Do Squats & Leg Press Train Your Hamstrings? Don't Make this MISTAKE
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- Опубликовано: 24 июл 2024
- Squats are NOT a Hamstring Exercise! Want to build strength and size in your Lower Body & Hamstrings? Here are 5 common mistakes that people make with their Hamstring Training and what to do about it.
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00:00 - Timestamps on a 5 minute video because your time is important
00:06 - Not Performing Hamstrings FIRST
00:51 - Calves Taking Over on Leg Curls
02:13 - No Eccentric Focus
03:20 - No Seated Leg Curls
04:00 - Squats & Leg Presses for Hamstrings
I always start with 4 ssets of leg curls in memory of john
So do I.👍💪
it really does make squats more stable
Me too. It’s a really solid strategy in my opinion.
Memory...of John? Am i missing something...
@@zoranagavrilovic9403 John Meadows(a pillar of the Bodybuilding community and also one of the main people who focused hams) passed away
All this knowledge in a single take, with no jump cuts? It feels almost like a real life lecture... Thank you Eugene!
Thats why he still my favorite fitness youtuber
I’m definitely gonna mix it up this week and do leg curls as my first exercise before squats, depends how it goes, but might make it a permanent change to the routine
Enjoy!
Same af
same, gonna try this
Best channel ever, i always have something to try out when i see your videos.
Excellent content, Eugene!
its pretty awesome that you've worked out with John. you're one of the most informative youtubers out here, thats why i thought so much of your advice is similar to what John used to give as well. mind blown
Miss him a lot!
@@coacheugeneteo of course. i saw the video you had posted about him after this one. and i had goosebumps. i had started my fitness journey just a few months before he passed away and had discovered him after i discovered you. just keep on doing what you do, you're an inspiration and you're making him proud. thank you.
Great Video!!!
Awesome knowledge as always. Thank you 👍
Thank you Eugene
Gold once again! Thanks uncle Eugene!
Literally had a "why can I feel ham curls in my calves?" conversation with my PT last week! This is such an informative video, thank you 🤓
Glad it helped!
A good thing you can do is point your toes! I find it takes a lot of the activation out of my calves as my gym sadly doesnt have a seated ham curl
@@avi7214 I will give this a try, thank you for sharing :)
You need to stop
Solid points
This is one of the most efficient and well delivered RUclips videos I’ve ever seen
Thank you sir!
The quality and clarity of these videos are like none other, excellent excellent excellent as always
BEST CHANNEL EVER 💪💪HELOOO FROM GREECE! KEEP POSTING!!
I really like this short form... no more scrubbing through 20 minute videos before at the gym trying to find that one thing he said.
Thank you! 🙏
I love doing RDLs as the first or second exercise and always have a leg extension / curl superset pairing.
This is exactly ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
I started with leg curls due to John and it was a game changer for my hams growth and knees. 🙌🏾
That last statement...don't mistake sensation for stimulation! Love it, makes so much sense in regards to Physiology.
🙏
I must say you have a very good way of explaining things with out being to boring
Thanks for all this knowledge. 😎🙏🏻👍🏻🔥🇨🇴❤️
An awesome example of a launching lying leg curl. I see people do that a lot. I like the glute-ham raise, well I don't really like it but it seems to beat the hamstrings up good so I throw it at the end of a hamstring workout. I usually only get about 5 or 6 for the first 5 sets then end up doing negatives for any sets beyond 5.
Also would pointing your toes away take some of the calves out of the exercise? I usually do that for lying leg curls and seated curls. It definitely makes it harder.
I've been using the seated leg curl prior to my squat work for a few months now and it does feel much better going into the squats......a great sort of primer.
Yes!
@@coacheugeneteo is there no way to train hamstrings on a hack squat?
Rest in peace John, we miss you… 🙏🏻
Oh wow I’m early. No notifications either 🔥🔥🔥
I saw amazing gains when I started doing hamstrings at the beginning of my leg days. You're awesome, man. Hope you're doing well
so in the 2 days after he posted this video you already got "amazing gains" in a muscle group that is ridiculously hard to grow naturally? ok bro
@@lepe bruh I did not specify that at all lol
@@elisteele574 you know what you did, don't act naive
@@lepe no dude, literally didn't give a timeline in any way. Your assumption is your fault lol. Don't be presumptuous, guy.
