SLDL vs leg curls for hams

[the doc]

which one is giving the maximal stimulation to the hams?

They are remarkably different mechanical motions. In the SLDL, presumably the hams are pulling mostly on the lower posterior whilst the legs are held in a relatively fixed position... wheras in the leg curl the calves are brought to the arse by bending at the knees

Now one can certainly have a much higher load on SLDL, but how much are the glutes coming into play?
it seems in the leg curl that the load on the hams is greater, but i really just dont like this exercise.

Is SLDL the preferred lift?

[Hercule]

I pick SLDL's as the best Hamstring exercise.

[NateDogg]

<<<<<<<<<<<Prefers SLDL (I don't have a good reason :D)

[Tryska]

i prefer romaninans actually.

sldls's offer too much chance for primarily low-back stimulation. (with me anyways)

[Blood&Iron]

For what it's worth...


The Poliquin Principles, 'Ten Hamstring Training Tips
Tip 1: Select exercises for both functions of the hamstrings. Magnetic Resonance Imaging technology (MRI) has demonstrated that leg curls do only part of the job of recruiting the hamstring. For example, the Supine Leg Curl involves the biceps femoris, semitendinosus, sartorius, and gracilis. The Semi-Stiff Leg Deadlift and the Good Morning involve the adductor magnus, adductor brevis, biceps femoris, and semitendinosus. Therefore, yhour hamstring workouts should involve exercises for both the hip extension function (Good Morning and Semi Stiff-Leg Deadlift) and the knee flexor function (Seated and Prone Leg Curl


I think he may be basing this on MRI stuff conducted by Per Tesch, which used 75% of 1RM for the load. Since 100% recruitment doesn't occur until about 85% of 1RM, the results are questionable. Still, it's probably worth doing both.

[PowerManDL]

He's got a point....the hammies do act on two different joints. Its probably best to do something for each.

[the doc]

ok that definitely makes sense.
So probably the most effective way to structure a leg day would be the following
squats x2
leg press x2
SLDL x2
leg ext x2 + leg curl x2

now as far as the quad muscles are structured they are phsiologically different from the hams in that they are only working to straighten the leg at the knee joint right? Thus if i stand upright and try to lift my knee to my chest, then muscles other than the quads are contracting.... these are the hip flexors?

[PowerManDL]

Quads do actually aid in hip flexion to an extent, but not to the same degree that the hammies extend the hip. Working the quads from the knee is usually sufficient.

[Skillz]

i would ask myself that question if it wasnt for the fact that i do both neways :D
Skillz

[Raj]

what's SLDL?:confused:

[Blood&Iron]

Originally posted by Raj
what's SLDL?:confused:
Stiff-legged deadlift

[Skillz]

stiff legged dead lift << I do these

unless they mean straight legged dead lift (???)

lol
Skillz

[Beholder]

I am sorta paranoid of doing SLDLs
I always get the fear that I will slip a disc or 2 in my lower back...maybe cause I ahvent got anyone to show me how to do it properly
Does anyone suggest getting a belt to do them as well/
Or in general for any heavy lifting?

[Skillz]

i dont really use a belt on any work out

maybe check out a work out site wit sum vids on how to do stiff leggeds

abcbodybuilding.com has sum diagrams n so does exrx.net (unless that guy screws up on SLDL's too)
Skillz

[Lettuce Face]

Originally posted by the doc
ok that definitely makes sense.
So probably the most effective way to structure a leg day would be the following
squats x2
leg press x2
SLDL x2
leg ext x2 + leg curl x2



I'd go with the SLDLs before the leg press.

[Raj]

I do both of them. Prefer dumbbell SLDLs

Raj

[Sayiajin Prince]

i thought i could just do me hams by sldls, i my sldl was going up fine but i wasnt gaining much size in me hams. i added leg curls and wammo! hams started growing.

[BCC]

I'm actually beginning to prefer Lying DB Curls over SLDLs.

[Blitzforce]

manual glute ham raise on the floor, romanian deadlifts, reverse hypers and snatch grip deads will build a god like hamstring structure

leg curls are mostly useless IMO.

[Max-Mex]

Is there any difference between glute/ham raises and leg curls?

[Max-Mex]

Originally posted by Beholder
I am sorta paranoid of doing SLDLs
I always get the fear that I will slip a disc or 2 in my lower back...maybe cause I ahvent got anyone to show me how to do it properly
Does anyone suggest getting a belt to do them as well/
Or in general for any heavy lifting?

As long as you keep your back straight, you wont hurt your back.

[ericg]

Originally posted by Max-Mex
Is there any difference between glute/ham raises and leg curls?

Yup...

http://www.exrx.net/WeightExercises/Hamstrings/WTGluteHamRaise.html

Kinda doing both movements in one...

"GLUTE-HAM-GASTROC RAISES
Picture this: Valery Borzov, the great Russian sprinter (Olympic gold medalist in 1972) in the same archaic setup doing explosive hip extensions followed by an immediate bending of the knees to simulate the glute-ham pull characteristic of sprinters in full stride. He carries 7-0 pounds behind his head. That means 1) far greater gluteal and hamstring speed-strength, which is something no other sprint training exercise can claim, and 2) almost one hundred percent injury-proofing against hamstring pulls, which is also something no other sprint training exercise -- or any exercise for that matter -- can claim.

Your "butt" muscles are called the gluteus maximus (or "glutes" for short). Your hamstrings ("hams") are the backs of your upper leg. And, your calf muscles are called your "gastrocnemius" muscles (or "gastrocs"). So, a "glute-ham-gastroc" exercise is one that sequentially strengthens all three of these muscles in one movement.

This is an exercise developed in Russia, and perfected by an American sports scientist named Dr. Mike Yessis. It is the single best weight training exercise there is for improving speed and explosiveness in running and jumping.

Bodybuilders can also benefit markedly from this exercise for the same reasons cited for explosive high pulls. You use your "glutes" to raise your body to a straight (horizontal) position. Then, your "hams" continue the movement to pull you up to a bent-knee level, and the "gastrocs" help the hams finish the movement.

You will need the specially-built machine described in the section above on back raises in order to do this exercise."

- piece of an article written by Fred Hatfield

http://www.drsquat.com/index.cfm?action=viewarticle&articleID=44

[Tryska]

Originally posted by Blitzforce
manual glute ham raise on the floor


explain por favor.

a drawing would be even better.

[Max-Mex]

Kneel on the floor, someone or something holds your ankles, start leaning forward, return to upright position. These are a bitch to do.

[ericg]

"Kneel on the floor with a pad or sandbag under your knees and your heels stabilized. You can either have a training partner hold you feet down or restrict them under a bench. Perform like a normal glute-ham raise, hips forward and keeping the body perfectly straight. Pivot forward with the body coming in contact with ground. Other than the rare few that will be able to perform this exercise without assistance, keep your hands at your chest and push yourself up in one motion. The decision is yours to limit the assistance you provide. If done properly, this will blow up the hamstrings!"

I copied this a while back from some site that i cannot remember what it is. Pasted in in a word file with other useless info that i have - guess its not that useless

PS - see my edited post abive as well ;)

[Blitzforce]

There pics of the Glute Ham raise on the floor here, plus other inetresting hamstring exercises

http://www.t-mag.com/nation_articles/237pain.jsp

The back/glute should be straight unlike the pic though

The manual glute ham raise is tough, not many people can do a full rep, let alone lower themselves under control just doing negatives, but if you can do sets of 6 you are sexy! :)