Training techniques for each bodypart

[PHIL HERNON]

I will give my input on what I have done throughout my career as far as form goes for each bodypart. This week lets start with hamstrings. I use 3 exercises........
1. Stiff leg dead lifts-Back arched (chest out, shoulders back), kneed slightly bent, butt out, reach forward slightly..........focus on rotating at the hips gping forward and not just trying to touch the ground. It does not matter how low you get, it just matters how much your hamstrings stretch and contract.
2. DB leg curls- Hang from a high bar, have partner place DB between ankles.....curl upwards towards your butt. You will need wrist wraps.
3. floor curls- Kneel on a pad, have partner hold ankles........keep body as straight as possible, curl body upwards. You will need to catch yourslef on the way down like a push up.

Avoid cable curls and that other nonsense........get huge hams the tried and true way. Good luck.

 

[718si]

I will give my input on what I have done throughout my career as far as form goes for each bodypart. This week lets start with hamstrings. I use 3 exercises........
1. Stiff leg dead lifts-Back arched (chest out, shoulders back), kneed slightly bent, butt out, reach forward slightly..........focus on rotating at the hips gping forward and not just trying to touch the ground. It does not matter how low you get, it just matters how much your hamstrings stretch and contract.
2. DB leg curls- Hang from a high bar, have partner place DB between ankles.....curl upwards towards your butt. You will need wrist wraps.
3. floor curls- Kneel on a pad, have partner hold ankles........keep body as straight as possible, curl body upwards. You will need to catch yourslef on the way down like a push up.

Avoid cable curls and that other nonsense........get huge hams the tried and true way. Good luck.

#3 scares me...

 

[jay_dub]

Too bad I dont have a training partner right now

Any suggestions for us losers that train alone??

 

[PHIL HERNON]

Yes

Too bad I dont have a training partner right now

Any suggestions for us losers that train alone??

Put Smith machine on lowest setting.........load bar. Place pad on bar and use it to hold your ankles down.......place knees on pad also though.......try that.

 

[1bigmofo]

right on brother...this is like receiving free golden nuggests. I Will be printing all this as we go...thanks Phil!

 

[zachbean79]

I really like the idea of the 2nd one.....never would have thought of trying that one

 

[triathloncoach]

Thanks for generously sharing your expertise. I had a flashback to high school in the late 70s with the partner assisted ham curls. Too bad I no longer have any friends to train with.

Good stuff. Thank you.

 

[jp2007]

Too bad I dont have a training partner right now

Any suggestions for us losers that train alone??

Ham Killers - YouTube

 

[PHIL HERNON]

Same

Ham Killers - YouTube

Same concept......but I did not like doing them that way. I liked the floor as that put a strain on my back and shoulders...knees had to be too close also...plus that did not allow me to get as low as I would have liked to.

 

[gonenatty]

Thank you Phil for sharing with the group from your vast knowledge gained in the sport. We sincerely appreciate your contributions.

 

[Crom]

Thanks for the info, Phil! I have tried number three before and it is brutal! Can barely do a few reps without cheating. I will try it in the smith machine as you explained.

 

[Chipper Jones78]

Thanks for sharing, Phil.

Chip.

 

[jp2007]

Same concept......but I did not like doing them that way. I liked the floor as that put a strain on my back and shoulders...knees had to be too close also...plus that did not allow me to get as low as I would have liked to.

I understand, this was just the first thing that popped to mind when I thought of attempting to do them while training solo.. Simply because the smith machine bar at my gym doesn't go low enough to push on my ankles.

 

[KTT]

What do you think about lunges for hamstrings ? Do you ever used them ?

 

[PHIL HERNON]

Well

I understand, this was just the first thing that popped to mind when I thought of attempting to do them while training solo.. Simply because the smith machine bar at my gym doesn't go low enough to push on my ankles.

Don't rack it just let it go all the way to the floor and add weights

 

[Necrias]

#3 Should be done on a GHR, the way Phil describes it makes my knees hurt just reading it lol. Also love doing extensions on GHR as well.

EliteFTS.com - GHR- YouTube

 

[PHIL HERNON]

Wel

#3 Should be done on a GHR, the way Phil describes it makes my knees hurt just reading it lol. Also love doing extensions on GHR as well.

EliteFTS.com - GHR- YouTube

That is NOT the form I am talking about .....that is a decent exercise, but it does not hit the hams like the one I described. I do not like using that exercise for my leg curls.........but I do like that exercise for hyperextensions for hamstrings.......like a Yessis leg curl

 

[itrain]

I will give my input on what I have done throughout my career as far as form goes for each bodypart. This week lets start with hamstrings. I use 3 exercises........
1. Stiff leg dead lifts-Back arched (chest out, shoulders back), kneed slightly bent, butt out, reach forward slightly..........focus on rotating at the hips gping forward and not just trying to touch the ground. It does not matter how low you get, it just matters how much your hamstrings stretch and contract.
2. DB leg curls- Hang from a high bar, have partner place DB between ankles.....curl upwards towards your butt. You will need wrist wraps.
3. floor curls- Kneel on a pad, have partner hold ankles........keep body as straight as possible, curl body upwards. You will need to catch yourslef on the way down like a push up.

Avoid cable curls and that other nonsense........get huge hams the tried and true way. Good luck.

Great info here thanks phil

can # 2 be done lying on a flat bench ?

This is going to be epic

 

[Incognito1]

Great info. Thanks heaps Phil. Definately going to get rid of the cable curls that I do for hamstrings

 

[275bills]

Hi phil , i know its not on your list but what are your thoughts on using a wide and high stance on the leg press for hams? obviously feeling your hamstrings through the entire movement. thanks