Making Hamstrings Great Again

I am here to help make our hopes, our dreams – our limitless potential – a reality. I am here to make you savage. It’s time to get to work – to unite, to prosper, to become stronger. The best place to start is your health… particularly yours legs! These key exercises will make your posterior chain pop! So, here are four exercises that will help you get stronger and bigger hamstrings. Your hamstrings are made up of 3 large muscles that run down the back of your thighs. Together, I have no doubt we have taken the first step to Making Hamstrings Great Again that will surely get you woofd at.

1. Barbell Box Squats

2. Stiff Leg Deadlifts

Making Hamstrings Great Again pt.1 – Stiff Leg Deadlifts ( Toes Elevated) – Controlled negative, with a 2-3 second to put the muscle under tension, explosive positive. – Toes elevated on a plate or board put your hammies in a stretch position before the movement starts. Adding a small aerobic platform or box will give you a deeper range of motion/ stretch on the negative. – Stiff Leg Deadlifts ➖Bar should remain close to your body! Sliding down your quads and shins! Do not the bar drift away from your body ➖ Legs should have a slight bend, if 180 degress is a straight line, your legs should be at 170-175 degrees. ➖Shoulders rolled back, chest up, braced abs, back flat. ➖ Your HIPS are the only thing moving. They will be the pivot in this movement. With your legs locked between 170-175 degrees. Push your butt back and up ↗️toward the ceiling. 2-3 second pause ➖Explode by actively squeezing your glutes to drive hips into the bar. ➖ Repeat over until set is complete. – This will put ton of tension on the range of motion for your posterior chain. Judge according on your ROM.

A post shared by Bo Diesel 👕 CSCS & NASM CPT (@croptoptrainer) on Jul 10, 2017 at 7:22am PDT

3. Lying leg Curls

View this post on Instagram

Making Hamstrings Great Again pt.2 – Lying Leg Curls ➖Adjust the machine lever to fit your height. The padded lever on the back of your legs should just be a few inches under the calves. ➖I preferably like to use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment. ➖I also keep my chest off the bench, ensure to but my legs are in fully prone stretched position. Grab the front pad or handles of the machine. Position your toes out (or you can also use any of the other two foot positioning. ➖Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for 2 second contraction. ➖Bring the legs back to the initial position using a 4 – 5 second negative. This will really light your hammies up! ➖Repeat for the recommended amount of repetitions. – This will put ton of tension on the range of motion for your posterior chain. Judge according on your ROM.

A post shared by Bo Diesel, CSCS (@croptoptrainer) on Jul 13, 2017 at 3:53pm PDT

See also

Dustin and Simon Dunn·

Interviews

An Interview with Simon Dunn

4. Reverse Back Hypers Glute/Ham Extension Raise

View this post on Instagram

Reverse Back Hypers Glute/Ham Extension Raise – 👉🏽 Lay down reverse on the hyperextension grab where your heels would lock in, or on the sides of of the decline bench. 👉🏽Then put enough bend in your leg and point toes enough that the DB sits secure on the bottom of your foot. 👉🏽Once locked in; press straight up driving through the heels and squeeze the glutes. 👉🏽Hammies aren't doing an actual curl, but will be burning the entire time due to holding that bend in the legs. 👉🏽These will light your Glutes/hammies up an insertion point through the bottom of your hammies – Individual Personalized Training Program 👫 available for men and women 📧 thecroptoptrainer@gmail.com

A post shared by Bo Diesel, CSCS (@croptoptrainer) on May 29, 2018 at 9:42am PDT