I tried many hamstring exercises, including stiff legged deadlifts. However, I did not get an impressive result. What exercise could you recommend for me?
If you pump your legs not for beauty, but for business, then you need reverse hyperextensions. When performing the traditional version, you lift the body using the muscles of the lower back, but the reverse version requires lifting the legs. Moreover, it will not be possible to raise straight legs upward with the force of the hamstrings alone. The lever of the lower extremities is too large, and therefore the gluteal muscles (large and small) and the muscles of the lower back come to the aid of the biceps of the thighs.
The end result is a striking exercise that mimics the natural action of the hamstrings. It is for this reason that reverse hyperextensions are a favorite exercise of powerlifters. The movement mimics the final phase of a deadlift. True, there you stand and straighten your body relative to your motionless legs, but here your body takes a horizontal position, and you straighten your legs “in line” with your motionless body.
If you don’t have a special machine at your club , perform the exercise on a hyperextension bench. taking the “reverse” position on it. Moreover, the support roller should fit exactly under your waist so that your hips are supported. Firmly clasp the footrest with your hands and do at least 10-15 repetitions per set. The Reverse Hyperextension
Complex
is performed first to maximize the strength of the entire muscle “chain” running along the back of the thighs.
REVERSE HYPEREXTENSION – 3 sets, 10-15 reps, 1-2 min. rest
ROMANIAN DEADLIFT – 3 sets, 8-10 reps, 2-3 min. rest
LYING LEG BENDS – 3 sets, 12-15 reps, 1-2 min. Rest
Once you have mastered bodyweight reverse hyperextensions well, add additional weights to the exercise. Hold a light dumbbell between your feet.
