Hamstring Exercises

Summer Training Exercises: More to come. Below is not all finished so patience please and thanks. 

Hamstring Training: Foundation / Sport Specific Strength Training Exercises

It is important to warm-up with light weights for a couple of sets using higher reps. I believe in using 30 reps for the first warm up set, 20 for the second, and then set of 10 thereafter until I reach my training weight unless performing high reps sets of 40% (30-40 reps) of 1 RM. This is a muscle specific warm-up.
No. Exercise

Picture: Start

Picture: Finish

Basic Description 

1 Seated Leg Curl

There are different opinions regarding hamstring curls and what type of machine to use. This exercise piece of equipment places minimal strain on the lower back (as opposed to the prone or flat leg curl bench). When using this machine, make sure that the 3 heel, knee and back pads are adjusted correctly. The foot pad should remain in contact with the heel through range of motion without rolling up the back of the leg and the knee pad tight against the lower thighs. Keep back of legs tight against seat pad and lower abs tight. Breathe out when curling, out when extending. 

2 Dynamic Ham Curl 

This in one on my favorite exercises in that it releases tension on the hamstrings and when one's disc herniation  problems was the result of tight hams it becomes a main-stay exercise. You do not want to use a heavy weights in this exercise. Pick a weight where you can perform 20 reps in control. Set the height of the pad (as shown to the left) where a light stretch is felt in the back of legs when the leg is extended. Kelly (shown here) has very tight hamstrings, hence the slight bend in the knee in the first photo (a NO NO). Keep the knee high (stretch position on extension - your comfort zone) and curl foot down to flexed position. Breathe in when curling, out when extending.
3 Good Mornings

Another create exercise. This exercise is most often seen with the lower back arched and bent over, weight on the floor or lower (sometimes performed on a box so that the weight travels below the plane of the feet). However, in this variation, keep the back straight and pivot from the hips pushing the butt out and feeling the stretch in the back of the legs. DO NOT PUSH THE STRETCH! Straighten by tightening the hams and the butt. There are two breathing techniques to this exercise. One is to breathe out when bending forward and the other is to breathe in. Due to my back problems, I breathe in when leaning forward. Pick what is comfortable for you. CORRECT FORM IS A MUST! DO NOT force the stretch. Pivot from the hip and not from the lower back!



Copyright 1996 by Ron Johnson. All rights reserved.