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Working Your Hams


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Straight leg deads: knees locked; GO VERY LIGHT, can cause some pain in the back of knee otherwise; use full range of motion if you can.

 

Stiff leg deads: same as straight except knees are in a slightly bent position.

 

Romanians deads: Same as Stiff BUT only go about 4-6 inches or so below the knee; basically if you feel your back rounding you went too far, keep the back flat, head up and chest out.

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Well you've posted things about my two weakest muscle groups. Here I seem to be doing the technique correctly and still don't feel anything in the hams, so the technique is actually not that good probably. But nobody who knows better than me has been able to tell me what am I doing wrong so far, my form seems to be right to their eyes. I dunno!!!!

 

Then I go to the curl machine and I have a nerve injury that hurts really bad in the left knee. So basically I'm out with hams. It really bugs me because my quads grow fast and it looks unbalanced.

 

Do you have any suggestion of what I could do?

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Well with nerve damage it is hard to say. It can makes things worse leading to more atrophy and long term damage.

 

Try using slower rep speed with your exercises is possible. A 4-5 count negative. Also do back extensions as well if you can.

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Try using slower rep speed with your exercises is possible. A 4-5 count negative. Also do back extensions as well if you can.

 

Yes, I forgot to mention that because it's been just once. But yesterday I did back extensions and I felt my hams burning.

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Well you've posted things about my two weakest muscle groups. Here I seem to be doing the technique correctly and still don't feel anything in the hams, so the technique is actually not that good probably.

 

Where do you feel it? I don't feel deadlifts in my hamstrings either... they primarily hit your lower back and I feel that give out well before my hamstrings.

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Yeah, I'll feel my hams stretch but it's mostly in the back that I feel it.

Hamstrings are something I don't feel until the next day. Larger muscle groups are like that. My legs are never sore until the next day, as well as lats, and abs. I can usually do abs all day long and not feel a thing lol.

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Well you've posted things about my two weakest muscle groups. Here I seem to be doing the technique correctly and still don't feel anything in the hams, so the technique is actually not that good probably.

 

Where do you feel it? I don't feel deadlifts in my hamstrings either... they primarily hit your lower back and I feel that give out well before my hamstrings.

 

Same here. I feel it in my lower back much more than in my hams. I've asked people who know better, done my own homework... but it still feels as not working on the hams but in the back.

 

What Future says about back extensions is really true. For me back extensions actually work my hams harder than any other thing.

 

(I think I'm really messed: Hams techinques work on the back and back ones work on the hams )

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