Training your hamstrings is a fundamental part of building and trimming your legs. Whether you are a gym rat or forming your first training plan, the exercises below will help you meet your fitness goals.
power clean
1. Start by placing a barbell on the ground in front of you. Stand with your feet hip-width apart, toes slightly turned out, and the barbell over your mid-foot.
2. Bend at your hips and knees to lower your body and grasp the barbell with an overhand grip. Your hands should be slightly wider than shoulder-width apart. Keep your back straight and your eyes focused forward.
3. Lift the barbell off the ground by powerfully extending your hips and knees. As the barbell passes your knees, quickly raise your shoulders while keeping the barbell close to your body.
4. Once the barbell reaches your mid-thigh level, quickly extend your ankles, knees, and hips while shrugging your shoulders. This is the "jump" part of the power clean.
5. As the barbell continues to rise, quickly drop under the bar by bending your knees and hips. Catch the barbell on the front of your shoulders while keeping your elbows high and your palms facing the ceiling. This is the "catch" part of the power clean.
6. Stand up by extending your hips and knees to a fully upright position. The barbell should be resting on the front of your shoulders.
7. Lower the barbell back to the ground by bending at your hips and knees. This completes one repetition.
8. Repeat the exercise for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to protect your lower back. Always use a weight that is challenging but allows you to maintain proper form.
barbell straight leg deadlift
1. Start by placing a barbell on the ground in front of you. Stand with your feet shoulder-width apart, toes pointing forward.
2. Bend at your hips and knees to lower your body and grasp the barbell with an overhand grip. Your hands should be just wider than shoulder-width apart.
3. Straighten your legs slightly but keep a slight bend in your knees. This is your starting position.
4. Keeping your back straight and your core engaged, slowly lift the barbell by extending your hips and standing tall. Keep the barbell close to your body as you lift.
5. Pause at the top of the movement, then slowly lower the barbell back to the starting position by bending at your hips. Keep your back straight and your knees slightly bent throughout the movement.
6. Repeat the exercise for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your lower back. Also, ensure that you are lifting the barbell using your hamstrings and glutes, not your lower back.
barbell good morning
1. Start by placing a barbell on a rack at about shoulder height. Make sure the weight is appropriate for your strength level.
2. Stand facing the barbell, feet shoulder-width apart. Duck under the bar and position it across the back of your shoulders, slightly below the neck.
3. Grasp the barbell with both hands, palms facing forward. Lift the barbell off the rack by first pushing with your legs and at the same time straightening your torso.
4. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
5. Lower your torso by bending at the hips, keeping your back straight and your head up. Continue lowering the barbell until you feel a stretch in your hamstrings.
6. Raise your torso back to the starting position by extending your hips until you are standing straight again.
7. Repeat the movement for the recommended amount of repetitions.
8. After you finish, place the barbell back in the rack.
Remember to keep your back straight and your movements controlled throughout the exercise. If you feel any discomfort or pain, reduce the weight or stop the exercise.
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