Alternative to hamstring curls
- 07-20-2009, 11:45 PM
- 07-21-2009, 12:27 AM
Good Mornings? Not as much of an isolation exercise as hamstring curls but it can get the job done."I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
07-21-2009, 12:29 AM
07-21-2009, 12:34 AM
07-21-2009, 12:38 AM
07-21-2009, 12:41 AM
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
07-21-2009, 12:55 AM
07-21-2009, 01:04 AM
Just hold the bar in your hands....aka (Stiff leg dead lifts). If you fail just drop the bar.
YouTube - Barbell Stiff Leg Deadlifts - Hamstrings Exercises For Legs
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
07-22-2009, 02:40 PM
07-22-2009, 03:07 PM
07-22-2009, 03:13 PM
ITS BEEN SAID MANY TIMES BUT WHY NOT BEAT THE DEAD HORSE. STIFF LEG DEADLIFTS WILL HIT THE SPOT. GET SOME LOWER BACK IN THERE TOO.
07-22-2009, 03:33 PM
07-25-2009, 05:45 AM
07-25-2009, 10:44 AM
If you look at the way a Romanian Deadlift is performed it is basically the same exercise as GM but with weight in your hands.
You can pick up some bands at elitefts and look at their exercise index for hamstring curls with it.
07-25-2009, 10:56 AM
First off, when your doing good mornings you will never go down with a weight you can't come up with. You learn your limits really quick with that exercise and as long as you have some common sense with them your going to be safe. Anyway here are some other options which are great alternatives:
Stability Ball Leg Curl/Bridge : This is a really simple exercise in that all you need is a stability ball. Just lay on your back with your heels on the ball, then preform a glute bridge while curling your legs in. This is a humbling exercise that works your hamstrings at both insertions points.
Natural Glute Ham Raise : http://www.bodybuilding.com/fun/renegade10.htm
Deadlift Variations : Super solid alternative but can be hard to properly isolate unless your form is spot on. I prefer grappler deadlifts, which is where you set up two bars like you would a t-bar row and then just preform a straight leg deadlift with them. To hit your hamstrings more elevate your toes slightly.
Kettle Bell Swings : You can use dumbbells for these as well or make your own handle from home depot out of pipe.
07-25-2009, 10:03 PM
Theres variations to the Leg Curls as well. 1. With both legs. 2. Lift with both legs, drop one leg, lower with 1 leg slowly. 3. With both legs, at the top, tuck your heels in, then lower. 4. One-legged curls.
The Glut Ham Raises are killer!
Stiff-Legged Deadlifts. Duh!
Lunges also work hams.
I've found that heavy weight, low reps on Leg Curls works the best, and light weight, high reps on Stiff-Legged Deadlifts hits the spot since more muscles are involved.
Try supersets for hams!
07-26-2009, 04:49 AM
07-26-2009, 11:59 AM
Take the bar ouf the rack standing straight. Break with your ass, drivingit back as you begin to bend down keep the bar tight to your body and a hard arch. Your ass should be pretty far back now, where if someone was standing directly behind you when you started you would have knocked them out of the way. When your hard arch feels like it is going to break, reverse and remember to snap your hips through. You should feel quite a bit of tension on your hams when you are doing this, and how far you can go down will depend on the person.
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