17 PM

Wow, i'm really getting used to this quick reply option, great for us dial-up users. (yeah, i know).

Anyways, bascially what W8 said. If you can tap out more than 5 GHR's at a time, go for it.

-Shruggin

**Peaked_18** · 10-10-2005, 10:29 PM

Glute-Ham Raises
Stiff-Leg Deadlift
Romain Deadlift
Good Mornings
Leg Curls

They're in order to my preference. If you got a Glute-Ham Raise machine, use it a lot!

Ihateeveryone · 10-11-2005, 12:32 AM

SLDL work alright for me - I might start on the Good Mornings. I also found performing the SLDL motion on a Seated Cable Row gives me less lower back pain, but tends to hit the hams just as well.

LeeHayward · 10-11-2005, 04:11 AM

Good mornings are an awesome hamstring exercise.

Leg presses with your feet placed high and wide on the foot plate really hit the hamstrings as well.

I like to finish off a hamstring workout with 100 total reps of hyperextensions. Just do a set for as many reps as you can, rest 30-60 seconds, do another set for as many reps as you can, rest, etc. until you have done 100 total reps.

**johnsbod** · 10-11-2005, 04:56 AM

Thanks for the suggestions everybody. I had honestly forgotten about many of those exercises. I'm not sure which I'm going to include yet except I'm pretty sure the list is going to include Good Mornings.

geoffsherman · 10-17-2005, 07:55 PM

The only ones that I would add would be
(a) Hypers
(b) Reverse Hypers
(c) Pull Throughs
they do a nice job for me on lower back....

DiamondDelts · 11-01-2005, 06:12 AM

Quote:

Originally Posted by johnsbod

I'm going to be switching up my workout here in a few weeks and want some suggestions on hamstring exercises. List your top exercises for hams please.

Also, what are the opinions on Good Mornings vs. SLDL?

Glute ham raises are the king of hamstring builders in my book. Though I also do standing one leg curls with a ankle strapped attached to a weight holder as well. Those work almost as good.

Just_Shruggin · 11-02-2005, 10:43 AM

Also, romanian deadlifts are NO JOKE

-Shruggin

**b-boy** · 11-02-2005, 11:18 AM

single leg curl machines - you can use move more weight this away
SLDL - do not come all the way up and really stick out your butt and sqeeze
the hell out of your hamstrings
seated leg curls - I just use this excersice for some varyation
lying leg curls - have someone push on the leg pad on the way down and do
a negative on the down movement, then explode up with no
one pushing on leg pad (killer)
lying dumbel curl using feet to hold dumbell - this will really kill your hamstring
if done slowly (hamstring may
cramp) LOL

this is the core of my hamstring excersises, hamstring are my main focus this offseason!

geoffsherman · 11-02-2005, 02:28 PM

Quote:

Originally Posted by Peaked_18

Glute-Ham Raises
Stiff-Leg Deadlift
Romain Deadlift
Good Mornings
Leg Curls

They're in order to my preference. If you got a Glute-Ham Raise machine, use it a lot!

The only thing I would add would be Pullthroughs....otherwise great list

ZackMurphy · 11-02-2005, 03:18 PM

Quote:

Originally Posted by Stradivarius

GM's > SLDL-better ROM, more functional application. Great transfer to deadlifts and squat stabilization.

Peaked is dead-on about the quality exercises, so I'll just add this: I have never known someone to injure themselves with Good Mornings, but I've known/seen a half-dozen injuries during SLDLs.

There's just something different about a GM that - because of the biomechanics of the move with the shoulders and scapulae pulled together, tight - the GM protects you and your lumbar spine from allowing any dangerous rounding. Simple, so you can concentrate on form and a tight spine.

But with SLDLs, it almost feels natural to start to un-arch that back a little. So be careful with those. I love SLDLs, truly, but they are a more dicey exercise if you're concerned with injuries. And we all should be.

LaggingBiceps · 11-03-2005, 12:24 AM

whats the difference between still-legged deadlift and romanian deadlift. i used google but nothing shows up. only that romanian is jsut not going up all the way

ZackMurphy · 11-03-2005, 04:45 AM

Depends who you ask. It's a SLDL plus a shrug. Or it's a partial SLDL. Or it's a SLDL in which the knees simply bend a little. You'll find descriptions of all of these online.

More Americans think of it as a partial stiff-legged deadlift, but it's very different depending on the training of who you ask. Me, I think it's Door #3.

Door #1: http://www.webs.uidaho.edu/strength/...n_deadlift.htm

Door #2: http://www.t-nation.com/findArticle....icle=250heavy2

Door #3: http://jva.ontariostrongman.ca/RL.htm

GameDayDog · 11-03-2005, 05:19 AM

Wow.. Hey Zack, Great Post!!! ... Sticky Sticky Sticky !!!

