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Hitting Hams Hard at Home - HELP

tenorsaxmandave Posts: 538 Joined: 2003/01/23	2004/12/16, 09:21 PM Hi Folks. Any suggestions on how to hit hammies hard in a home-based gym? I have a squat rack, BBs, DBs, adjustable bench. Am I stuck doing subtle variations on Dead Lifts to really target them? I feel Good Mornings and Squats in my hams to a lesser degree, but I'd like to reserve those for back day and quad day (I try to split my quad day and hams day rather than lumping them together into "leg day"). Any suggestions? Is it reasonable to hit deads extra hard on hammies day and that's it? Is my "quads and hams on separate days" routine a bad idea? I realize squats and deads are total body lifts, but I "feel" them most in my quads and hams, respectively... And I can't maintain proper intensity doing both in the same workout... TSMD
Carivan Posts: 8,542 Joined: 2002/01/20	2004/12/16, 09:25 PM Try doing some lunge with the dbells and bbells. Nice to see you back here. -------------- If you can dream it, if you can imagine it, then you can be it, you can do it. If it is meaningful enough, and you commit the energy of your passion, you will. Ivan carivan@freetrainers.com Montreal Canada
tenorsaxmandave Posts: 538 Joined: 2003/01/23	2004/12/16, 09:35 PM Thanks Carivan! I think I might be back for a while this time. Never considered lunges. DUH! TSMD
howdiekat Posts: 1,345 Joined: 2003/05/22	2004/12/16, 09:42 PM hey dave, good to have you back. have you thought about grabbing dumbbells, putting one leg up on the bench, then stepping up with the other leg? it's like super stair climbing/vertical lunges and will hit your hams and glutes pretty well. -------------- i wish you ill, ice-t. margarine is a liar who announces, "i am butter!"
	2004/12/16, 09:48 PM Squats with a GEO. Works for Mutt. Welcome back buddy. -------------- Sometimes I lie awake at night and wonder where have I gone wrong? Then I hear a voice say this is gonna take longer than one night. Charlie
tenorsaxmandave Posts: 538 Joined: 2003/01/23	2004/12/16, 10:14 PM Lunges, DB step-ups, and car squatting. Damn, I sure did miss you guys! Thanks for the "welcome back". I shall endeavor to do all of those things, and then some... Saxman
asimmer Posts: 8,201 Joined: 2003/01/07	2004/12/16, 10:46 PM Do you have the type of dumbbell you can hold inbetween your feet to do lying hamstring curls? Also - anchor your feet while kneeling, lean forward as far as you can and then use your hammies to pull you back up - using a pole for support is good, or leaning on a swiss ball works, also. Do you have a workout partner? someone who could give you resistance while you do lying hamstring curls? -------------- "The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
tenorsaxmandave Posts: 538 Joined: 2003/01/23	2004/12/17, 06:29 AM Thanks Asimmer, I have a mix of hex DBs and standard flat plat DBs. The flat ones should work fine. The kneeling/leaning forward idea is great. I think that one will be my new favorite. Don't really have a workout partner at home, but I could certainly get the Mrs. or one of my 3 sons to pitch in and help. Thanks, I'll add these to my list! TSMD
asimmer Posts: 8,201 Joined: 2003/01/07	2004/12/17, 07:55 AM Manual resistance, both in the eccentric and concentric phases of the movement really will make you feel those hammies - and it really doesn't take that much strength on the part of the person giving you resistance, so the wife could probably do it.
tenorsaxmandave Posts: 538 Joined: 2003/01/23	2004/12/17, 08:34 AM She might enjoy making me say "uncle"! TSMD
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/17, 11:45 AM try this...........put a pad on the ground, put your knees on the pad. Have some one sit or hold your feet down behind you. Cross your arms, and lean forward.Back straight. GO down as slowly as possible, but catch yourself before you face plant lol. Do it about 8 9 times.....hurt like hell. -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
tenorsaxmandave Posts: 538 Joined: 2003/01/23	2004/12/17, 12:07 PM Yeah, Andrew, I think that's one that Asimmer explained above. The DB-between-the-feet one sounded pretty easy (I'm probably wrong), but that bending forward one sounds very tough. Of course, I will NOT admit it when I "face plant" -- which I KNOW I'll do! I use the pole like Asimmer suggested. Thanks, TSMD
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/12/17, 12:27 PM I have found that if my knees are bent more on a bent row my hammies burn like crazy. ALso, lunges are great for it as well. Nice to hear from ya man! -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
tenorsaxmandave Posts: 538 Joined: 2003/01/23	2004/12/17, 12:32 PM All great ideas. Thanks folks. And right back at ya Muttster! TSMD
thecrad Posts: 5 Joined: 2004/12/31	2005/01/01, 09:20 AM Have you tried romanian deadlifts they will hit your hammies and gluets pretty hard adrian
tenorsaxmandave Posts: 538 Joined: 2003/01/23	2005/01/01, 09:58 PM Yo Adrian, Yep, I do RDLs and SLDLs. I should say "did", though. Unfortunately, the past couple weeks have been hectic. I've been neglecting my workouts. Shame on me. All good ideas, though. I just need to get my butt into gear. Thanks for the feedback. Hey, anybody else find that with the holidays, visiting relatives and friends, putting up decorations, taking down decorations, outdoor lights, indoor lights, Christmas trees, to the stores, to the malls, etc., that you just have absoultely NO DESIRE to lift a single weight? Anybody? I fully realize all of the benefits I'm missing by neglecting my weight training, and I know it's common to ease up a bit during hectic times, but lately (gulp) I just don't care (there, I said it!). My rationalization: sleep is an important part of staying fit. And I know I'm not getting enough. Terrible, I know. Today, aside from all the "running", the only semi physical things I did were: (1) a game of billiards with my son (I "stood" - that's the physical part), and (2) a game of basketball with my son (which I'm ashamed to actually even call "a game" as not only did I NOT break a sweat, I wasn't even breathing heavy). I think I just need things to get back to normal to get my motivation back. TSMD
Reddy Posts: 597 Joined: 2003/09/11	2005/01/01, 10:44 PM *raises hand* boys home - I'm starting over when they go back to school Monday -------------- Reddy All people smile in the same language
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/01/01, 11:32 PM Hey saxman i hear ya! -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com