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Author Topic: How can I do ham curls without a ham curl machine?  (Read 4846 times)

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zbiz

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How can I do ham curls without a ham curl machine?
« on: July 04, 2011, 12:01:12 am »
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(I am looking to train the same muscles as a ham curl)

I have access to other machines and free weights  :strong: but my gym does not have a ham curl machine.

It's ok though since it's otherwise a free gym provided by the city... :)

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mj

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Re: How can I do ham curls without a ham curl machine?
« Reply #1 on: July 05, 2011, 12:37:06 am »
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Natural glute ham raise. Google it.

Use the lip of a machine, a partner to sit on your feet or a barbell and a towel. Get ready to be humbled and sore.
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zbiz

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Re: How can I do ham curls without a ham curl machine?
« Reply #2 on: July 05, 2011, 04:19:39 am »
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LBSS

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Re: How can I do ham curls without a ham curl machine?
« Reply #3 on: July 05, 2011, 10:25:23 am »
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Romanian dead lifts are another option.

http://www.youtube.com/watch?v=H_jM4_EBFfI&feature=related
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TKXII

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Re: How can I do ham curls without a ham curl machine?
« Reply #4 on: July 24, 2011, 11:12:52 pm »
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I use my sofa. You can do a GHR too, but if your sofa is not heavy enough it doesn't work. So I do single legged partial GHRs with the sofa, more of an isometric deal though
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

adarqui

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Re: How can I do ham curls without a ham curl machine?
« Reply #5 on: July 25, 2011, 04:29:39 am »
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for bw, other than ghr's, hamstring march and supine hamstring iso are good..

http://www.youtube.com/watch?v=O0Q0TJpNLmI

hamstring march ^^

u could iso those by doing double leg or single leg..

also, some makeshift variation of slideboard hamstring does the tric.. double leg first, single leg eventually:

http://www.youtube.com/watch?v=sAP9_cNlx6s
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