Peace..~G
(My sense of humor is greatly unappreciated!)

10-10-2005, 07:21 PM	#7
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	Johnsbod- You could pick 3 movements that cover stretch, mid-point, and peak contraction. For example SLDL's/good mornings(stretch), lying leg curls/GHR(mid), and seated leg curl/one-leg curl(peak). You could switch exercises and order each time, but this way you'd have all the angles covered. __________________ I seek only the truth

10-10-2005, 08:17 PM	#8
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 3	Wow, i'm really getting used to this quick reply option, great for us dial-up users. (yeah, i know). Anyways, bascially what W8 said. If you can tap out more than 5 GHR's at a time, go for it. -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

10-11-2005, 12:32 AM	#10
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	SLDL work alright for me - I might start on the Good Mornings. I also found performing the SLDL motion on a Seated Cable Row gives me less lower back pain, but tends to hit the hams just as well. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

10-11-2005, 04:56 AM	#12
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Thanks for the suggestions everybody. I had honestly forgotten about many of those exercises. I'm not sure which I'm going to include yet except I'm pretty sure the list is going to include Good Mornings. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

11-02-2005, 10:43 AM	#15
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 3	Also, romanian deadlifts are NO JOKE -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

10-10-2005, 01:53 AM	#1
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Hamstring Exercises I'm going to be switching up my workout here in a few weeks and want some suggestions on hamstring exercises. List your top exercises for hams please. Also, what are the opinions on Good Mornings vs. SLDL? __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

10-10-2005, 05:13 AM	#5
Stradivarius Amateur Join Date: Jun 2005 Location: Squat Rack Posts: 38 Recipes: 0 Rep Power: 0	GM's > SLDL-better ROM, more functional application. Great transfer to deadlifts and squat stabilization.

10-10-2005, 10:29 PM	#9
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Glute-Ham Raises Stiff-Leg Deadlift Romain Deadlift Good Mornings Leg Curls They're in order to my preference. If you got a Glute-Ham Raise machine, use it a lot!

10-11-2005, 04:11 AM	#11
LeeHayward New Member Join Date: Oct 2005 Location: Newfoundland, Canada Posts: 13 Recipes: 0 Rep Power: 0	Good mornings are an awesome hamstring exercise. Leg presses with your feet placed high and wide on the foot plate really hit the hamstrings as well. I like to finish off a hamstring workout with 100 total reps of hyperextensions. Just do a set for as many reps as you can, rest 30-60 seconds, do another set for as many reps as you can, rest, etc. until you have done 100 total reps.

10-17-2005, 07:55 PM	#13
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	The only ones that I would add would be (a) Hypers (b) Reverse Hypers (c) Pull Throughs they do a nice job for me on lower back....

11-02-2005, 11:18 AM	#16
b-boy Gold Member Join Date: Jun 2005 Posts: 548 Recipes: 0 Rep Power: 42	single leg curl machines - you can use move more weight this away SLDL - do not come all the way up and really stick out your butt and sqeeze the hell out of your hamstrings seated leg curls - I just use this excersice for some varyation lying leg curls - have someone push on the leg pad on the way down and do a negative on the down movement, then explode up with no one pushing on leg pad (killer) lying dumbel curl using feet to hold dumbell - this will really kill your hamstring if done slowly (hamstring may cramp) LOL this is the core of my hamstring excersises, hamstring are my main focus this offseason!

11-03-2005, 12:24 AM	#19
LaggingBiceps Pro Stature Join Date: Aug 2005 Location: New Jersey, USA Posts: 246 Recipes: 0 Rep Power: 6	whats the difference between still-legged deadlift and romanian deadlift. i used google but nothing shows up. only that romanian is jsut not going up all the way

11-03-2005, 04:45 AM	#20
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	Depends who you ask. It's a SLDL plus a shrug. Or it's a partial SLDL. Or it's a SLDL in which the knees simply bend a little. You'll find descriptions of all of these online. More Americans think of it as a partial stiff-legged deadlift, but it's very different depending on the training of who you ask. Me, I think it's Door #3. Door #1: http://www.webs.uidaho.edu/strength/...n_deadlift.htm Door #2: http://www.t-nation.com/findArticle....icle=250heavy2 Door #3: http://jva.ontariostrongman.ca/RL.htm

11-03-2005, 05:19 AM	#21
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Wow.. Hey Zack, Great Post!!! ... Sticky Sticky Sticky !!! Peace..~G (My sense of humor is greatly unappreciated!) __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#