Hamstring curls.....

[ZiR RED]

Next month's article on jasoncholewa.com will discuss the biomechanics of why machine based hamstring curls are a poor exercise. Here is an alternative to the machine based hamstring curl, and, finally a use for the smith machine!

The supine HS curl ups requires active hip extension while the hamstrings flex the knee. This 1. keeps the spine in neutral alignment (vs. shifting it into APT with machine based lying leg curls) and 2. requires hamstring (and glute) activation at the hip at the same time as the knee, which makes it a much more functional movement for anyone who engages in land based movement (i.e.: running, sprinting, jumping.)

[video=youtube;el-LVVUu6Ug]http://www.youtube.com/watch?v=el-LVVUu6Ug[/video]

 

[Resolve]

I've done these with a swiss ball and hanging rings. Great functionality.

 

[Sean1332]

I like it. I'll give that a shot tonight actually. Thanks

 

[ZiR RED]

I've done these with a swiss ball and hanging rings. Great functionality.

I find them more difficult than the Swissball. Hanging rings or a hanging bar is definetly superior to a stationary bar (such as the smith above).

 

[rob112]

Wish I would have seen this earlier today! I will give these a try next week.

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[Resolve]

I find them more difficult than the Swissball. Hanging rings or a hanging bar is definetly superior to a stationary bar (such as the smith above).

I'll have to give your version a try then, if they're more difficult. :thumbsup:

 

[ZiR RED]

I'll have to give your version a try then, if they're more difficult. :thumbsup:

Absolutely, I'd like to hear what you thought of them

 

[PROness]

Personally, I do hamstring plate curls which are probably the most convienent of the hamstring curls. If 45lbs. isn't enough I will sometimes use an ankle strap to do them at a cable station.

 

[rob112]

Wish I would have seen this earlier today! I will give these a try next week.

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Just did them and they were very nice after squats. Could only do sets of five as they were pretty dam hard to do slow and controlled. Last set I went off a little. Really enjoyed it and will do again. Thank you sir.

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[Resolve]

Absolutely, I'd like to hear what you thought of them

They're surprisingly different from the swiss ball version. It's the rigidity of the box - with the ball, your body and the ball move toward each other through the movement, but with the box, only you are moving, which makes the end of the concentric far more intense.