I literally never feel these in my hamstrings. Despite starting with low weight like just a 45 and focusing on form. Only ever feel in my lower back and possibly butt.
was trying to add them in cause I heard leg curls ar enot enough
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Try single leg with a dumbell. Stabilizer and hamstring hitter. Never fails to get my hammies sore.
Straight leg deadlifts hit hamstrings
Stiff leg deadlifts hit the glutes
Know the difference
Also keep your back straight if you don't want to involve the lower back
You must make sure you keep your back flat and braced throughout.
Also make sure you don't loose tension at the bottom.
It's spelled lose you fricking moron.
"Language Timothy.."
"Sorry Father"
Try doing RDLs with like half your deadlift weight. Really try to feel the stretch in your hams
Are you bending your knees?
Do not think about bending over, think about pouting your ass backwards while trying to have as straight knees as possible. If you feel you need to squat the weight up you're going too heavy for your strength level.
The only reply that knew what they were saying, you're not feeling it stretch your hamstring because you're bending over rather than moving your hips backwards.
Imagine you have hands full of grocery bags and an open car door you need to close, you're going to shunt your hips back to close the door with your ass. It's the same thing.
Slightly bend your knees (think just unlocking them) then push your hips backwards until you reach a max hamstring stretch.
Ignore the bar, simply focus on moving your hips.
Do not bend your knees further, this will relax your hamstrings.
If you still can't feel it, you are doing it wrong. Unless you are INCREDIBLY flexible (can put palms on floor with no warm-up and locked knees), you should be able to do this with just your hands sliding down your legs and reach a maximal stretch on your hamstrings.
Do not bend forwards, slide the hips back.
If you still can't make this work, stand near a wall, facing away. Unlock your knees, then push your hips back to touch the wall with your ass. If you can, then take a half step forward, and repeat until you learn how to move your hips back rather than bending forward at the hip.
That is the secret to the RDL.
t. Exercise Scientist
Hi Mike <3
Yep this is what helped me feel it in the right area. I have the que that I need to turn off the light by reaching for the switch with my butt.
Also, not sure why people say you shouldnt have any bending at the knee. They knee shouldnt travel forward at all, thats for sure, but the upper legs should bend backwards a little thus creating some knee bending. Right?
You're bending your knees too much.
Not necessarily, if you bend the knees too much, you'd go into RDL mode most times AS LONG AS you're hinging at the hips.
If he's bending the knees too much, he's also someone who has no idea how to hinge and is doing the "use my lower back and nothing else to move the bar" shit.
Have the slightest bend in your knees.
Push your ass backwards then push your crotch forwards. Don't do anything else.
Don't listen to any of these dumbasses.
First things first: how far down can you reach with straight legs before your hams start acting up?
Knees? Mid shins? Ankles? Ground? Knuckles on the ground? Palms on the ground? Can you hug your calves? Elbows touching shins?
Wherever that maybe, that's your cue for the STIFF Leg Deadlift. Initiate the eccentric part of the lift one or two seconds after you feel your hams.
>Don't listen to any of these dumbasses
>proceeds to give the exact same advice
Probably because you're not doing them correctly.
If you're trying to do stiff legged DLs, most people moronicly use their lower back and don't hinge the movement, they bend the knees too much (turning it into a glute-focused RDL movement), or, don't get the bar low enough to the floor to actually stretch the hamstrings effectively.
My advice? Start LIGHT, with at least 25% less weight than you'd think you need, do SLOW 5 second negatives and focus on making SURE you keep the legs mostly straight (a bit of minor knee bend is ideal), and that you keep the bar CLOSE to your body so that as you lower it and push your ass back slightly, you actually feel the hamstrings working as they should. Start light until you get proper technique down, then, add more weight.
I'm a fat frick and I do good mornings without weight and get burning glutes around the 15 rep range. Get on my level.
>starting with low weight like just a 45 and focusing on form
stop being gay dude...
you're most likely not performing them correctly. conventional/rdl/sldl hit the lower back anyways so if you don't want to feel it switch to sumo or trap bar.
>grows your hammies
Thats because it’s a back movement. Think of the glutes and hamstrings as secondary muscles for this.
>Thats because it’s a back movement.
You're doing it wrong. It should feel as close to a hamstring isolation movement as possible
Just look at the leverages. Your lower back has to stabilize that. The hamstrings are at a far easier leverage. That is why on a back extension you can feel the hamstrings and glutes more. The leverage changed.
>Just look at the leverages. Your lower back has to stabilize that.
Yeah, your erectors are working isometrically, but the actual mover is hamstring contraction rotating the pelvis. If your erectors are working not just to hold tension, then you need to work on your hip hinge mechanics.
It's easier to get it right with a snatch grip and from a deficit so you can really get a stretch in the hamstring. Do it right and you should get a ridiculous burn in your hams after a set.
t. 180kg x12 snatch grip deficit RDL
The issue is that your erectors are not as strong as your big muscles in your posterior chain of your leg. So even though it’s an isometric, it’s going to be way harder to hold the amount of weight isometrically with your low back than to move it with the stronger leg muscles.
And it makes it easier based on the leverage of the weight. You can rdl a lot with that leverage but you will only be able to do significantly less on a back extension. And that is because the leverage for the posterior chain of the legs are having to work harder to move the weight up.
It’s not wrong. If an rdl is dealt more in the hamstring it’s just that there’s a serious mind muscle connection being made most likely. The natural way to feel it is with your back based on how it is needed to make sure you stay neutral.
I want to hit my glutes more. Enlighten me scholars.
>No replies
Do a different exercise. Back extensions. Hip thrusts. Cable kick backs.
Pull from blocks/a rack and use more weight.
it could be that the angle isn't hitting the way you need. Try using a single large dumbbell and hold it upwards. Your lower back is activated because the abs are failing to contract adequately. it's a muscle habit that should be built up.
Focus on keeping your chest up and stick your hips back until you feel a stretch in the hams. It’s easy to cheat this movement if you’re not careful
Have you tried pushing the weight away from the floor as well? If you aren't doing any sort of pushing and all you are doing is just pulling with your back, then it makes sense.
To me it sounds like your butt is way high up in the air and all you are doing is just making movement in your hips only
The back extension machine works hamstrings.
Hamstrings go all the way from your ass to your lower leg.
Your knees absolutely need to be locked, or almost, all throughout. If you bend your knees even a bit, when you go up your hamstrings shorten at the hip while they stretch at the knee resulting in zero length change, zero gains.