T Nation

Hamstring Work


#1

I dont have acess to a GHR and i failed misreably when i tried one on the ground with my brother holding my ankles. I have been trying to work on box sqauts to improve but i heard of 400 and 500 lb sqauters who cnt do a single GHR so my question is are there any excercises to really strengthen my hammies without a GHR.


#2

Enjoy.


#3

Good stuff Dixie.


#4

Thanks, got these from PeteS, would definitely recommend these for anyone, absolutely torched my hamstrings, glutes, lower back, and even felt it in my upper back.


#5

How do you work those into your training? I'm trying to structure in my assistance/accessory work, for me I have:
Mon- Squat, Bench, Row, Acc.
Wed- Squat(light), Press, Deadlift, Acc.
Fri- Squat, Bench, Row, Acc.

I'm thinking about adding them in on Friday and see how things go?

I checked out your log, and it looks like you're doing a Westside style template? If interested, I just recently started a new log: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/evolvs_strength_log


#6

I rotate them in on monday (ME Lower), may try them as ME lift one of these days.

Lookin at your thing, friday could work.


#7

Thanks dude.


#8

^These FTW. They don't even have to be stiff leg. Ordinary rack pulls will murder your hamstrings. Hyperextensions & 45 degree hypers are also great. Plenty of world class strength athletes don't have GHRs. I don't think I've ever seen an elite weightlifter doing them, what I have seen is plenty of hyperextensions & various pulls.