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How to Build Injury Proof - Workhorse Hamstrings
You've been doing: Machine leg curls
Switch to: Body-weight leg curls
HERE'S WHY
Machine leg curls have you lifting only your lower legs. Leg curls done on a bench with your feet anchored have you lifting almost your whole body. Now take a wild guess as to which one builds more muscle. You could leg curl on a machine for the rest of your life and never expose your hamstrings to the load they'll get with just one rep of the body-weight leg curl-an exercise that also builds core and glute strength.
Machine leg curls have you lifting only your lower legs. Leg curls done on a bench with your feet anchored have you lifting almost your whole body. Now take a wild guess as to which one builds more muscle. You could leg curl on a machine for the rest of your life and never expose your hamstrings to the load they'll get with just one rep of the body-weight leg curl-an exercise that also builds core and glute strength.
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Sport Specific Exercise and Tip of the week! -
Increase your 'rotational power' with the explosive side throw. A great
exercise for athletes needing more hip power for sports like baseball,
tennis, hockey and golf!
Explosive Side Throws -
Stand sideways approximately 5 feet from sturdy wall. Hold the ball at
hip level and and explosively throw the medicine ball towards the wall.
Try to let your abs and core do most of the work. Catch the ball and
repeat for desired repetitiions. Repeat on other site.
Increasing distance from the wall will increase intensity.  For Sport Specific Tips that will help you improve and excel in your sport, visit SportSpecific.com
For Bouncing Medicine Balls, go here. |
continued from above...
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Build Workhorse Hamstrings: Switch to this exercise for faster muscle growth |
HERE'S WHAT YOU DO
Find a bench with a leg station. A flat bench is ideal, but a decline bench will work, too. A roman chair as shown above is perfect. Kneel on the foot of the bench facing the top of it and anchor your heels behind the pads of the leg station. Tighten your glutes and abs-your body should be nearly straight from your thighs to your head throughout the movement. Straighten your legs a bit until you feel tension on your hamstrings, and hold your hands out in front of you to catch yourself if you lose position [1].
Continue
straightening your knees, lowering your body as far as you can without
losing control (you'll need to bend your hips a bit as you go down)
[2]. Now reverse the motion, using only your hamstrings to pull your
body back up. (You can bend at the hips a bit again to make it easier
if you need to.) That's one rep.
For maximum benefits, perform three to four sets of four to six reps, resting 60 seconds between sets.
Nick Nilsson, C.P.T., mensfitness.com