My programming, YOUR program: www.BaseStrength.com/the-app FreakAthlete Nordic Hyper ON SALE: bit.ly/4aC545i Proudly sponsored by Barbell Apparel! Get BRMLY merch at www.barbellapparel.com/bromley

@theworldofwoo8320

3 ай бұрын

Looking at that dumpster of a room I can understand why you have a dislike for people who studied all this and apply their knowledge. But ya thanks for dumbing their work down for us

I'm a simple man. I came here to be told that my practice of doing RDLs, goodmornings, and then supersets of ham curls with LB hyperextensions after deadlifting is good. I have had my bias confirmed & reinforced and I will be taking no further notes or instructions.

@2jmajjic

3 ай бұрын

✅✅✅

@bestwesterner

3 ай бұрын

🫡🫡🫡

N=1 here, but as someone with knee issues, taking hamstring training seriously has improved knee health (at least how it feels and performs) immensely.

@blacklightbowl

3 ай бұрын

i noticed when i started going hard on my hams my knees felt unstable for a couple weeks. Eventually it leveled out though and my hams caught up, knees haven’t bothered me in over a year.

@theFriendlyGhst

3 ай бұрын

That's actually the main reason I train hamstrings. I've got patellar tracking issues and the hams are responsible for pointing your lower leg.

@whitenozze

3 ай бұрын

If you have knee issues, look at the hips and ankles. Training hams=doing more hinges= using the hips more

@gulumbabumbaman1470

3 ай бұрын

have you ever tried kneesovertoesguy’s routine? that guys a lifesaver

@thomasowens4844

3 ай бұрын

Fr

i’m more impressed by the drawing than anything else 😂

These drawings are better than they have any business being

@MPLifts1111

3 ай бұрын

Vitruvian Man vibes

"Unreasonably sore" is a good description, that was the first few months of getting back into it. I didn't train hamstrings for a year due to a sciatic nerve/disc issue that has since been repaired. Now I still get horribly sore, but it doesn't last a week and a half anymore, more like three days. The work did pay off, I can RDL close to what I deadlift, so something must be working... or my deadlift is more embarrassing than I'd like to admit.

This video made me feel smart. I regularly do RDL, good mornings and hyperextension post deadlift.

I only did RDLs instead of pulling from the floor for a good 2 years. Now after 3 months of pulling from the floor and doing RDLs as a second exercise, I have no regrets! Now I RDL more with it as a second exercise than I did when it was a first. Latest sets: Deadlift: 230kg x5 RDL: 200kg x5 Hamstrings never feel like a weakness. Love it.

lmao the “unreasonably sore” point was the sign that called out me. benched 225 but couldn’t dead 275 lmao

@Isaiah_McIntosh

3 ай бұрын

How does the ratio get this bad 💀

@vikt

3 ай бұрын

​@@Isaiah_McIntoshHe probably has bad deadlift leverages and consequently good bench leverages. Short arms seems the obvious conclusion to what i just said

@Isaiah_McIntosh

3 ай бұрын

@@vikt Still man, thats a crazy ratio. That's more like he just doesn't train deads. Even if he has a super subtotal specialist build. He could psuedo squat more than that....and that's assuming worst case scenario form wise. I'm pretty sure the answer is actually that he's been training bench way longer than squats.

@vikt

3 ай бұрын

@@Isaiah_McIntosh Yeah, i guess that makes sense

@ADHDlanguages

3 ай бұрын

You gotta get the legendary "all 3 lifts are 315 somehow"

Really insightful, thanks for putting energy to create quality content.🙏

Love how Bromely has stuff all over behind him - shows where his true focus lies - movement on the mind

Bro this is the most in-depth Hamstrings training video out there, thank you

For the 45 degree back extension, use a very wide snatch grip with straps if needed and use 25 lbs plates to get more range of motion. You can slowly progressively overload by adding a 2.5 lbs plate each side when needed. Nothing kills my posterior chain as much as this with this little fatigue.

