The Best Way to Train the Hamstrings





The Best Way to Train the Hamstrings

The Best Way to Train the Hamstrings

The hamstrings are muscles situated at the back of your upper thighs. They are often overlooked by many new lifters as they are not seen as “vanity muscles”. But firstly, this is untrue. Well-defined hamstring muscles look awesome! Secondly, the hamstrings are so crucial for leg strength and health. Strong hamstrings can help you sprint faster, squat heavier, and train for longer without the risk of injury. Improved hamstring flexibility can help you to maintain a neutral spine while exercising, and can make a big difference to your posture. In this article we are going to take a look at the best way to train the hamstrings.

Best Exercises for Hamstrings

There are several great hamstrings exercises out there, that you really should be incorporating into your training programs. Here are four of the best hamstring exercises, and a quick demo of how to perform them.

  • Romanian Dead-lift: Grab either a barbell or a pair of dumbbells and hold them in front of you with arms straight and using an overhand grip. Bend your knees very slightly, and then keep them stiff throughout the movement. Pull your shoulder blades backwards and push your chest out. Now bow forward, maintaining that flat back with chest out. Bring the bar/dumbbells down towards the ground, until you feel a stretch in your hamstrings. The better you are at this movement, the further down you will be able to travel. But don’t force it! Only go low for as long as you can maintain that flat back. Pause, when you reach this moment, and then raise yourself back up to the starting position.




The Best Way to Train the Hamstrings

  • Good Mornings: Grab a barbell (probably best to perform this with no weight on the bar, at least at first) and place if on your shoulders as if you were about to squat. But set yourself up like you’re about to perform a Romanian dead-lift. Knees very slightly bent, chest out, shoulders back. Hold this position, and then lean forward. It sounds very similar to Romanian dead-lifts, but because the weight is in a different position, it changes the exercise significantly. More of a lower-back workout than a hamstring one, but still an amazing hamstring exercise.
  • Seated Leg Curl: Sit on a seated leg curl machine, make sure that your back is flush with the seat, chest is out and shoulders back. Check the weight is right, and that the foam handle is resting just above your feet. Raise your feet and the foot-pad up to the starting height (your legs should be straight out in front of you) take a deep breath, and then curl the foot-pad until it is beneath your seat. Pause, and then slowly return to starting position.
  • Lying Leg Curl: Very similar to the seated leg curl but instead you are lying down flat on a lying leg curl machine. Place your feet into the foot-pad, they should be flat out. Then take a deep breath and curl the weight up until your feet are near your gluts. Pause, and then lower the pad back down to the starting position.

The Best Way to Train the Hamstrings

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