@Lepe they meant that they were already doing hamstring curls at the beginning of their workouts and were just glad Eugene advises the same.
I also lack in hamstrings... It will help a lot
nice
I do Leg Curls early in the workout. It doesn´t create much overall fatigue and, as you mentioned, if I´d put them at the end, the reps would be crappy. Another very good video, thanks. Stay healthy
Please a short video for sensation vs stimulation? :)
You’re the best
Nordics train the ACL connection point and is a vital exercise to preventing injury while also adding long term health and athleticism. Super tough to do.
We all miss John. Love you Mountain Dog! I always do leg curls first with good mornings since I came across John's channel. And I will keep doing it in tribute to John the 'Mountain Dog' Meadows.
that starting first with hamstrings will be on my list from now.
I've preferred seated curls over lying curls for some time simply because my back has never felt great while doing lying curls. My deadlift has also improved out of sight since I've been doing seated curls and heavy hip thrusts weekly.
your back is probably fcked because of deadlifts lmao
Also a tip I’ve found to helpful with the seated and lying hamstring curls is having the foot in a plantar flexion position. As this can take a large portion of the calf out and help to put more focus on the hamstrings 👍🏼 and reallly focus on the ecc loading.
Do you mean dorsiflexion (pointing the toes up)? because plantar flexion is the primary function of the gastrocnemius and soleus.
That’s why I have my leg days split up in a quad and glute focused day and then the next day is hamstring and glute focus . Squats in the anterior chain focused day and deadlifts on posterior chain focused day all followed by isolation movements. Been using this method for over a decade and it works extremely well.
John Meadows' leg curl workout is a killer. I tried it out last Thursday and my hamstrings are still lit up. The workout is 12 full reps, and after that do 12 partials, 4 sets.
I think I also saw him do (at least I do it) 10, 10parts, 20sec iso hold
he also preached about leg curls before leg training
@@ivan_9386 why?
That sounds brutal! I will give it a try next week.
@@batman-sr2px if you still havent found an answer, it's because a leg curl wont tax your CNS as much as a compound movement,so you get a fresh 100% effort into your hamstrings without getting too burned out before starting your squats or whatever you choose to train for quads. however if you started with a heavy squat session into high rep leg press. now all you want to do is go home lol, so doing hamstrings as your last exercise will feel like a chore and you wont have the mental capacity to push good reps.
I'm going to like this video for the footage/John Meadows advice alone.
That eccentric down and back up is ridiculously hard. I felt like you felt amazing having achieved that with your smile in the video
Yes!
Going to try this for sure.. Another question, how to improve the squat?
happy mothers day
Last phrase is goat. "don't confuse sensation for stimulation"
🙏
Great info👍does anyone remember John meadows doing leg extensions and you could see all his legs fibres firing, was amazing to see
Pre-exhaust then squats or leg press, i find its safer if you are strong, i follow HIT Dorian Yates/Mentzer style, he never did squats at his biggest as he had a hip injury as far as i remember and his legs were insane
I also do isometric holds lately and its very tiring at a heavy bodyweight but great for activation of muscle groups
RDLs have worked the best for my hamstrings. John Meadows was also a big proponent of the weighted stretch for growing muscle
Your smile after getting that Nordic 👍🏼 priceless.
If you dorsi flex, calves are more involved so you can plantar flex instead to isolate and then even super set (mechanical drop set technically) with dorsi flex to really exhaust/pump them.
I am 5 foot 3 so lying machine curls were never for me being so short and with a lordotic lower back. The seated curl machine, landmine RDL's and floor lying curls with a dumbell are everything!
Good video! Imo the seated leg curl is so much better than the lying, especially for the lumbar spine. As someone with facet joint syndrome it's impossible to not irritate them during a lying leg curl, even if i keep my abdomina muscle tight and don't allow any movement in the spine.
