Any tips on strengthening the hamstrings?

[rymannryan]

I would like to add more power in my legs and particularly in my hamstrings. Any tips?

[roarksown1]

A few extra visits to the Grotto at the Playboy mansion ought to help that right along. The girls just love to help out when it comes to fitness.

[Anarchist]

Although roarksown1's method would be much more fun, should you not be capable of finding the Grotto, hack squats would work. or you could find some kind of weight you could attach to your feet. or just go to a gym. It's like your sitting down in a chair, and you lift your legs up straight.

[Bryan Gividen]

If you have access to a weights room (if you're in High School or College that should be a eys) then make a trip there at least three times a week and work on just your legs for about 40 mins at a time.

Consult a knowledgeable weightlifter about how much you should start at and all that good stuff. You do NOT want to work only your hamstring. You need to keep all of your leg balanced.

Workouts that are musts are: Squats, Front Squats (also called Inverted Squats), Calf Presses (machine where you push up on your toes and the weight pushes against you), Leg Curls (lay on your belly on a bench that has a leg bar, hook your heels under the holds, bring your heel to your butt), Leg Lifts w/ Weights (machine where you sit up straight, bring your legs even with your waist), and you want to do some non-weight excercises like balancing on one leg and having a person tossing a ball (make it heavier as you go) from side to side.

The two workouts in there that will work your hamstring the most will be the Squats and the Leg Lifts.

Note that if you are a defensive position or a Goalkeeper, I would consider doing some heavy upper-body work as well. Don't get bulky, but get as toned as you can. The obvious reason is that you have better upper body strength. Another key is intimidation. Ask any player who'd they would be more scared to go up against a ball for: Frankie Hejduk or Pablo Mastroeni. Mastroeni is a big guy. Just knowing you have to challenge him is a scary though. This definitely gives an advantage when playing.

[boydreilly]

Originally posted by rymannryan
I would like to add more power in my legs and particularly in my hamstrings. Any tips?

Outside of weight lifting, I'd recommend you do a drill wear you lay down, lift your legs straight up in the air, and have somebody (with any luck, a really hot girl in a dress who forgot to wear her panties) stand with both feet around your head throw your legs down. You do everything to make sure those legs don't hit the ground.

It's bringing back some memories just thinking about it.

[GreenDay]

Originally posted by boydreilly
Outside of weight lifting, I'd recommend you do a drill wear you lay down, lift your legs straight up in the air, and have somebody (with any luck, a really hot girl in a dress who forgot to wear her panties) stand with both feet around your head throw your legs down. You do everything to make sure those legs don't hit the ground.

It's bringing back some memories just thinking about it. that will not work your hamstrings at all.

[boydreilly]

Originally posted by GreenDay
that will not work your hamstrings at all.

Yes it will. Especially when you are pulling your legs back up.

[GreenDay]

Originally posted by boydreilly
Yes it will. Especially when you are pulling your legs back up. No. The only task of the hamstring muscle is to pull the lower leg towards the back side of the upper leg (flex the leg from the knee). Since you are keeping your legs straight during the excercise, you are not working your hamstrings. The excercise you described works mostly the lower abdominals and also the quadriceps.

[GreenDay]

To my knowlegde there is no good way of working the whole hamstring without the leg-curl machine. Only running and especially doing sprints will pump the hamstring without any equipment, because it's the only natural movement, where the lower leg is pulled back with power.

[Bryan Gividen]

Besides concurring with GreenDay, I would also like to add that you need to make sure you stretch extremely well before each workout. These are workouts that you feel you are ready for, but can pull something if you don't stretch properly.

Also, make sure that you cool down your legs by doing strides or a slow sprint.

[2ManyHeaders]

ryan, all sorts of advice has been given, but keep this in mind.

Stretch. Especially AFTER lifting weights. You risk loss of flexibility if especially with leg curls. Trust me. I've been there. After rehabing bad knees with weights, I had to stretch all the time, 2x a day.

A great way to do those leg curls to stretch the hammies is a technique that I think is called ecentric. (could be spelled wrong). Curl up with both legs, then let the weights down with one. The down cycle is where you should resist the weights. Slowly lower the weights. I found this works best for me.

[neilgrossman]

Originally posted by GreenDay
To my knowlegde there is no good way of working the whole hamstring without the leg-curl machine. Only running and especially doing sprints will pump the hamstring without any equipment, because it's the only natural movement, where the lower leg is pulled back with power.

Leg exercises in general should help prevent hamstring injuries, though. Strenghtening surrounding muscles is always a good idea. Work every leg muscle the gym has a machine for.

I think the key, though, is plenty of stretching before and after any hamstring-related activity.

[2ManyHeaders]

When I was going through rehab for my knee, the therapist had me sit in a chair with wheels. I would have to move forward by pulling myself with my feet. Of course, the chair has to be on carpet to get any resistance. It was hard at first, but I built up quickly.

Running uphill is also good hamstring excercise.

[FairWeatherFan]

along with any weight training, jogging, etc., make sure that you spend at least a few minutes stretching both before and after. When you're doing leg strength drills, it's easier to injure a hamstring, and that could keep you out for a while. It's worth the extra few minutes of stretching to save you from injury.