24 Hour Gyms Kailua HI
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.
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.
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.
Now PULL the weight plate back and up towards your butt while at the same time pushing your hips UP towards the ceiling.
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...
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.
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.
Reach and grab the bar - I like to use an underhand, close grip for these.
Get your feet off the ground - for my setup, I do this by bending the knees a bit.
Now pull yourself up.
Repeat until you can't get any m...