Miss John's videos, a big loss :( Great video as usual Eugene, thanks :)
Would love a "shorts" on different ways to progress Nordic Hamstring Curls. I can barely move at all without falling forward, so negatives and bands haven't worked... I'll have to try the pole method you showed here.
Not sure source, but I've seen using plyo box plus cushions at a height of your choice, so lowering ROM and falling and rising from less distance?
Progressive shorter plyo boxes are ideal. If that’s not available, another solution is to start with a deeper bend at the hip. This should enable you to place your hands on the floor. You can simulate a push-up motion with your arms while contracting your hamstrings, and reduce reliance on your hands and decrease the bend at the hips as you progress over time
I started doing seated leg curls at the beginning of my leg days for about a year or so now because of John Meadows. 👍
razor curl has knee and hip flexion, how does it compare to nordic curl for hastring stimulation?
I love doing Leg extension before squats i guess i will Leg curls before deadlifts :) i used to do HIP Abduction before deadlift i will switch it up :)!
Ive always done lying leg curls because I thought that lying down would isolate the hamstrings more. Seems I was totally wrong, time to switch it up!
On the classic deadlift, you bent the knees and the hamstrings work a lot. But the angle of the knee is smaller on the deadlift than on the squat, that's why they work well.
Yes!
Question Eugene : what if my gym doesn't have a seated leg curl? we have standing and lying leg curls, should i incorporate Nordic more often?
So if I do feel the connection between my knee and my calves working - rather than the hamstrings, would cutting that starting range which the calves handle be a good choice for me?
rdls, v-squat machine, seated curls, split squats, single leg lying hamstring curls, peterson step ups
Depends on how you squat wide stance and sitting back is all hips and ham strings kinda like someone wearing supportive equipment would squat
Superb information as always Eugene. Although I am disappointed in the distinct lack of your Van Halen/AC-DC/Metallica/Black Sabbath t shirts in this video.
I point my toes when doing hamstring curls...kinda semi flex my calf to point my foot down as if I am standing on my tippytoes. Feels like it helps take my calves out of the equation for curling since they are busy keeping my toes pointed.
I don’t have seated curl machine at my gym, how can I substitute it?
A dedicated posterior chain day every week is a game changer for overall strength and training everything in your back to work as a unit.
Moved to a new gym with only a prone leg curl and have seen such a drop off in strength and feel. Anyone have any ideas on mimicking the benefits of a seated curl without the machine?
Hey Eugene, I'm currently not going to a gym, do you have any recommendation for at home mostly body weight exercises that will help with hamstring growth? I've tried a few that I've seen online but it seems to fall under that sensation vs stimulation concept. I'm finding that its hard to develop larger leg muscles so far at home. I also have the added benefit of having bad knees that make just about any variation of squats quite painful quickly (trying the kneesovertoes thing seems to help a little but not enough to fully alleviate it so far).
So when doing the hamstring first. How hard should I hit them before I do my leg workouts,?
Does hip raises also work the hamstrings effectively?
does this impact heavy strength work for squats by doing hamstrings first?
looked so ahppy when you did the nordic need to start working on nordics assp
I train at home and so don't have access to machines but I do have a barbell with lots of plates. Are Romanian Deadlifts going to be enough to build good hamstrings?
I've never tried seated leg curls; but lying leg curls never did much for me. However, when I switched to RDLs for my hamstrings I saw a significant improvement.
Rdl doesn’t train hamstring
@@bakhtiyarguseinov9402 You clearly don't know what you're talking about. Here's only one of many studies proving otherwise: "MUSCLE ACTIVATION DURING VARIOUS HAMSTRING EXERCISES" by McAllister, et al. 2014
Point your toes if you want to take the calves out of the equation when knee is fully extended. Gastroc can't produce as much flexion force when you your toes are pointing down as compared to up.
I’ve gotten much better results putting leg curls at the start of leg day, and also setting it to where I’m getting a full range of motion. Touching my butt with the footpad basically.
I pulled both my hamstrings wrestling in my senior year of high school, since then I am still recovering and I can not recommend isometric training of them enough
Anyone else like the way Eugene says “here?”
