T Nation

Hamstring Work


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.




Good stuff Dixie.


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.


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


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.


Thanks dude.


^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.