Popped my back about 4 years ago deadlifting, started doing loaded back extensions after that. Not only saved my back but both my back and deadlifts are stronger than ever.

This is probably the best information I’ve ever gotten on hams/erectors/glutes. I will consider adding some of these exercises to my alternate leg day. I have a quad leg day and a more butt and ham focused leg day. But that butt/ham leg day needs work. This video will help me make a better ham/glute leg day. Thanks Alexander!

Best analysis of Hans I’ve ever seen ever. Amazing. Thank you.

bro just sold that freak athlete piece to me with this video, even if its an obscene price i need one ASAP

When using 45 degree bench and a barbell, use wide grip like in snatch. You will additionally overload traps while increasing range of motion at the bottom part.

Posterior chain focus for myself the last 2 years has been a game changer in all aspects of my life… literally!

Instead of holding a plate while doing the back ext I take a straight 80-100lbs straight curl bar and do exactly what you said . Treat the beginning like a pullover with arms extended out shoulders protracted then pulling to my mid section while at the same time, being properly braced/setup posterior wise for the extension . Then on power week, explosive from the ground up always but this will Be almost like a football sense I call it . Explode from the ground, tap curl bar on rubber handles of extension machine and control the negative rolling arms back out in front of you . Going on 3 years strong, and I never dead lift only rack pull every other week as a trade off with this. As a builder of the body, with slight power strength lifting desires . Good mornings were my ish 2017 era, ppl and homies use to look stare, talk dumb. Meanwhile their soft and immobile a decade later from graduation and we just kissed the door of our peak ✊🏾✊🏾✊🏾✊🏾 #keeponkeepinonkickingwings

Love the drawings, it kinda show stuff more clearer

Your content is so good

My Favorite Hamstrings Exercises are Good Mornings and Nordic Hamstring Curls, I absolutely love the feeling of sore Hamstrings

Great content, AB. Crap-ton to digest, no matter who you are. Keep it up.

have always wanted a bit more detail on "lombard's paradox", thanks

Made it to 5:30 and I already want to thank you. Thank you for saying that the squat does not provide enough stimulation to grow hamstrings. This is true even for the low-bar squat. The LB squat has shown a little more activation in the hams, but still not enough to stimulate growth. It doesn't matter how much "hip drive" someone uses - the squat is not a hamstring exercise. There is a common-sense explanation for this: the hamstrings are direct antagonists to the quads. Even with Lombard's Paradox, if the hamstrings were to contract very strongly during a squat, this would counteract the work of the quads and your legs wouldn't be able to move. This does NOT mean that the hams are not important to the squat. As you noted, the hams do not change length until the finish of the squat to get the torso upright. Throughout most of the squat the hamstrings contract isometrically to stabilize the knee. So even though the squat does a poor job of building strong hamstrings, strong hamstrings are important in the squat because it makes their knee-stabilization job easier. One other thing people will say is "But I know I use my hamstrings in the squat because the backs of my legs are sore after doing squats." The backs of my legs are also sore after squats and I mainly do high-bar and front squats. That's because there is another muscle that crosses the back of the legs that contracts very strongly during the squat: the adductor magnus. Unlike the hamstrings, the adductors are NOT direct antagonists to the quads and a strong contraction from the adductors will not interfere with the work of the quads. Greg Nuckols has written two very good articles on the topic of squats and the hamstrings. If you like to nerd out on this anatomy stuff I recommend reading them.

I actually just added RDLs to my program a couple weeks ago. The soreness, it's almost like I never trained them before! The part about walking funny for a week was all too true.

As someone who just finished a Ph.D. I already regret getting, 3:05 made me want to go squat to feel better

@Kingofcrocs1

3 ай бұрын

What is your PhD in?

