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5 Ways to Train Hamstrings

Jason Trammell | Sign-Up For Personal Fitness & In-Home Training Through Out the Portland, Oregon Metro Area

5 Ways to Train Hamstrings!

Trammell's Health & Fitness Tips - Health, Fitness, Nutrition & Training Tips to Keep you Healthy and Motivated

  1. MACHINES - The leg curl machine is not without merit. Just dont get into the habit of doing the lying version. The seated version has been shown to target the inner portion of the hamstrings,while the lying leg curl emphasizes the biceps femoris,toward the outside of your leg. A good routine will include a mix of both. On your next hammie workout,instead of 4 sets of lying leg curls try doing 2 then add 2 sets of the seated leg curls for total development.

  2. SWISS BALL - With the swiss ball lie on your back on the floor and place your heals on top of the ball,then raise yuor hips and glutes off the floor. Your shoulders and head should be the only points of contact with the floor. Then keeping your body rigid and palms flat on the floor at your sides for balance,curl your legs toward your glutes by rolling heels in. Release slowly back to starting position and repeat for reps of 12-20 reps.

  3. BARBELL -The romanian deadlift for hamstrings. What many people fail to grasp is that the hamstring controls 2 joints,the hip and knee joints. Knee flexion movements tend to emphasize the area of the hamstring nearest to the knee. RDL as its known engages the hammies from top to bottom, origin to insertion. To get it right, keep a slight bend in your knees and a slight arch in your lower back and lower the weight close to your body until you feel a stretch in your hamstrings.

  4. DUMBELLS -You can still get all the hammie building benefits of the RDL by using dumbells. If you want to better target each individual hamstring, make it unilateral by simply placing one foot six to 12 inches in front of the other.

  5. BODYWEIGHT - For bodyweight stand tall with your hands at your sides, feet flat on the floor about 6 inches apart. Keeping only a slight bend in your knees, bend forward at the waist reaching for the floor with both hands. At the same time, raise one leg behind you. The goal should be to keep this leg in alignment with your back. Touch the floor gently and return to the starting position. This exercise is called bird pickers!

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