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Fitness Tips For 6/18/2014
Bodybuilding Hamstring Training
Halfway Hamstring Work
Ask a strength and conditioning trainer for some help on building up
your hamstrings and they will often refer you to training the
hamstrings with the stiff leg deadlift. And the stiff leg deadlift is
a great tool for stressing the hamstrings – check out how they burn
after a stiff leg deadlift workout. If you use a challenging weight
load, the hamstrings definitely get a great workout.
You can make the workout even better by knowing the right range of
motion for performing the lift when targeting the hamstrings. First
of all, there is no reason to go all the way down if your aim is
working the hamstrings. The hamstrings receive a full stretch when
you have the bar at shin level. The rest of the drop, which many
guys go ahead and perform, only stretches out the back and other
muscles and doesn't really involve the hamstrings at that point.
When you perform the stiff leg deadlift with the goal of building
bigger and more powerful hamstrings, you only need to lower the bar
until it is roughly at mid-shin level. You can actually feel the
hamstrings work in the range from the top of the lift down to the
mid-shin level, at which point they have maximum involvement and
anything further doesn’t really do anything for them. So if your
aim is to "hit the hammies" hard with some stiff leg deadlift
action, all you need to do is the 3/4 range action to do that.
Staying in the 3/4 range will help in another way – keeping the
tension on the hamstrings instead of partially off-loading the
tension at the bottom of a full range movement.
How many sets? If you are using the stiff leg deadlinft as part of
a group of exercises for the hamstrings, then 3-4 sets of 8-10
repetitions is sufficient. However, if you are employing the stiff
leg deadlift as a standalone exercise for building up your
hamstrings, increase the set range to 5-6 sets for the workout.
Don't do this on your first time out (2-3 sets will do) but after a
couple of stiff leg deadlift sessions, take the workload up to 5-6
sets and get your hamstrings growing strong.
When you use the stiff leg deadlift as a hamstring building tool,
use a 3/4 range for the best results.
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Bodybuilding Hamstring Training
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
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