Hammys

allanakern

My quads have blown up but I want my hams to be just as shapely....... I've been SLDL, deadlifting with feet apart (dunno technical name), leg curls (75 lbs, 3x10), plies with a 40 lbs bar, squat 125 x 3 (trying to focus on all my weight on my heels)... need more tips or suggestions

xcalygrl

Time and keep doing what you're doing. I have decently shaped hammys, but I have been working on them for over a year. I do a lot of deadlifts, straight leg dead lifts, walking lunges, static lunges, lunges with either my back or front foot elevated, step ups, and glute bridges. Working out your legs will eventually lead to success.

212019156

Do you have a pic or video showing how deep you are going on squats?

JoRocka

dead lift wide- is called sumo (same with a squat)

have you tried bridge lifts and ghetto hammy curls??

also- hammstring development will have a large part to do with body fat- I have solid hammys but you can't see them since I keep so much weight on my lower body.

allanakern

dead lift wide- is called sumo (same with a squat)

have you tried bridge lifts and ghetto hammy curls??

also- hammstring development will have a large part to do with body fat- I have solid hammys but you can't see them since I keep so much weight on my lower body.

yes I was going to ask if it had a lot to do with losing more fat percentage..

allanakern

Do you have a pic or video showing how deep you are going on squats?

I go a bit lower than my profile pic

212019156

In the pic you are doing a 3/4 highbar squat. You will get more hamstring activation if you get below parallel on a low bar squat. To do this, the bar needs to rest farther down your back, your legs need to be wider, and you need to go 3 to 4 inches deeper. You also look like you are breaking at the knees as opposed to the hips. You should be sitting back into the squat. Regardless if you make these changes you will not see actual physical changes to your physique in the short term. So be patient.

Also do you have a front shot and side profile shot showing your legs? Maybe you are not as imbalanced looking as you think.

allanakern

In the pic you are doing a 3/4 highbar squat. You will get more hamstring activation if you get below parallel on a low bar squat. To do this, the bar needs to rest farther down your back, your legs need to be wider, and you need to go 3 to 4 inches deeper. You also look like you are breaking at the knees as opposed to the hips. You should be sitting back into the squat. Regardless if you make these changes you will not see actual physical changes to your physique in the short term. So be patient.

Also do you have a front shot and side profile shot showing your legs? Maybe you are not as imbalanced looking as you think.

I have a front of my quads if you view my pics, but no side uploaded at the moment

Amestris

dead lift wide- is called sumo (same with a squat)

have you tried bridge lifts and ghetto hammy curls??

also- hammstring development will have a large part to do with body fat- I have solid hammys but you can't see them since I keep so much weight on my lower body.

What is a ghetto hammy curl? I am looking for some new lower body exercises.

allanakern

dead lift wide- is called sumo (same with a squat)

have you tried bridge lifts and ghetto hammy curls??

also- hammstring development will have a large part to do with body fat- I have solid hammys but you can't see them since I keep so much weight on my lower body.

What is a ghetto hammy curl? I am looking for some new lower body exercises.

Yes I 2nd this?

Amestris

dead lift wide- is called sumo (same with a squat)

have you tried bridge lifts and ghetto hammy curls??

also- hammstring development will have a large part to do with body fat- I have solid hammys but you can't see them since I keep so much weight on my lower body.

What is a ghetto hammy curl? I am looking for some new lower body exercises.

Yes I 2nd this?

Ok I'm glad I wasn't the only one who didn't know what it was. lol

ninerbuff

Here's a few I do with clients to break up monotony:

Stability ball hamstring curls (harder than it sounds)

Dumbell hamstring curl: you may need help from someone putting the dumbell between your feet while lying prone on a flat bench.

Standing cable: best done while supporting foot is standing on a step.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Hendrix7

Do you have a pic or video showing how deep you are going on squats?

I go a bit lower than my profile pic

get out of the smith machine and squat with a barbell.

allanakern

Do you have a pic or video showing how deep you are going on squats?

I go a bit lower than my profile pic

get out of the smith machine and squat with a barbell.

I do. that pic just happens to be on the smith, taken last spring

MityMax96

My quads have blown up but I want my hams to be just as shapely....... I've been SLDL, deadlifting with feet apart (dunno technical name), leg curls (75 lbs, 3x10), plies with a 40 lbs bar, squat 125 x 3 (trying to focus on all my weight on my heels)... need more tips or suggestions

How bout lunges and leg press?

JoRocka

Do you have a pic or video showing how deep you are going on squats?

I go a bit lower than my profile pic

get out of the smith machine and squat with a barbell.

I do. that pic just happens to be on the smith, taken last spring

so- do you have an updated picture/video of what you are doing now? I mean since last spring I've chanced how I have lifted significantly. I video at least once a month to check form and depth and any niggling little things.

What is a ghetto hammy curl? I am looking for some new lower body exercises.

or a natural ham string curl
check strength unbound for a tutorial- Waldo does a great job explaining.

or- just google it.

MityMax96

and hip thrusts.....I would think they would hit the hamstrings

solarpower03

Include glutes ham raises. Squatting deep also helps.

212019156

Have you ever tried this exercise for your ham strings? https://www.youtube.com/watch?v=yi9Em1LFiTE

They are friggen hard.

allanakern

I have also been doing cable kickbacks (I know that's mostly glutes but hits hamstrings a little too it seems) and I have been doing cross lunges with a 40 lbs bar. I do not have a video but its a good idea, I will have someone tape me

3laine75

Like everyone's said, wider stance - had a coach tell me this recently, I hadn't even realised my stance was narrow . I also like good mornings and glute ham raise. RDL seem to hit my hamstrings pretty well too.

allanakern

I just started good mornings - I feel them on my hamstrings a lot! not even so much my lower back even tho I do them on back day lol

husseycd

Include glutes ham raises. Squatting deep also helps.

I was going to say glute ham raises. They really hit the hammies and are deceptively hard. I also do Good Mornings, single leg romanian dead lifts, glute bridges, cable pull-throughs... I was actually having a lot of pain in my hip flexors and realized it was a weak posterior chain. Since I've started targeting more posterior chain exercises instead of just squats, my problem has decreased significantly.

I finally broke through my squat plateau, so there is that as well.

jemhh

Here's a few I do with clients to break up monotony:

Stability ball hamstring curls (harder than it sounds)


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Yes, I do these. They are deceptively difficult but in a good way.

allanakern

are SLDL best for hams or sumo

MyChocolateDiet

Yeah.

Lennox497

Thoughts into adding sprints. Basically thinking as long as you are doing barbell squats and deadlifts you'll get there.

RunsOnEspresso

jemhh wrote: »

Here's a few I do with clients to break up monotony:

Stability ball hamstring curls (harder than it sounds)


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Yes, I do these. They are deceptively difficult but in a good way.

I added these to my current routine. I didn't think they'd be so difficult but man was I wrong.

MagnumBurrito

Low bar squats. bodybuilder reps sets, like 3x10, flex your *kitten* 100% throughout, drop slow and controlled, and pause for a second when hit parallel.

ninerbuff

Another is putting just your heels at the top of a leg press platform and doing leg presses.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition