How to Build Injury Proof, Workhorse - Powerful Hamstrings |
Your hamstring muscles are critical to your running and jumping, yet one of the most vulnerable to injury. If your hamstrings are too much weaker than your quads, you are highly at risk for the dreaded pulled hamstring. Killer of dreams. Don't let this happen to you. Try this:
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. So build workhorse hamstrings the fast and easy way.
HERE'S WHAT YOU DO
Find a roman chair
as shown right. Kneel on the foot of the bench facing the top of it and
anchor your heels behind the pads of the roman chair. 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.
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). 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.
For even more challenge, try the exercise one single leg at a time. Try holding a medicine ball outstretched to recruit even more of your upper back.
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. So build workhorse hamstrings the fast and easy way.
HERE'S WHAT YOU DO
Find a roman chair
as shown right. Kneel on the foot of the bench facing the top of it and
anchor your heels behind the pads of the roman chair. 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.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). 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.
For even more challenge, try the exercise one single leg at a time. Try holding a medicine ball outstretched to recruit even more of your upper back.
Till next time: What will you do to stay on top of your game?
John Kim
JumpUSA
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Fitness Generator Training Exercise of
the Week:
Hamstring Power Workout: Stationary Lunge with Strength Band
The Stationary Lunge with Strength Band is a terrific workout for building your Hamstrings and also your Glutes, Quads.
Instructions:
The Stationary Lunge with Strength Band is a terrific workout for building your Hamstrings and also your Glutes, Quads.
Instructions:
1) Stand with feet hip width apart. Take left leg and step
back approximately 2 feet standing on the ball of the foot. Place fit
band under front foot and hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with
head and back erect and straight in a neutral position. Place hands on
hips.
3) Lower body by bending at right hip and knee until thigh is parallel
to floor. Body should follow a straight line down towards the floor.
4) Return to start position.
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