@storiedstrength

3 ай бұрын

@@Kingofcrocs1 English. I did it because I loved writing and teaching, but just ended up hating academia

@storiedstrength

3 ай бұрын

@@vikt hypocrisy, extremism, exclusionism, intolerance-usually from the people who paint themselves as woke, ironically. I’m pretty centrist (and detached) politically, but you’re considered a bigot if you don’t force political ideology into classes that are supposed to be about writing mechanics

@Analog_Pilgrim_138

3 ай бұрын

@@storiedstrength I realised not too long ago that tertiary institutions are for windbags with tenure pigeon-holing the Mind, not actually learning or expanding/liberating the Mind. If you don't mind me asking, what was the focus of your thesis?

@storiedstrength

3 ай бұрын

@@Analog_Pilgrim_138 It was a systematic review of pigeonhole diameter

Nice explanation on why squats and deadlifts are both important for well-rounded legs.

Good mornings are my favorite leg exercise. I just like them more than RDL. I feel them better, But I really gonna try the the decifit RDL. Never thought about that.

This app looks fkn sick, congrats man

I've almost exclusively floated the bar on DL after injuries to my back. Its honestly so nice for reps. My one rep max is still increasing. And I've been doing this for about 7 or 8 months. Max went from a shitty 545 to repping 605 for the first time

the drawings are my favorite part, i was laughing my ass of when he said "looks like the human centipede going on here.."

dude, I was distracted by that freaking pumpkin

I can do 5 Nordics @198lbs yet struggle with 200lb RDLs. I will never understand my body.

@Issvor

3 ай бұрын

Lol, completely opposite here. 167lbs, can RDL 230lbs for a set of 10 but can't Nordic curl

@mario8833

3 ай бұрын

Do you do only negative nordics or the full eccentric and concentric? Also, with rdls you have to consider Lower back and grip strenght (plus a bit of your bodyweight besode the bar)

@fluffyrider9467

3 ай бұрын

@@mario8833 Full Nordics up and down. Maybe my back is weak; grip is powerful can close the coc2.5. I tried back extensions and everything I can't move beyond 180-200lbs without low back injury.

@strengtheats6399

3 ай бұрын

Wtf is back grip? With that said you probably have a weak back, erectors, or something else, or you don’t know how to brace correctly. I can barely do 1 nordic curl and I can RDL 450lbs for reps at 195lb BW so they’re not very correlated tbh. You will be strong at whatever you train often.

@xander4644

3 ай бұрын

I can RDL 225 for 10 but can't squat 225 for 1. What is wrong with me?

This was a damn good video.

I came to the conclusion a couple months ago that I have weak hamstrings. My quads are massive, but my hammies are quite flat. I don't have leg machines in my home gym, but I have been doing heavy RDLs to assist my conventional deadlift. I have also implemented sprinting into my training

Doing back extensions with a bar on your back is so much better for transfer to squat, I got it from Dmitry Klokov and it has been a game changer. its more of an upper back and glute exercise than hamstring but it hits all harder than the pete rubish style imo.

Movement gems has world class hamstrings and he does all this stuff frequently.

not gonna lie the only hamstring focused exercise I'm doing are the RDLs just because regular DLs, good mornings and such make me afraid of possible injuries to my lower back if I'm closing in on my RIR on heavier weights, or even lighter with higher reps, it might not happen if I commit to those with better discipline and caution but at this point I'm happy to where I'm at with my hams

Titan has a 45-90 degree hyper machine for like $200. It doesn’t do everything the Greek Athlete one does but it gets the job done.

Nice background choice

I was in the opposite camp where I only did leg curls and no pulls for like 2 years. Went back and I added 90lbs to my deadlift and realized I didn’t have to deadlift which was super convenient because I hate doing them.

The thing about my hamstrings is that i used to do 225 rdls with like 8 slow reps and i still had debilitating soreness for 5 days. If youre training hamstrings hard enough you will get sore no matter what because they accumulate the most amount of damage of all the muscles

Is Kong and Fulsterkor by any chance coming to the app? So far, Im im loving it! I did evolve and juggernaught and I like Basestrength AI the most. I am currently doing block, but Bullmastif is next for me.

