We're hoping to bring you some useful articles on training here on our blog. Today we're focusing on an area that is a weak point for many - the hamstrings. The hamstrings are sometimes known as the biceps of the leg. However they are much larger but get far less attention than their arm counterparts.
Good hamstring development is not just for bodybuilders - participants in a wide variety of sporting disciplines can benefit from improved hamstring size and strength. One sport in particular is brazilian jiu jitsu/submission grappling where strong hamstrings are important for the optimal application of certain submissions (e.g. armbars, triangle chokes) and for explosive bridging movements to escape pin positions. As a grappler myself, I asked our sponsored athlete John Berry for a routine to help encourage hypertrophy in this important body part and here is his suggested routine:
- Hamstring Curls (seated or Lying) 5-7 sets x 15-20 reps with a focus on contractions. On the last 2 sets stretch the hamstring/fascia for 30 seconds. 45 seconds max rest between sets.
- Long Step Lunges with push back to starting postion 3 set x 15 reps on each leg. Squeeze hamstring on the push back to start.
- High Weighted Step Ups 3 sets to failure
- Stiff Leg Deadlifts 3 sets of 8-12 reps
- Heavy Walking Dumbbell Lunges 2 sets to failure or min of 30 steps
Try this hamstring training routine once a week for 6-8 weeks and see how you get on. Feel free to let us know your results and stay tuned for more training programs from John and a forthcoming video series.