[quote]Christian Thibaudeau wrote:
seeing as how this thread is titled “leg questions” I figured I would just ask here instead of starting a new thread. I hope that is ok.
Coach Thibaudeau, I have a bad back which pretty much rules out any hip extension exercise and back squats. I cannot do any form of deadlift or good morning. My ROM on RDLs and GMs is so pathetic it just becomes embarrassing. Back extensions are out too due to not having access to the necessary equipment (and all they ever did was pump up my lower back anyway…). I can however do front squats, and these are the focus
This has me at a bit of a loss for hamstring training. Currently I feel I am limited to:
-Leg curls (obviously)
-Leg Press with my feet placed really high. This feels like it trains the extension function of my hammies.
And that’s it. I do the leg curls before the leg press so my hammies are pre-exhausted to try and get them firing a bit better. If it helps at all, my whole leg day looks like this:
Front Squats 5 x 8 - 12 is the usual although I regularly change rep range, and sometimes do them as a box squat to keep it fun
Leg Extensions 3 x 20 (VMO emphasis, turning feet out at top)
Leg Curls 3 x 8 superset with clam raise 3 x AMRAP (clam raise is to stop my knees collapsing in on squats which used to be an issue)
Leg Press 3-5 x 10 - 20
Any help you can give with hamstring training or really just my leg training in general is much appreciated.
Well, if you can do full front squats you already have a big chunk of the puzzle figured out. YES it is mostly a quads exercise, but really, any form of full squatting will hit the glutes and hamstrings pretty well.
You can look at one of my old articles: Painful Seven, in which I give several examples of good hamstring exercises.
thanks Coach, that article is great.
good to have some reassurance that I can build hammies without deads