Strict strait leg deficit dumbbell deadlift is the only, and ultimate lift for hammies.

Good timing since today is RDL day

This video was awesome! This is how you should think about exercises.

How would Zercher RDL’s differ from conventional RDL’s in terms of hamstring growth? Valid option?

I've always found low bar squats work my hamstrings pretty well. I'm going to guess that's got a lot to do with proportions though. I have a short torso and long femurs.

Where do you breathe if you aren't locking out your rdl/sldl? Normally I'd do it at the top because I can get a better breath and take a bit of a rest (yay straps and being able to rest part of the weight of the bar on your quads), can't really get a good breath on the bottom and doing it mid rep I'd either get a shitty breath if I continued bracing or would have to not brace that much which doesn't feel good in my back.

throw a lite band around neck for the 45 degree extensions woooeyy

GGR and Gluck shoutouts!

I only filled one of the four in that checklist but that's my key to hit more hamstrings. (JK i love hitting anything posteriore chain related).

It’s actually so real that my hams look like threads compared to my quads Other than being a smaller muscle with less volume

I have the Freak Athlete; curious how you set up those cable back extensions, looks like additional pulleys and cables attached to the base but it’s not visible in the video.

@AlexanderBromley

3 ай бұрын

I have it sitting on another cable machine I have. Speediance gym monster

Don’t forget the adductor magnus at the start of a deadlift it’s not just more quads

Atleast you've got good genes for drawing Bromster

Jesus that's a messy room Bromley 😂😂

So if I'm progressing on my deadlift about the same rate as my squat, I'm doing fine, right?

God bless you for that little dig at the “research-based” “community”

@SirKibble88

3 ай бұрын

They really don't get the hate they deserve

@brentdawgs8905

3 ай бұрын

Horsecocking weights > science based

@kamatayon6380

3 ай бұрын

The fitness community used to be full of the "jock" types who hate on nerds. Nowadays, nerds don't get as much hate. But this trend seems to be taking off again. I stoutly believe those who pick on science-based training are just returning to school because they didn't like those who knew more than them/were smarter.

@EnigmaticAnamoly

3 ай бұрын

Bromley subtly but routinely calls them out too. No one can touch AB's content. All the anecdotes, personal experience, trials and errors, how in depth he is, how well he articulates his points, the amount of topics and nuances he covers in detail.... Just damn near the perfect training channel.

@SirKibble88

3 ай бұрын

@kamatayon6380 Ever consider that the reason for the hate is because many of these science-based guys are insufferable, self-righteous douchers??? There's nothing wrong with a scientific approach to optimizing training. If you're just a clout chaser trying to reinvent the wheel to look cool, that's lamer than one of Mike Israetel's "jokes."

Stop sandbagging and start teabagging

@thomasreynolds1530

3 ай бұрын

Stop teabagging and start handbagging

@drip369

3 ай бұрын

@@thomasreynolds1530 get it girllll

In your opinion, is there a real difference between RDL's and SLD's?

if you've got bored with a biomechanics of what he was trying to say how the Body Works,basically he was saying that instead of having quad dominated legs you should have a more balanced approach by increasing your strength in your hamstrings any exercise with the hip flexion basically bowing, hyperextensions nordic curl good morning romanian deadlift/ stiff leg deadlift / forgotten the actual name where you actually on a raised surface romanian deadlift/ stiff leg deadlift ,

G'day Broms, how are ya mate?

Bromley, I would love to train with you.

Any advice on dealing with tendon pain on the low end of hams? Is that acl? Sharp pain on the back side of the knees prevents me from adding weight/reps on ham curl machine. it's annoying because I feel muscles are strong enough to do it.

@Dawksify

3 ай бұрын

Try some soft tissue work for the posterior side of your legs

i do squats and deadlifts beltless and needless to say my lower back gets toasted really bad after a DL session how would i find a way to add good mornings or back extensions to strengthen my back when i feel that they are already stressed enough as it is? Do i just buy a belt at that point?

