Work your hamstrings harder!

[Cathe Friedrich]

Hi Everyone! We all know that during the squat the quads get worked a little harder than the hamstrings so if you want to put a little more focus on your hamstrings on a given day, in addition to your isolated hamstring exercises, do a wide plie squat and focus on the low end of the movement since the bottom range of this squat is where the hamstrings work the hardest. Ie: you can do 3 sets 6 of my slow and controlled "low ends"...where you go down on count one, come up half way on count 2, back down on count 3, half way up on count 4, back down on count 5, half way up on count 6, down on count 7 and all the way back to standing on count 8. Again, do 3 sets of 6 reps....yowsa!

 

[janiejoey]

Cathe,

Thank you so much for this advice. It couldn't have come at a better time. I'm here visiting my son in Vegas. He has a gym but unfortunately he won't use it. Also I can't use it unless he is with me. He just doesn't want to go. Grrrrrrrr. I was really counting on using the gym.

So thank you again for this and I will be doing them, along with push ups, walks, lunges, ab work and trying to remember yoga practices and stretches from memory. Next time I will be well ready for this trip and bring along your DVD's and some weights with me.

Thanks again,

Janie

 

[Cathe Friedrich]

Hi Janie! Enjoy your time in Vegas with your son. Such a shame that you can't get a week pass to attend without him. Well, your line up of exercises will keep you fit. Go get'm!

Cathe,

Thank you so much for this advice. It couldn't have come at a better time. I'm here visiting my son in Vegas. He has a gym but unfortunately he won't use it. Also I can't use it unless he is with me. He just doesn't want to go. Grrrrrrrr. I was really counting on using the gym.

So thank you again for this and I will be doing them, along with push ups, walks, lunges, ab work and trying to remember yoga practices and stretches from memory. Next time I will be well ready for this trip and bring along your DVD's and some weights with me.

Thanks again,

Janie

 

[helened]

Hi Cathe,

Perfect timing. While you are on the topic of Plie squats. I find it uncomfortable to hold a heavy weight with both hands (especially if I'm a little bit sweaty by that point ). I was doing Slow & Heavy legs yesterday and enjoyed the plie squat section but had to modify.

I put on the 20lb vest and then a hand weight in each hand (mostly the weights were resting on my upper thighs). But I found this to be a lot easier and had to increase the weights. Does that sounds about right?

I know it shifts the weight distribution back compared to holding the weight in front. Is this still targeting the same muscles appropriately maybe just from a slightly different angle? Is there anything in the form to be more careful of with this type of weight distribution? I do enjoy it because I find it easier for form on the shoulders and lower back.

Thanks for all you do!

 

[hriacobacci]

Ditto on the timing. I am having a terrible time building any hamstring definition. I don't have a proper bench to do curls and have been relying on the deadlifts (either stiff-legged or single leg). Just not doing the trick. I did start adding in low-end pulses for squats and plie squats last week coincidentally.

 

[spyrosmom]

Did B&G yesterday, my hams and booty are still talking about it today

I was thinking of step tonight to shake them out a bit. Possibly RS, that's a fun one.

Nan

 

[Cathe Friedrich]

Great questions Helene! You are right on target and doing exactly what I recommend to those who experience a burn in their forearms from holding the weight too long (in your case weights slipping from being sweaty).

Regarding the vest feeling easier...Actually, this is the beauty of the vest and one of the reasons I brought it into my equipment line. The vest weight will feel easier because of the way it is evenly distributed on your body but rest assured if its the same weight, your getting the same work, and perhaps even MORE effectively because you are more comfortable and can focus on the leg work better when you are more comfortable.

When we do plie squats in the workouts I usually focus on the inner thighs in which having the weight in front makes you think of your inner thighs more and helps to go deeper. But even if the weight is up at your shoulders, if you go deeper you will get a great challenge for inner thighs.

In the case of the hamstrings, having the weight evenly distributed actually makes it easier to focus on the hamstrings since you can keep your body more upright and really sink down into those hammies.

Keep up the good work!

Hi Cathe,

Perfect timing. While you are on the topic of Plie squats. I find it uncomfortable to hold a heavy weight with both hands (especially if I'm a little bit sweaty by that point ). I was doing Slow & Heavy legs yesterday and enjoyed the plie squat section but had to modify.

I put on the 20lb vest and then a hand weight in each hand (mostly the weights were resting on my upper thighs). But I found this to be a lot easier and had to increase the weights. Does that sounds about right?

I know it shifts the weight distribution back compared to holding the weight in front. Is this still targeting the same muscles appropriately maybe just from a slightly different angle? Is there anything in the form to be more careful of with this type of weight distribution? I do enjoy it because I find it easier for form on the shoulders and lower back.

Thanks for all you do!

 

[Cathe Friedrich]

Hi Heather! Don't forget about double leg and single leg hamstring roll ins on the stability ball (lie on your back with feet up on ball, lift your hips off the floor and roll your feet in and out. Single leg version is much harder. Roll in and out 8 times and work your way to 16 reps. Rest and repeat. Do a total of 3 sets.

Also tie your resistance band ends together to a loop hole the size of a small stability ball, step inside the loop and hold on to the back of a chair while you stretch one leg back resisting the band's tension. Do three sets of 30 reps per leg.

Ditto on the timing. I am having a terrible time building any hamstring definition. I don't have a proper bench to do curls and have been relying on the deadlifts (either stiff-legged or single leg). Just not doing the trick. I did start adding in low-end pulses for squats and plie squats last week coincidentally.

 

[lrusso]

Hi Cathe, I work my hamstrings with you often, doing stiff leg dead lifts with a lot of weight. How come it seems to be the only muscle that always gets doms, no matter how much I work them, they never seem to get used to it. Is this common? Not that I mind doms, I like them, I just thought it was strange. Linda

 

[Bobbi-B]

Ah, the dreaded low-ends!

Cathe, thanks for your explanation of the advantages of using a weighted vest. I want one now; the only use I knew for it before (to squat more weight than can be safely lifted over the head on a barbell) doesn't apply to me.

 

[Jennifit]

Thank you! I always miss the hamstring machine at the gym the most. I would rejoin my gym just for the hamstring machines. This advice will really help.

 

[Cathe Friedrich]

I agree on the hamstring machines at gyms. Keep training hard Jennifit!

Thank you! I always miss the hamstring machine at the gym the most. I would rejoin my gym just for the hamstring machines. This advice will really help.

 

[Cathe Friedrich]

I think it is due to the depth and extreme range of motion. The muscle stretches fully and then pulls up from this deepest range of motion against heavy resistance.

Hi Cathe, I work my hamstrings with you often, doing stiff leg dead lifts with a lot of weight. How come it seems to be the only muscle that always gets doms, no matter how much I work them, they never seem to get used to it. Is this common? Not that I mind doms, I like them, I just thought it was strange. Linda

 

[helened]

Thanks for your answers
I guess I was surprised I was able to increase the weight by 50% compared to holding the dumbbell in front. I got in there good though and felt a good use of the glutes as well.