Deads for Hams...

[Jordan]

...how do you do them??? ive always used deads to hammer my lower back but CANT get a burn in my hams from them. I tried stiff leg deads for the first time this week on my leg day but as usual, i only got a burn in my back. does anyone have any advice on how to target hams/glutes better? all advice appreciated... thanks
j

[Stonecold54]

Re: Deads for Hams...

Originally posted by Jordan
...how do you do them??? ive always used deads to hammer my lower back but CANT get a burn in my hams from them. I tried stiff leg deads for the first time this week on my leg day but as usual, i only got a burn in my back. does anyone have any advice on how to target hams/glutes better? all advice appreciated... thanks
j

#1 you have to be very careful doing these. I like to keep my back straight. I know some guys curve their back but I don't like to take the chance.
#2 you really have to practice using your hams as a lever to get the weight up instead of your lower back. it takes some practice but if you really focus on them and squeeze them, they should do the majority of the work

[Jordan]

i dont really understand the science of this excersice. i dont see how you could use your legs to raise your back. i figured that your hams get a workout because theyre supporting so much weight but i guess thats not true.

[New_Mass]

Re: Re: Deads for Hams...

Originally posted by stonecold54
it takes some practice but if you really focus on them and squeeze them, they should do the majority of the work

This is key, squeeze and make them stiff on your way up and try to relax your back with your chest always positioned upward as you go up and down. Feel your hams pulling the weight up. This takes a little practice but in time you should see the results you want.

[Stonecold54]

Originally posted by Jordan
i dont really understand the science of this excersice. i dont see how you could use your legs to raise your back. i figured that your hams get a workout because theyre supporting so much weight but i guess thats not true.

picture this- when you start the movement your legs are perpendicular to the floor. now instead of bending at the waist, you want to stick your ass back while keep a minimal bend in the knee so your legs actually create a larger angle than 90 degrees. you must keep the tension on your hamstrings the whole time. when the barbell gets to about your knees I like to turnaround there. you must visual your hamstrings as a lever to return your body into the starting postition so you don't use your erector spinae. when you get to the top of the movement really squeeze your ass and hamstrings foward so that your legs form and angle of less than 90 degrees to the floor. I hope that makes sense. :D

[Jordan]

thanks for the advice... i think what stonecold was reffering to was ordinary deadlifts... not still leg deadlifts... am i correct? you also mentioned correct form. when you said that some people like to bend their backs, did you mean bending your lower back in or out? I always keep my lower back arched (the way that makes your gut stick out) when i do them. thats correct form right?

[bonebreaker]

There are much BETTER and SAFER ways to work hamstrings. IMO, you're asking for eventual back trouble with stiff dead lift work. BB

[Stonecold54]

Originally posted by Jordan
thanks for the advice... i think what stonecold was reffering to was ordinary deadlifts... not still leg deadlifts... am i correct? you also mentioned correct form. when you said that some people like to bend their backs, did you mean bending your lower back in or out? I always keep my lower back arched (the way that makes your gut stick out) when i do them. thats correct form right?

no I was referring to stiff legged. I just didn't do a good job desrcibing it. LOL- and yes you should keep your back arched

[The_Jarhead]

stiffies have to be the hardest thing to explain. It's all about sqeezing the hams and glutes, You have to actually try not to use your back. If you can't get it down there are many other ways to hit hams.

[Stonecold54]

Originally posted by The_Jarhead
stiffies have to be the hardest thing to explain. It's all about sqeezing the hams and glutes, You have to actually try not to use your back. If you can't get it down there are many other ways to hit hams.

yep, more of a visual thing. ;)

[Jordan]

alright, thanks everybody for your help... next leg workout, my hams are DEAD! haha peace,
j

[JACKAL]

if you were describing stiff leg DL then why did you say you start with legs parallel to the ground. if my legs were parellel to the ground i would have to be laying flat down. did you mean perpendicular?

[Jordan]

maybe he meant thighs parallel to the ground

[Stonecold54]

Originally posted by JACKAL
if you were describing stiff leg DL then why did you say you start with legs parallel to the ground. if my legs were parellel to the ground i would have to be laying flat down. did you mean perpendicular?

DOH , that is what happens when I type to fast and I have to go somewhere after I didn't reread it. Thanks I will edit that. I meant perpendicular.

[JACKAL]

Originally posted by stonecold54
DOH , that is what happens when I type to fast and I have to go somewhere after I didn't reread it. Thanks I will edit that. I meant perpendicular.

heh heh, it happens to me all the time bro