@xander4644

3 ай бұрын

Depending on your split you could add good mornings on your back day. Starting with just a couple sets to see how recovered you are for squats and deads

You're a beautiful artist! But seriously not bad

My right knee feels extreme pain when I do hamstring curls and I don’t know why

I took this video personally 😂

damn how did he know I dont do "hard stenous grindy hinging" inside and outside the gym?

For me hamstrings have been very tough to train in my adult life (31 years old now). Not because of motivation to train them, or fear, but I had an ACL reconstruction surgery where they harvested a decent portion of my hamstring to use for my knee when I was 21 years old. My knee has been solid since then because of this, but if I do a hamstring curl it feels like it's cramping and I can't physically do it. Is there any info you know of that would help me out? Like, because I did a crappy job PT-ing the hamstring after surgery, am I fucked? Sorry for the long-winded comment but I appreciate the content.

Honestly i might not have shitty hammies. Now my glutes and quads 😅. Deadlift like 150+lbs than i squat not because my pull isn't mid but because my squat is ass. Don't feel my hammies get sore on rdls or deadlifts much really. Really fast off floor and passing the knee without much leg drive but fail like an inch or less from lockout. I haven't tested my max stiff leg, but i was doing my current max squat for sets of 8 on stiff legs months ago when my deadlift was like 50lbs weaker. Rounded back fishing rod ass puller.

The best cue I ever learned (from Jared Feather, science nerd guy) for hinging movements (goodmornings, RDLs, etc.) is pointing your anus toward the top corner of the room during the eccentric. My hamstrings started to get hit way harder than they used to after using that cue.

Perfect, just in time for leg day (*cries*)

Everytime I'm thinking of cutting and getting diced, you come up with bullshit like these. Now I gotta do these and get stronger for qt least 6 months. I'll never be slim

I want to do more Ham work, but after the first time doing deficit RDL's, my glutes have hurt for something like a month, and it isn't the muscles I don't think, it's something underneath it all.

@schmitt00

3 ай бұрын

I would guess sciatica. Was having a similar recurring issue and turns out I have two lower back discs bulged. you might want to do a MRI to be sure before further aggravating the issue.

@ZenKrio

3 ай бұрын

@schmitt00 it's not really easy to just get an MRI, I live in Canada, so I'll die before they consider wasting resources. And the pain is mainly at the point between my Glute and my ham, I thought it may be aggravated from the stretch. Sciatica is something I've death with for awhile, and I doubt I could squat 520lbs easily with it being bad like it was.

"practicing being bent over, with a rigid posture, and a LOAD" ok

I think I'm opposite. My quads are significantly weaker than my hams. I get unreasonably sore from ham exercises so i dialed back the volume. I don't think my hams are weak cuz my max is 160kg deadlifts at 67kg almost 2.5x my weight. Buuut my squat is like 80kg x 8 😢

Single leg seated hamstring curls are the devil. A hack for the lying hamstring curl: if you don't have good tension in the stretched position due to the position of the leg pad or strength curve of the machine, put an extra pad or two under your thighs so that your feet are relatively lower than your hips.

Why do my hamstrings get so fucking sore from squats if all the smart people say squatting doesn't train hamstrings properly?

It's the great content!! Because no one is tuning in for the high production, unmade bedroom backdrop!😂

Man, what happened to the sleek studio setup? The new setup is....chaotic.

Easiest test for the imbalance is quad extension vs a hamstring curl. Ideally it would be great to be close to 1:1

@lars-erikstrid2278

3 ай бұрын

Holy hell. I'm nowhere close.

@Isaiah_McIntosh

3 ай бұрын

💀my quads are weak af

@dipolodocolous

3 ай бұрын

This is a good comparison but most machines are completely different, so only really works with the same brand of machine for both

@phreevoycz5635

3 ай бұрын

That is crazy talk.

