Band Prone Hamstring Curl
Спорт
When choosing exercises, one of your main considerations should be the muscle length you’re training them in. Exercises that train them in their longest position (think hips bent with knees straight) do a great job, but as do exercises that train them in their shortened position (think hips straight with knees bent).
Banded hamstring curls put your hips in a straightened position, working through knee flexion. With this position and the ascending band resistance, these load the hamstrings most in their shortened position. Because of this, these do a crappy job of training your hamstrings in their lengthened position. But the squeeze and pump you get on these more than make up for it.
Combine them with something more hip-dominant (like RDLs, back extensions, pull throughs etc.) to cover all bases. Sets of 20-30 reps work well towards the back end of a workout. Or start with them; some say their squats feel smoother after they get a hamstring pump using these bad boys. - Gareth Sapstead
🚀 T Nation Site www.t-nation.com
🚀 Coaching Forums forums.t-nation.com
🥇 Best Workout Supplement biotest.t-nation.com/products...
🥇 Best Protein Powder biotest.t-nation.com/products...
🥇 Best T-Booster biotest.t-nation.com/products...
🥇 Best Prostate Support Supplement biotest.t-nation.com/products...
🥇 Best Curcumin biotest.t-nation.com/products...
🥇 Best Fish Oil biotest.t-nation.com/products...
🥇 Best Sleep Supplement biotest.t-nation.com/products...
🥇 Best Fat-Loss Supplement biotest.t-nation.com/products...
Пікірлер: 43
Why didn't I think of that flip-over move at the beginning...
@jimmy2055
8 ай бұрын
same
@Who_isArjun
Ай бұрын
We dumb
@woodfamily5229
Ай бұрын
We make muscles big happen, not smart thinkings
This is one of my favourite exercises, it's so challenging!
Thank you so much !!!!!
Thank you ! This is very helpful !
great idea!
The contraction you get from these is immense. Think of this as a bicep curl for your hamstring and it's a real killer. I only need to do 8x3 with this and my hamstrings are cooked.
@inishmor
2 жыл бұрын
for this should your feet be neutral facing outward or inward?
@Jaedennm
7 ай бұрын
@@inishmor not inward or outward, puts too much stress on the knees that way keep it as neutral as you can
Thank you!! For some Reason I could not think of a way to do this. I feel like an idiot. I kept trying to stand up amd do it. Life saver!!! My glutes and hammy’s thank you.
@onpoint357
Жыл бұрын
You can do standing with tube style bands and ankle straps
@ordinarryalien
7 ай бұрын
Your glutes can talk? How did you train them?
I have two different bands and both feel too strong for my hamstring curls... Why on earth didnt i think of just using two feet in the band?! Not always necessary with unilateral, even though that is good also ofc. Great video, thank you for uploading testo nation
Amazing technique
I use it too, its litteraly an hamsting demolisher. Better feeling than any ôther ex
This is great for doing hamstring curls during the covid 19 outbreak if you only have bands and minimal weights
Those things hurts! The contraction you get at the top of the movement is insane. I like doing them single legged as well. Really good variation.
@DogFishAttack
3 жыл бұрын
Graham Callaghan Can build muscles with this exercise?
@Jay-we2ek
3 жыл бұрын
@@DogFishAttack Yes. It's resistance. Any resistance, as long as it taxes the muscle will work. You can see the contraction he's getting at the top.
@onpoint357
Жыл бұрын
@@Jay-we2ek Thats a fact 💯 and as long as you progressive overload
Seems great for young athletes as well.
Seems to just be pulling at my ankles
Are these supposed to hurt your shins ? Cuz ouchie
Which exact band are you using? Can you please post a link to where you purchased it from? Thanks!
@erifin210
3 жыл бұрын
It looks like the one I have,35kg resistance.
@csgtjureydsvfg
3 жыл бұрын
EliteFTS
Great variation for training hamstring espically for those who workout at home like me. Can anyone pls tell me what should be the ideal resistance level of bands??
@frankkasper5726
9 ай бұрын
Don't go heavy just go to failure..... And don't forget to push your pubic bone down towards the floor.
@dragomegaman3711
7 ай бұрын
I'd recommend 15 Kg Resistance Band From Decathlon online store The blue color resistance band
Hello Bro
My quads hurt when doing this I can’t target my hammies😔😔any advice?
@LuisLopez-iq3nx
3 жыл бұрын
Have u tried form rolling your quads, prob they are tight.
@frankkasper5726
9 ай бұрын
Make sure you push your pubic bone down towards the floor and go slow with your reps.
I have skin pinch.on my butt from biking.hurt my hammys by raising my bed too high.now calves hurt too.any tips plz I'm 63 yrs old.
Can u plz guide me how much reps, sets? or resistance would that band offers? what are the proper protocols?
@maryigbinosax__4878
3 жыл бұрын
As a track athlete, I've been coached to do 4 sets of 15 to 20 reps. Hope that helps!!
@higiniomorales459
3 жыл бұрын
What she said, the weight/resistance should be heavy/strong enough that all you can do is 15 to 20 reps per set. Oh and rest 60 to 90 seconds between sets, hope this helps.
@sh-hg4eg
2 жыл бұрын
You should be looking at 6-12 reps for 3 sets, for hypertrophy.
@onpoint357
Жыл бұрын
For muscle building stay in 6 - 15 rep range. Even though its scientifically proven that you can even build muscle going up to 30 reps as long as your training hard close to failure
@user-jw8sx1pw6w
Жыл бұрын
"resistance would that band offers" These bands usually come in sets of 4-5 with different resistance. I recommend by a whole set and choose appropriate resistance for different muscle groups. For some it will be smaller for some - larger
Not sure I like this. Feet seem splayed. Biomechanically overloading bicep femoris and TFL/ITB instead of medial hamstrings.