Stronger hamstrings?

[snatchpony]

First of all, I have to apologize for this, but when I did a search with the word ´hamstrings´, it showed threads from years 2001 or 2003. So I wanted some new information on this question. How do I get more strength in my hammies?

I watched this video about romanian deadlifts and hamstings with Alan Thrall (awesome guy, I can´t put a direct link beacuse of my post count), related with my crappy deadlift form. In my deads, I noticed that my low back arches every time and it looks horrible. And dangerous. So after watching this video I realized that I have always neglected my hamstrings strength wise. My hamstrings are really, really weak and probably tight too.

So, my fellow trainees? Do you have any tips or exercises that would boost my hamstring strength?



PS. Pardon for my grammar, not my native language.

[RmBoyos]

First of all, I have to apologize for this, but when I did a search with the word ´hamstrings´, it showed threads from years 2001 or 2003. So I wanted some new information on this question. How do I get more strength in my hammies?

I watched this video about romanian deadlifts and hamstings with Alan Thrall (awesome guy, I can´t put a direct link beacuse of my post count), related with my crappy deadlift form. In my deads, I noticed that my low back arches every time and it looks horrible. And dangerous. So after watching this video I realized that I have always neglected my hamstrings strength wise. My hamstrings are really, really weak and probably tight too.

So, my fellow trainees? Do you have any tips or exercises that would boost my hamstring strength?



PS. Pardon for my grammar, not my native language.

alan thrall is awesome so you have a good source right there

sounds like inactive glutes along with poor hip mobility - potentially tight hammies too....

Alan actually has baaaaaaare mobility vids on his channel - look into hip flexor tightness, firing up your glutes before exercise, maybe loosening thoracic spine (helps alleviate stress on lower back), and then maybe some hammie stuff at the end.... but i dont think hammie mobility will be too much of a problem

[snatchpony]

Thanks, I must dig deeper in his videos. I have started to pay more attention to my mobility more and after I watched Tom Purvis video about your anatomical measurements, specially tibia, torso and femur length. I transferred that knowledge to my squats and they feel a lot better. I have worked out a long time already but there are many things I have overlooked in the past, and now is the time to address these things.

That I do know for a fact is that my hammies are weak, and tight. Doing RDL´s I can´t really go as low as suggested in many videos. But I think that with what you wrote me, that´ll help a ton.

PS. I am going to follow you in IG

[RmBoyos]

Thanks, I must dig deeper in his videos. I have started to pay more attention to my mobility more and after I watched Tom Purvis video about your anatomical measurements, specially tibia, torso and femur length. I transferred that knowledge to my squats and they feel a lot better. I have worked out a long time already but there are many things I have overlooked in the past, and now is the time to address these things.

That I do know for a fact is that my hammies are weak, and tight. Doing RDL´s I can´t really go as low as suggested in many videos. But I think that with what you wrote me, that´ll help a ton.

PS. I am going to follow you in IG

sweet brah - yeah more often than not its hip tightness and glutes not firing right - get those 2 sorted and then if its still not right - then look at other bits ie thoracic and hammies.....

[sperez21]

if you have access to it, get on a glute ham raise asap, that machine alone has brought my hamstrings up to speed like no other movement. using a wider squat stance as an assistance movement also will work, and also sumo deadlifts. I do a lot of belt squat marching too but sumo DL, wide stance squats, and GHR will all bring your hamstrings to where you want them to be

[NorthStrong]

RDLs

[_Aggression_]

Count me in that club of "never really gave my hammies any attention" and I pay for it now with the inability to lock out a heavy pull and/or seeing my hips shoot up right from the start on a PR attempt. Since then, I've been doing stiff leg deads and weighted 45d back extensions and so far, based on my recent attempts, its working.

[snatchpony]

if you have access to it, get on a glute ham raise asap, that machine alone has brought my hamstrings up to speed like no other movement. using a wider squat stance as an assistance movement also will work, and also sumo deadlifts. I do a lot of belt squat marching too but sumo DL, wide stance squats, and GHR will all bring your hamstrings to where you want them to be

Damn, we don´t have a GHR at our gym which is otherwise quite well equipped. I have tried it at another gym and couldn´t quite get it right. I might give it another go with a barbell that weighs more than me and it is secured next a wall. Feet under the bar, mattress under your knees and boom, that could work?

I actually did my PR squat with a wide stance, and at the same time I deadlifted with sumo too, but thats years ago. The little bodybuilder in me wants the squat to be quad dominant. And as an point there, I do wide stance, heel pressing leg presses which targets the hammies well, so a wide stance form has a point in it. Thanks for the reply!

Count me in that club of "never really gave my hammies any attention" and I pay for it now with the inability to lock out a heavy pull and/or seeing my hips shoot up right from the start on a PR attempt. Since then, I've been doing stiff leg deads and weighted 45d back extensions and so far, based on my recent attempts, its working.

Yeah, man. That´s exactly my thing right now. But for me, crappy hammie strength leads directly to the inability to even get the bar from the floor without my ass tucking under. And most likely when my weights get bigger, I get the same problem as you.

[sperez21]

OP: Research the Nordic Hamstring Curl, a great alternative for the GHR and you don't need much equipment at all

[snatchpony]

Yeah, just did and I know this guy, Brett Contreras wrote about it in his article on brettcontreras.com. I noticed that I have tried this once before, and after a few workouts of trying I managed to get 1 rep, FRIGGIN1 REP. Then I stopped.

I have to get back to it.

[RmBoyos]

Yeah, just did and I know this guy, Brett Contreras wrote about it in his article on brettcontreras.com. I noticed that I have tried this once before, and after a few workouts of trying I managed to get 1 rep, FRIGGIN1 REP. Then I stopped.

I have to get back to it.

bret contreras is GOAT srs -

[snatchpony]

bret contreras is GOAT srs -

Yes, yes he is

[_Aggression_]

Just looked those Nordic curls up. I'll have to stake out a spot in my gym and give these a shot next week.

[snatchpony]

Just looked those Nordic curls up. I'll have to stake out a spot in my gym and give these a shot next week.

Me too, I can´t wait to see what happens when I start paying more attention on my hammies. I bet it´s going to have a huge impact.