@martinskude6663

3 ай бұрын

Based on what? That makes no sense and sounds made up.

Chucky high schoolers have it made 😮😂

do a cover of "Groove battle" with ur diagram dudes lol

My hamstrings were strongest while I was in physical therapy for ACL reconstruction. We did a lot of single leg cable deadlifts, RDLs, and these things called triple threats which involved glute bridges and hamstring curls and a combo with a swiss ball. I should do those again.

You’ve confused the hamstrings with the glutes, as deadlift the knee is always flexed which would mean the glutes are biased and are the primary mover, as it is always stronger than the hamstrings. we know this because a stiff leg is always weaker than a true rdl or deadlift. The important part here is if the knee is flexed the hamstrings aren’t contributing much

@AlexanderBromley

3 ай бұрын

That's not correct. By a lot. SLDL is weaker because of a longer moment arm and less musculature being used overall. If one joint isn't moving and the other is, the hams are physically contracting.

I think I'm the opposite - I love pulling more than I like squatting..😂

How’s the ADHD treatment working for you? Still using the Vyvanse?

Damn, am I the outlier for preferring deadlifts?

@heterodoxic

3 ай бұрын

Deadlift is best lift!

@Damian.Williams

3 ай бұрын

Nah I love them too

@Isaiah_McIntosh

3 ай бұрын

Nah especially with the current era of young athletes love our deadlifts.

@Love-you-too

3 ай бұрын

Absolutely not and I’m proficient at them… I got more sqatty or split squatty because it carries over to my sport a lot better, also I already milked a lot of deadlift gains, got weak links, now I still try to have a balanced approach but the effort is less on heavy hinges unfortunately (still some… but not even deadlift or Romanian deadlifts)

If I had those doodles in Anatomy & Physio, I would’ve gotten an A+ (I received a C)

👍

At this point, I'm just here for Alex drawings.

Rubish still programs the 45 barbell extensions for his clients on the regular. A total posterior shredder and I'm the only person I've ever seen doing them at my gym.

Deficit RDL superiority gang rise up. Sumos seething rn.

Pain with good mornings? Try paused good mornings!

Oly lifters don’t have strong hams what?! Klokov doing 200kg pause at the knee snatch. Don’t think many humans have walked this earth with similar hamstring power.

I love kang squats and Nordic cuel my bodyweight, and with added weight. I don't fit in to your misnomer lol strong&never satisfied

@drip369

3 ай бұрын

Thinking about it, I'm actually wearing one of my neversate shirts which is the state of never being satisfied haha thanks Brian

@blacklightbowl

3 ай бұрын

have you been able to work up to loaded nordic curls ?

@drip369

3 ай бұрын

@@blacklightbowl well I do them every week and I start out going away from my heels as far as possible pulling myself back up and slowly getting closer and closer to touching my nose on the floor then I take a rest but there's a lot you can do to overload the volume to build up that nervous system pattern, like some people do them on benches where they will go to a certain angle and then pull themselves back up and I did that with crash pads doing a Bring Sally Up challenge, and then I did the same thing using an ab roller with the Bring Sally Up challenge but I would only make contact with the ground at the last 30° or so and when you're doing sets of 32 haha it eventually gets easier to the point that I would grab a 10 lb bumper plate and do my best to keep the focus on my hamstrings and my lats Only, which eventually turned into 15 lb which eventually turned into 20 lb which eventually turned into 25 lb and again if you can keep that control where you can gently touch your nose, you're definitely not going to crash your knuckles into the ground holding a plate or kettlebell. There are other methods but doing such higher volume to trigger an adaptation in the nervous system was a big help for me. If you look on my profile you will see me doing it with my hands held up above the head (Y raise), with a slight hinge in the hips. That leverage feels pretty darn close to adding weight

@Just_City

3 ай бұрын

@@drip369dam, your probably fast af

@drip369

3 ай бұрын

@@Just_City 😏