24 Hour Gyms Birmingham AL

This page provides relevant content and local businesses that can help with your search for information on 24 Hour Gyms. You will find informative articles about 24 Hour Gyms, including "Weight Plate Leg Curls For Working Hamstrings Without a Leg Curl Machine" and "Weighted Chin-Up Drop Set For Increasing Intensity in Your Back Training". Below you will also find local businesses that may provide the products or services you are looking for. Please scroll down to find the local resources in Birmingham, AL that can help answer your questions about 24 Hour Gyms.

Uab Eatright Weight Management
(205) 934-7053
1675 University Blvd
Birmingham, AL
 
Birmingham Athletic Club
(205) 327-3500
17 20th St N Ste 2000
Birmingham, AL
 
Clarkson Sports Management
(205) 458-8661
1 Civic Center Plz
Birmingham, AL
 
Gravlee Fitness & Body Design
(205) 871-7128
15 Dexter Ave
Birmingham, AL
 
Allura Bella Day Spa
(205) 939-3939
700 Montgomery Hwy # 230
Birmingham, AL
 
Birmingham City Fitness Center
(205) 254-6389
1158 16th Ave S
Birmingham, AL
 
Burmingham Music Club
(205) 252-7548
1807 3rd Ave N
Birmingham, AL
 
Gym
(205) 332-6707
1632 Oxmoor Rd
Birmingham, AL
 
Cleansing Consciousness Inc
(205) 591-0990
5401 9TH AVE S
Birmingham, AL
 
Pennys Lounge
(205) 985-7968
2431 Chestnut Ridge Pl
Birmingham, AL
 

Weight Plate Leg Curls For Working Hamstrings Without a Leg Curl Machine

This is a great hamstring exercise for when you don't have access to a leg curl machine. It combines not only the knee flexion function of the hamstrings (aka bringing your heel to your butt) but how you perform this particular exercise also incorporates the hip extension function of the hamstrings, which is something the leg curl exercise misses.

I first saw this exercise at EliteFts.com and thought WOW, that looks like a good one for the hams. And believe me, it IS.

For this, you just need a weight plate. I'm using a 45 lb plate in the demo. Set it on the floor about 5 feet away from something solid you can grab onto. I'm in the rack for this one but it doesn't matter what you use.

Weight Plate Leg Curls For Working Hamstrings Without a Leg Curl Machine

Now lie down and grab onto that solid object and your feet on top of the weight plate. I hook my heels in the edge of the plate.

Weight Plate Leg Curls For Working Hamstrings Without a Leg Curl Machine

Now push the weight plate forward, sliding it along the floor. It's best to do this exercise on carpet, if you can. Rubber flooring will be tougher to slide on.

Weight Plate Leg Curls For Working Hamstrings Without a Leg Curl Machine

Now PULL the weight plate back and up towards your butt while at the same time pushing your hips UP towards the ceiling.

Weight Plate Leg Curls For Working Hamstrings Without a Leg Curl Machine

Weight Plate Leg Curls For Working Hamstrings Without a Leg Curl Machine

I like to use an explosive movement for this one because that's really what the hamstrings are designed for. You'll see this in the video where I slide the plate foward slowly then power it back up fast.

And believe me, the contraction you get from this one is HUGE. You're combining the two functions of the hams into one movemen...

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Weighted Chin-Up Drop Set For Increasing Intensity in Your Back Training

The chin-up is an exercise everybody has heard of. Nothing off the wall here...this is just a technique I use to crank up the intensity of the chin-up movement.

It's a simple one - basically, you're going to do weighted chins using a dumbell set between your feet. Once you've done as many reps as you can with the dumbell, you just drop the dumbell on the floor (without letting go of the bar) and you keep going until you're trashed!

It's a whole new meaning (or a whole old meaning, I guess you might say), to the concept of DROP sets...

Like I said, very simple. But MAN will it work you.

Here's what it looks like.

First, set a dumbell on the floor right under the chin-up bar. I use the bar that's on my rack - the height is perfect.

If you have a chin-up bar that's higher up, you may need to set the dumbell on end on a bench in front of the bar, grab the bar with your hands THEN clamp your feet around the bar.

If the bar is too high up, you won't be able to reach the bar with a dumbell in between your feet.

Weighted Chin-Up Drop Set For Increasing Intensity in Your Back Training

Reach down and set the dumbell between your ankles. The plates of the dumbell should be resting on your forefeet and the heels of your shoes. I'm using an 85lb dumbell for this one.

Weighted Chin-Up Drop Set For Increasing Intensity in Your Back Training

Reach and grab the bar - I like to use an underhand, close grip for these.

Weighted Chin-Up Drop Set For Increasing Intensity in Your Back Training

Get your feet off the ground - for my setup, I do this by bending the knees a bit.

Weighted Chin-Up Drop Set For Increasing Intensity in Your Back Training

Now pull yourself up.

Weighted Chin-Up Drop Set For Increasing Intensity in Your Back Training

Repeat until you can't get any m...

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