Heeeeyuh
It seems to have developed and flourished among Australians only relatively recently. Unlike 'fee-sh' (=fish) and 'skew-l' (=school) which have amused us Kiwis for decades.
* Sits back and waits for stick from Aussies * 🤣
What about ankle angle?
nordic excentric is amazing but to be honest, its hard to find the place and equipement to do it in a gym...
HELLO FROM GREECE MANNNNN
You are dirty
I do leg extension and curls as a warm and 3x working set before either squats and deadlift to avoid giving into ego lift and getting injured. Turns out it was actually good for my muscle 😆🦵
You got me at “Bend the knee” part…. Hamstrings definitely were a Targaryen thing.
😂
Do you have any body weight or free weight exercises fur those who can’t access or don’t go to the gym
RIP JOHN
I've done a lot of dumbell RDLs for my hamstrings to lenghten them and I've actually ended up feeling more of a stretch and soreness in them from doing that compared to seated leg curls. Though I recently reincorporated the latter to my workout as well because I like doing them.
Try RDLs, followed by leg curls, then finish with Good mornings (use safety squat bar if you have one) - brutal
What you’re describing is a completely different way to stimulate the muscle. You can grow muscles in a shortened/lengthened state. For hamstrings you build the muscle through means of stretching (rdl/goodmorning) or a squeeze (ham curls). Same logic applies to most, if not all exercises. Other examples include rows, curls, etc.
RDLs aren't that great, the Dom's aren't worth it 🤣
@@YoungenFitness doms?
@@YoungenFitness goodmornings are much better
Doing RDL and lying leg curl is not enough? Don't have the seated leg curl and GHR machine in my gym.
Im a little bit taller and i squat narrow because is good for me and i can lift more but i don't know if the narrow position works for the hamstrings
I have an issue with my dumbbell squats having too much hamstring activation. This is leading to over work of my hamstrings, since I'm already doing a hamstring day. Any ideas?
When I saw the poll I was surprised so many people think squats work hamstrings
They do work hamstrings
@@rogelioherrejon5958 not in any meaningful way
Same 🥲
@@johnjohntv1195 wdym not any meaningful way it literally is a time proven excercise that build strength and muscle🤨
where do you get these awsome animations? 4:42
I train legs two times a week, wednesday and saturday. Wednesday I’ll do leg workouts to primarily hit my quads (hack squat, leg press, leg extension, goblet squat/bulgarian split squat) and add 1 hamstring exercise and do two calf exercises. Saturday I switch it up and hit my hamstrings and calves (RDL, single leg curl, seated leg curl, lying leg curl). I’ve been doing this for a while and my body is responding nicely
Is 2 leg days enough really?
@@shh711 for me it is because i train hamstrings one day and quads the other day
So what’s the best hamstring exercises?
Hi Eugene. Why do I feel the hamstrings during leg press? Is it actually the adductors or glutes that I'm feeling?
Eugene's leg curl face is classic leg day misery. We feel you, man. We really do.
i start with nordic curls before i do my squats, the bad part about this is that i have to cry for a few minutes after my nordic curls.
what about RDL's? theyre good to right? (sorry beginner here)
Ayy perfect timing. Had leg day saturday, my hamstrings are wicked sore, nothing else is. I did front squats and RDL's. Was worried that maybe I shouldnt do RDL with the squats because maybe both hit hamstrings then the RDL hit them again but not quads, over working hamstrings. But will keep doing them after watching this vid.
The question is, can I squat if my hamstrings are still sore? Because they arent getting worked too much anyway. I just dont want to reduce any gains by not resting enough.
I'm in my basement power rack home gym so my leg options are limited to assorted squats and lifts.
Don’t say “ayy”
@@kevinayers6322 Ayy why not
@@ElijahG98 Stop
I agree with the squat and leg press concept in general. But I’ve heard so many times that’s all the muscles of the hamstring don’t cross over the knee joint and all don’t cross over the hip, and some (most?) do both. So wouldn’t the parts of the muscle that only crosses over the hip join actually get a relatively decent stimulus?
Deadlifts seem to hit my hammies fairly well