Hamstrings

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soccergod

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hello,

I occasionally like to do a compound excercise for my hamstring. 1 or 2x a week is wat i like to do.
I started doing the Stiff legged dead lifts and they really work. But im unsure about the form. I keep my back striaght, but the problem I have is should I bend my knees a little or keep it straight.

I have been doing it by keeping it straight. But i saw that my back hurt a little so I donnt know.
Are there any other compounds good for hamstrings, or waht is the form for these deads?

Thanks
 
Romanian deadlifts, Conventional deadlifts, Good mornings (do these carefully: I normally prescribe them only with higher rep schemes, not heavy weights), Pulley pull-throughs, Step-ups, Reverse lunges...there are others, but those are the "staple" exercises.

I'm not a fan of SLDL because they promote lumbar flexion under loading: not a good idea (also why I'm not a big fan of hyperextensions). The other exercises are far safer for back health when performed properly.
 
yeah, bip, what do you think of the semi stiff legged deadlift described in the article i posted? its basically a stiff legged deadlift with a straight back and slightly bend at the knees. You might think its a romanian, but in a romanian you put your hips back, in the semi stiff leged you lean forward and keeping the hips more in the same space and the bar will be far away from your body as oposed to the RDL where its close.
 
I do straight legged deadlifts also. I don't bend my knees at all. I focus on keeping my back straight and bending at the hips. I think once you feel the pull in the hamstring you should move back up weather you get the bar below the knees or not.
 
Karky said:
yeah, bip, what do you think of the semi stiff legged deadlift described in the article i posted? its basically a stiff legged deadlift with a straight back and slightly bend at the knees. You might think its a romanian, but in a romanian you put your hips back, in the semi stiff leged you lean forward and keeping the hips more in the same space and the bar will be far away from your body as oposed to the RDL where its close.
Click to expand...

The firewall at Panera Bread blocks T-Nation (I'm taking in an afternoon tea :D ), so I can't read the article...but an exercise that doesn't allow hip flexion/extension will not be working the hip extensors dynamically arthrokinematically (perhaps under dynamic stabilization to a point, but it's not a primary mover per se), so i wouldn't use it for the hamstrings specifically. Lumbar flexion is not a good idea in general (sport-specific reasons aside), and I'd always rather work the spine extensors statically without lumbar flexion, such as in an a proper RDL for instance, to train proper bracing and reduce spine flexion.
 
hey guys thanks for the great info. Ya i did the as straight as possible dead lift. My back is straight and i just go down untile I feel that its not possible anymore to keep going without good form. I dont know which these are because i keep my knees in the lock position with no bend. So should I keep doing these sometimes or....

I actually do conventional dead lifts with heave weight. I have my hips back like in squat position and do the dead lift. Will these work hamstrings, because I really dont feel it in the hammies.

Let me know
thanks
 
deadlift will work the hams alot. Id ditch the straight leg DLs and do romanian DLs, search for "Romanian deadlift" on t-nation.com and find an article called "perfecting the romanian deadlift" its a good article about form on the RDL.

though, some EMG research ive seen says that regular deadlifts actually hits the hams better than alot of "ham specific movements" like RDL and such
 
ok well then ill stick with the reg DL.
But say one day i dont do DL should I just do a 2 sets or something on the Hamstring machine?
 
the ham curl is not a good substitute for a DL.
Do you mean the day you just do squats and no deadlift? squats work your hams too.
 
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