Build bigger and stronger hamstrings in 4 weeks!

Most people think that deadlifts and squats are enough for hamstrings. But those are not the way to properly develop this part for most people.

For maximum strength development and strength endurance, you need to address your weaknesses. If you don't think much about your weaknesses, it's time to start.

You should incorporate closed chain exercises (think Romanian deadlift) and open chain exercises (think variations of stumbling) into your training. If you use both approaches, you will see results in as little as 4 weeks.

Glute ham raise

This is the glute ham raise and you'll be hard pressed to find a better hamstring exercise. It may be equalled by the reverse stumble below, but most gyms simply don't have the equipment for that.

Most CrossFit gyms have a glute ham raise station. However, it's definitely not an exercise for beginners, so we'll show you some easier variations in the video.

Reverse tripping

If you're lucky enough to have a reverse stumble station in your gym, think of it as the next progressive step to a glute ham raise.

How to incorporate it into your workout:

• Add one of the exercises to your leg workout and get to a total of 30-50 reps with varying loads.

Sled pulling with a strap between the legs

The best thing about this exercise is that it requires almost no technique. If you can walk, you can probably do it. Load up with a heavy weight, but you still need to feel the power in your steps.

How to incorporate into strength training:

• 6 - 10 sets x 55 meters

How to incorporate into endurance training:

• 370 - 740 meters total

Sumo Romanian deadlift with rubber

The sumo deadlift is a good exercise on its own, but you can enhance it with a reactive neuromuscular component. The rubber bands will pull you forward, and you'll need to engage your middle and lower body to keep yourself in the correct position.

How to incorporate into your workout:

• 4 sets of 8 - 10 reps

Romanian deadlift with rubber hanging from the top

The Romanian deadlift, which is called the future method at Westside, is an excellent way to increase the load during the range of motion of an exercise. The rubber bands at the top lose tension, helping less and less. At the bottom, however, they help considerably, so you can load more than you can normally handle.

This is most often used for maxes, but you can do reps with it as well. Be careful about overusing this method, however. It is very demanding on the nervous system.

How to incorporate maxima into your training:

• get to 1RM in 10 sets

How to incorporate reps into your training:

• 4 - 5 sets of 6 - 10 reps

Romanian deadlift on one leg with support

You'll love this variation of the Romanian deadlift because you'll be able to add weight without worrying about balance. Don't think of it as a replacement for the standard method, but as an additional progression when you can do the unsupported version.

How to incorporate it into your training:

• 4-5 sets of 6-8 reps per leg

Romanian deadlift on one leg with landmine attachment

You can train everything with the landmine and hamstrings are no exception. This is the no-weighted version, or you want to load a little less and train more strength endurance.

How to incorporate into training:

• 2 - 3 sets of 10 - 15 reps per leg

Tripping with rubber

No list of hamstring exercises would be complete without a rubber band. You will improve the quality of your hamstrings and their elasticity. The purpose of rubber exercises is primarily injury prevention. You will usually practice them at the end of your workout and with a higher number of repetitions.

How to incorporate into your training:

• Perform 100 repetitions, as quickly as possible.

Deadlift with trap axis (with floor contact)

Deadlifts with higher repetitions are very effective, but people often injure their spine with them. If you look at any CrossFit practitioner doing deadlifts for reps, you will very rarely find a neutral spine position.

With the trap axis, the weight moves closer to your center of gravity, reducing the risk of poor execution. Despite this, I'd recommend everyone start at least the first few workouts with discs on 5-10cm bases.

How to incorporate into your training:

• 4 - 5 sets of 6 - 8 reps with 70 - 75% 1RM

Box squat wide

The box squat has been a hot topic for years. If you're ready to add it to your workout, there are several options.

Choose the height to get your thighs parallel to the floor or a little higher. That way, the exercise will still come from the hips. Watch the whole video so you don't neglect your technique. If the box squat is new to you, load lighter weights or ones that you can perform dynamically. Only get to the maximum with a well-mastered technique.

How to incorporate into dynamic training:

• 8 sets of 3 reps with 60% 1RM, 60 second pauses

How to incorporate into a lower weight workout:

• get to a moderate weight set of 5 reps in 6 sets

How to incorporate maxes into your workout:

• get to 1RM

The methods included in the training are not set in stone, so you can adapt them to your needs. I don't have a way to determine if you are currently training for maximal strength, strength for reps, endurance, general strength, or momentum. Only you can judge that for yourself.

Source: www.t-nation.com -Tip: 10 Fresh Ways to Build Your Hamstrings
By Jason Brown