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HAMSTRING AND GLUTE SUGGESTIONS

GOWAR Posts: 361 Joined: 2001/10/24	2005/03/02, 01:56 PM howdy, I was wondering what would be some great exercises to focus on and strengthen your glutes and hamstrings to help you run faster. Besides squats, leg presses, leg curls, leg extensions, SLDL'S. Does anybody know of any I could do that dont involve weights?
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/03/02, 02:04 PM glute ham machines roman dls or glute ham physio ball( if you don't have the machine) * put heals under a heavy bench,crotch/pelvis on the ball, your upper body should be hanging off ball at the waist. Raise your self up by using lower back, hams and but by a light bend in your knees, hold then repeat. this is a lil harder than the glute ham machine, becaus eyou have to balance on the ball as well as do the movment. -------------- My drinking squad, has a cheerleading problem!!
arondaballer Posts: 1,054 Joined: 2003/06/14	2005/03/02, 02:38 PM 1 Legged Back Hypers with a medicine ball -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
	2005/03/02, 05:48 PM dimel deadlifts plyometrics that focus on forward/side jumps plyometrics with chutes/weighted vest/ankle weights deep squats on smith machine with legs far apart and out
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/03, 09:47 AM Hyper-extension, reverse hyperextension, glute-ham raise all target hams and glutes -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
GOWAR Posts: 361 Joined: 2001/10/24	2005/03/10, 12:18 AM Can You explain how to do these? with the medicine ball?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/10, 04:43 PM which excercise would you like a description of???
GOWAR Posts: 361 Joined: 2001/10/24	2005/03/14, 02:21 AM 1 Legged Back Hypers with a medicine ball, Hyper-extension, reverse hyperextension,dimel deadlifts.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/14, 08:54 PM Hyperextension: to hard to explain. You need a roman chair or hyperextension bench. Here's a better explanation with a flash video and pictures. This one is using a barbell on the neck for resistance, though that is only one way of using resistance. 1 Legged Back Hypers: for this you need a roman chair or hyperextension bench. You perform basic hyperextensions but with only 1 leg at a time to isolate ham/glutes, and you hold a medicine ball for added resistance. Reverse hyperextension: you need a reverse hyperextension bench for this. Dont expect to find this at normal run of the mill gyms. check out elitefts.com for examples of excercises. Dimel deadlift: named for matt dimel, powerlifter quote from bodybuilding.com "To perform it, stand in front of the barbell with around 30 to 40 percent of your max deadlift weight. Pull the bar to the top position. This is the starting position of the exercise. From here you want to arch your back as hard as you can and push your hips back until you feel a extreme stretch in your hamstring and glutes. For the first few reps you'll lower the bar with a controlled tempo to just below knee level then rebound back up. Once you get the bar path figured out you'll then begin to lower very fast and rebound out of the bottom in a ballistic fashion. This is a high speed, high rep exercise that's best trained with 2 to 3 sets of 20 reps. " -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/03/14, 08:54 PM hope that helps. Let me know if you have any other questions.
cws92 Posts: 3 Joined: 2005/10/31	2005/10/31, 11:12 AM I want to focus on my abs and glutes - by using hand weights and doing exercises on my living room floor. Any suggestions?
michelle9510 Posts: 172 Joined: 2005/07/14	2005/10/31, 07:37 PM What is a glute-ham raise? Thanks!
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/10/31, 08:48 PM http://exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html -------------- Friends don't let friends squat high... People don't reach thier true potental, only those who seek it.
michelle9510 Posts: 172 Joined: 2005/07/14	2005/11/01, 07:04 PM thanks
asmith231 Posts: 1 Joined: 2007/08/13	2007/08/13, 11:40 AM i pulled my hamstring a year ago and it has been giving me problems every since does anyone kno what i can do to heal the pain