Hamstring work

C

cgutcu

New Member
Hello.
Just a quick question:
Is squat and conventional or sumo- deadlifts enougth for hamstring hypertrophy?
I am asquiing it because leg curls is bad for my hips, and stiff-leg deadlifts and romanian-deadlifts are to dangerous for my lower back(I have long legs and shorter torso)

Thank's
 
Romanian deadlifts are the hamstring king.  I just did some sets with 225 yesterday and my hamstrings are in some serious DOMS today.  My low back feels fine.  Its all in the form, don't flex the spine, move at the hips only. Your ROM will be limited but its fine, I only go as deep as I can with the bar which is just below the knees with my terrible flexibility.
 
<div>
(EL_VIEJO @ Jan. 25 2008,17:27)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Chances are very good that you are not doing them correctly.</div>
Yup, you don't bend your back, nor do you particularly try to lower the bar. Mainly you arch your back and stick out your butt -- the bar goes down all by itself.
 
Please excuse my ignorance, but I can't really see a big difference between a Straight Leg Deadlift, Stiff Leg Deadlift, and a Romanian Deadlift. I've looked at some sites that show how they're done, but I really can't see the difference. Could someone please explain the difference? Thanks.
 
<div>
(XFatMan @ Jan. 27 2008,04:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Please excuse my ignorance, but I can't really see a big difference between a Straight Leg Deadlift, Stiff Leg Deadlift, and a Romanian Deadlift. I've looked at some sites that show how they're done, but I really can't see the difference. Could someone please explain the difference? Thanks.</div>
I understand your confusion. I had the same problem in seeing the difference. One of the problems is that some of the people demonstrating these exercises don't know how to do a proper Romanian DL. A 'straight leg DL' and a 'stiff leg DL' are 2 terms for the same thing. A Romanian DL is really just a type of stiff legged DL. The main difference is that in the Romanian DL the bar is kept close to the legs grazing them as it goes up and down. In order do this and keep your legs relatively straight you have to concentrate on sticking your butt out towards the wall behind you and sticking your chin out towards the wall in front of you while keeping your back arched. The degree to which you flex your knees is up to you. The straighter your legs the more pull you'll feel in the hamstrings. Think of it as a 'good morning' with the weight in your hands. Try it with no weight or a broomstick until you get the feel. And watch the video.
 
You must log in or register to reply here.
Back
Top