Strength exercises for hams
Strength exercises for hams
To stregthen muscles for isomterics I notice Stetching Scientifically recommends highrep/low weight exercises. For strenghthening the hams, are leg curls high rep/low weight okay to do or should I do dead lifts instead?
Re: Strength exercises for hams
Stiff-legged deadlifts are very good for strengthening hamstrings, I've been doing them a while and you really feel the difference.Zymurgy wrote:To stregthen muscles for isomterics I notice Stetching Scientifically recommends highrep/low weight exercises. For strenghthening the hams, are leg curls high rep/low weight okay to do or should I do dead lifts instead?
Mat
I have never been a fan of leg curls. First, I think it's almost impossible to do them without cheating (i.e., raising your butt off the bench) if you're doing a weight that is challenging for you. Second, they are an isolation movement. One of the major causes of hamstring injuries is a strength imbalance between the hamstrings and other muscles of the legs. It's better to work hamstrings in conjunction with other related muscles.
As was already mentioned, stiff-legged deadlifts are probably the most accessible exercise that works the hamstrings in cooperation with other muscles. If you have access to a glute-ham-gastroc table or a reverse hyperextension machine, those are great hamstring exercises. Unfortunately, those last two pieces of equipment are woefully lacking in most gyms.
-Mark
As was already mentioned, stiff-legged deadlifts are probably the most accessible exercise that works the hamstrings in cooperation with other muscles. If you have access to a glute-ham-gastroc table or a reverse hyperextension machine, those are great hamstring exercises. Unfortunately, those last two pieces of equipment are woefully lacking in most gyms.
-Mark
how can you lift your butt off the bench when it is not in contact with the bench during leg curls. are you confusing with leg extensions, an exercise for the quads.mmeloon wrote:I have never been a fan of leg curls. First, I think it's almost impossible to do them without cheating (i.e., raising your butt off the bench) if you're doing a weight that is challenging for you. Second, they are an isolation movement. One of the major causes of hamstring injuries is a strength imbalance between the hamstrings and other muscles of the legs. It's better to work hamstrings in conjunction with other related muscles.
As was already mentioned, stiff-legged deadlifts are probably the most accessible exercise that works the hamstrings in cooperation with other muscles. If you have access to a glute-ham-gastroc table or a reverse hyperextension machine, those are great hamstring exercises. Unfortunately, those last two pieces of equipment are woefully lacking in most gyms.
-Mark
I probably should have been more precise in my wording. It is the front half of your pelvis and not the back part (butt) that is in contact with the bench during leg curls. When you are doing an intense set of leg curls, you'll find that you have a nearly-irresistable urge to flex your hip joint and lift your entire pelvis off the bench, thus causing your butt to poke upwards. This is because your body is looking for a way to create more pre-stretch in the muscle (remember Hooke's law for elastic media -- you can generate more force by creating a larger stretch) and the hamstrings are hip extensor muscles -- flexing the hip will stretch the extensors.wynnema wrote: how can you lift your butt off the bench when it is not in contact with the bench during leg curls. are you confusing with leg extensions, an exercise for the quads.
To combat this tendency, many leg curl tables will actually have a bend in it so your legs and torso are at an angle. This helps quite a bit, but I still feel the urge to lift my butt up even on these benches.
Anyhow, that's a long-winded explanation of a secondary reason. I think the fact that leg curls work the hamstrings in isolation of all other major muscle groups is reason enough to find a different exercise.
Just my opinion,
Mark
yes i find that if you rest on your elbows and forearms it stops the urge to lift the pelvis rather than lying with your chest on the bench.mmeloon wrote:I probably should have been more precise in my wording. It is the front half of your pelvis and not the back part (butt) that is in contact with the bench during leg curls. When you are doing an intense set of leg curls, you'll find that you have a nearly-irresistable urge to flex your hip joint and lift your entire pelvis off the bench, thus causing your butt to poke upwards. This is because your body is looking for a way to create more pre-stretch in the muscle (remember Hooke's law for elastic media -- you can generate more force by creating a larger stretch) and the hamstrings are hip extensor muscles -- flexing the hip will stretch the extensors.wynnema wrote: how can you lift your butt off the bench when it is not in contact with the bench during leg curls. are you confusing with leg extensions, an exercise for the quads.
To combat this tendency, many leg curl tables will actually have a bend in it so your legs and torso are at an angle. This helps quite a bit, but I still feel the urge to lift my butt up even on these benches.
Anyhow, that's a long-winded explanation of a secondary reason. I think the fact that leg curls work the hamstrings in isolation of all other major muscle groups is reason enough to find a different exercise.
Just my opinion,
Mark