glutes/hamstrings without the use of extensions

  • Artesin

    Posts: 482

    Oct 31, 2011 9:51 PM GMT
    I have a current workout that uses deadlifts to hit hams but ti also makes heavy use of extensions, which doesnt really seem practical as id never be moving weight like that outside the gym. Are there any lifts that transition well into everyday life outside of deadlifts? I split my legs into two separate days but cant seem to find any good isolation moves for hams.
  • DuggerPDX

    Posts: 386

    Nov 01, 2011 12:39 AM GMT
    single arm single leg rdl's? Not exactly real life relevant, but maybe more so than your other exercises.
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    Nov 01, 2011 2:12 AM GMT
    DLs are great for real life since you won't be one of those assholes who throws their back out picking up their newspaper some day.
    Multi-joint glut, ham, & lower back work solves a lot of hip, knee, and lower back pain.

    Don't forget about the hormonal response you get from doing lower body work that "upperbodyonly" idiots will never get.
  • rafiki87

    Posts: 331

    Nov 01, 2011 3:00 AM GMT
    Artesin saidI have a current workout that uses deadlifts to hit hams but ti also makes heavy use of extensions, which doesnt really seem practical as id never be moving weight like that outside the gym.


    why does the practicality of the lift matter?

    There are a lot of lifts that don't seem practical at all. ie. bench press, most of the olympic lifts (unless you're a cheerleader or dancer, or you throw something over your head on a regular basis), squats (unless you walk around town with a yoke on your shoulders), pull-ups/chin-ups (unless you climb walls on a regular basis), etc.

    A lot of strength coaches involved in athletics will tell you that the further away the lift looks to the technique in the sport that it's being used, the better, because it will mess with the technique, as adding weight changes the force-producing action to that technique.

    Deadlifts are prolly one of the best exercises in the gym as it works the whole posterior chain: hamstrings, glutes, lower back, lats and traps. I wouldn't be too quick to find a sub for it.

    Glute ham raises are good too for the lower half of the posterior chain. Downside to it is it's a slower learning curve having to learn the movement. Deadlifts mimic the movement of lifting a heavy object off the floor (say a couch) so that movement is already somewhat lingering in your nervous system somewhere.

    Youtube link to glue ham raises
    http://www.youtube.com/watch?v=Wfu_cqHZBGs
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    Nov 01, 2011 3:06 AM GMT
    ^
  • FRE0

    Posts: 4864

    Nov 01, 2011 3:28 AM GMT
    Doing heavy dead lifts could be very practical; they'd make it easier to pick up a dropped heavy motorcycle.
  • rafiki87

    Posts: 331

    Nov 01, 2011 1:46 PM GMT
    Artesin said I split my legs into two separate days but cant seem to find any good isolation moves for hams.


    I'm just curious as to why you'd like to train your hamstrings by isolation. They're always engaged when doing leg exercises like squats and deadlifts, though not necessarily on machine leg press or leg extensions.

    For squats, they're there to stabilize your quads, in the lowering phase of the lift. For deadlifts, they're doing most of the work in bringing the bar from the ground to a bit past your knees after that it's your lower back and upper back that's used to get the bar from that point to just below your waist.

    Isolation exercises, if not used properly, can cause muscle imbalances which then affect the way you do complex lifts (squats, deadlifts, bench, overhead press, etc). Which changes the form of the lift, putting you in a compromised position - possible injury. I'd be very careful with isolation exercises...
  • nicelyproport...

    Posts: 573

    Nov 01, 2011 8:27 PM GMT
    All I do is run -- about 30 miles per week -- and take the stairs whenever possible -- 100-300 per day.
  • Artesin

    Posts: 482

    Nov 02, 2011 7:14 PM GMT
    I never stated about finding a sub for deadlifts. Deadlifts can stay as they do represent a practical exercise. When it comes to extensions they put unnecessary stress on knee joints, somethings that squats and deadlifts dont do. Since I already have knee issues with runners knee I try to steer away from them as much as possible.

    I recall an article that was posted oN RJ which stated specifically if you can get away from doing extensions then do it, it also listed alternate exercises but I cant seem to find it.

    However since my leg day follows my upper back/shoulder day its difficult to maintain a heavy weight on deadlifts as my shoulders tire out before hitting those 15 reps.
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    Nov 02, 2011 7:19 PM GMT
    diverboi saidYoutube link to glue ham raises
    http://www.youtube.com/watch?v=Wfu_cqHZBGs

    icon_eek.gificon_eek.gificon_eek.gif I've GOT to try those!!!