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Which exercise for hamstrings?

AntM1564

AntM1564

Legend
I have been running 5/3/1. My squat seems to be stalling. Yesterday on my +1 set, I could feel that my hamstrings need to b strengthened. I am having trouble exploding out of the hole. It could have been that I was nervous too, going for a new PR, and was not confident. However, I would like to remove front squats for now, and add something else. I already do RDL at the end of my session. I was thinking either pause squats or good mornings. Pros and cons?
 
I love stiff leg dead lift!!! Pumps the Hams Every time!!
 
GMs would absolutely transfer to squat strength, ask any of the guys on the forum that can squat 5 and 6 hundred pounds. If you are uncomfortable/not good in the hole, you need to spend more time there. After your squats, hit up some pause squats. Pause 2-3 seconds and do three triples. Keep track of your best triple and try to beat it. Then do GMs for 3 sets of 8-10 after. When you stall on pauses, take your next cycle and dedicate it to finding your 3RM in the GM while keeping your pause squats in the routine as your third movement, but on a maintenance schedule.

Also, if you can, post up a video of your squat so we can see how to improve your technique. The squat is hugely dependent on technique.
 
Rodja said:
GM. Nothing else comes close for the PC.
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This, and...

Rocket3015 said:
I love stiff leg dead lift!!! Pumps the Hams Every time!!
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These are awesome too. Maybe SLDL after some lying leg curls will really add to your hams, but as Rodja brought up it may be more of your PC.

AntM1564 said:
Would the GM translate better to squat strength?
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Herder hit the nail on the head here too. He and Rodja both have very informative PL logs.
 
AntM1564 said:
Already do them which is in the OP
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You also have to remember that there is a subtle difference between SLDL's and RDL's. RDL's are close to the SLDL movement, but knees are slightly bent. SLDL's are done with knees as close to straight as possible without actually locking out. The difference sounds minor but it's monumental when performed properly. Try doing both with the same weight and you'll see what I mean. Single leg SLDL's helped greatly with my hamstring strength, so you may want to give those a shot as well. But don't over do it, the first time I worked into my routine I pushed just as hard as I normally would and was unbelievably sore for days after.
 
I follow Meadows routines. Pretty much every leg workout starts off with leg curls to get the hams pumped and firing. I have seen a significant difference in my squats. Most sessions end with SLDL.
 
^^Good point here, upping ham curl frequency. In that same vein, there's one for the hams that I forgot that is used with great success by Westside. Every day, do 100 hamstring curls with ankle weights (the kind mom uses in prancercise class) or a miniband. It doesn't sound like much, but in a few weeks' time, you will notice results.
 
If not, "ham killers" are a good alternative.

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breezy11 said:
If not, "ham killers" are a good alternative.

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This is exactly what I was thinking when ham killers were mentioned.

If this Isn't a ham killer...
 
That's not the same lift as it only works on knee flexion. It's more or less a leg curl variation and doesn't hit the hams at the same point or the glutes, erectors, and calves.
 
lying leg curls for 6 sets ... followed by strict dumbell stiff legs work best for me. I like to sometimes superset them. After doing either straight sets on them or supersets I will then move over to high leg presses strictly focusing on the hams.
 
AntM1564 said:
I've wanted to do GHR on using the lat pulldown, but where the machines are, it is impossible. Too close to a wall.
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Do supine leg curls. @ZirRed has a good video on them. Closest thing to a GHR I've done feel wise.
 
Did good mornings today. Went light, did the bar for 12 reps to get it down, then 65 lbs for a set of 12 and 85 for a set of 8. I think my negative was a little too slow, but I didn't want to do a face plant. I had a good pump.

Side note, my squats were two reps less than what I did on my last cycle of 5 for 5/3/1. I didn;t increase the weight this cycle because of what happened on my +1 rep last time. I got 7 on my 5+ last cycle and got 5 reps today, could have went for a 6, but didn't want to test it. The only thing I can think of is that I got new shoes to squat in and this was only my second time using them. Also, I do cardio three times a week so maybe my legs are not fully recovered even though they feel fine? Also, I am going to have my high carb days on Monday instead of Tuesdays now and see if that helps. It doesn't help that I just started an aggressive mini cut.
 
Strength or size?? For strength deadlifts and size legpress(feet high) and superset with walking lunges
 
If you don't have access to a decent GHR the stiff legged dead lifts focusing on contracting the upper hams and gluts and the top part of the lift
 
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