Currently in week 8 of bullmastiff and one of the first major differences, is that my hams feel HUGE. I feel them when I walk now! Coincidentally, deadlifts and squats are MUCH, much easier to perform, and higher weights feel tons more stable. I'm so excited to see the results at the end of the program. Thanks Mr. Bromley for all the game you drop for us! You're making a difference
THank you, Coach. Thanks to your advice, my deadlift has improved by 30kgs, from 200 to 230kgs in 10 weeks. Thanks for sharing this quality content. Once again Thank you.
- Nordic curls set up inside a rack - Feet under something at the back of the rack - Appropriate band attached to the pull up bar at the front of the rack - Loop around your torso holding with your hands - Reduce band tension as you get stronger I would put that up against the gold standard in knee flexion ham development, the Westside inverse leg curl for roughly $2000 cheaper.
RDLs have been by far one of the best accessories for me. Doing them with 10 - 12 reps, 8 - 10 reps, 5s, 6s, triples, all of them have carried over to my squat and deadlift. Cant recommend them enough
I came back from a broken back and 8 months in varying leg casts thanks in large part to high rep, high volume RDLs. Because I was limited in the weight I could safely use (new metal plates in my joints and concern over micro fractures), I 'settled' for lots and lots of sets of 15-20 reps, for months. I felt better than I had in years, and progressed faster than anyone in my condition had any reasonable right to expect. I've sworn by them ever since. They still make up a large chunk of my accessory work, even of I can now safely do much more.
Currently I am doing rdl's and standing leg curls for my hamstrings. Will try tempo reps. I used to get a great hamstring activation when I went cycling with clipless(locked in) shoes and pedals. Mainly on the back half of the crank revolution you can fire the hamstrings easily. Also helped with getting better at firing ally my leg muscles.
yeah, besides the huge capacity for strength there are few muscles that, when developed, give you the same tactile sense of being rooted and stable throughout the body as having strong hamstrings.
Been struggling getting above 515. Looked at some videos and realized that my hams are smoll and my rdl is week af so gonna give them an overhaul and for my tris for my upper vody have been week too so thatll be another point tonhit thanks Bromley for the ideas!!!
Thanks for posting the video. Great information on the hamstrings. I do a lot of GHR and back extension in my training. Not so much of max squats or deadlifts because I'm training for long distance running right now
There’s a third category of hamstring exercise: movements that combine knee flexion and hip extension. I do razor curls on my GHD. Really get an awesome and unparalleled stretch at the bottom. The movement also has a relatively uniform resistance curve compared to nordics or glute ham raise. Also better transfer to deadlift because posterior chain is working together.
Bromly might I recommend a similar version of your big to little superset in reverse. I like to train zero/low rest supersets in the opposite fashion. So instead of hip hinge to knee flexion just switch it up. The pro is you get your hamstrings beat up with the lower spinal load option first and then go into the heavier axial loading second. A few of my favorite combos are the following: Nordic/Glute Ham into Pin SSB Good-mornings Seated Hamstring Curl into Romanian Deadlift Beware if you use them. Treat these very conservatively. I would also say I personally like to keep the small at a high rir and then crush on the second movement. But you can do them both at low rirs.
Ive come back to this video a 2nd time In your Back video, you made a comment about ‘make people turn heads with how much you row / weighted chin’ I think this also applies here. I’ve NEVER seen anyone at my commercial gym RDL more than 80kg (1.5 plates)… It’s actually mad when I think about it.
I find that RDLs and good mornings are also great for diminishing the lower back pump I get from deadlifting. Seems kind of backwards, but I’m not going to argue with something that works.
Currently back extensions and seated leg curls on top of deadlifts, pushing them pretty hard. About to add RDLs back in, took a break from them after a low back tweak from rowing
I do quite a bit of running but im just starting to get a bit more serious. I recently realized that my hamstrings are a big weak spot for me. I've just done one session a week absolutely toasting hamstrings at the gym for the last 8 weeks and I've busted through so many plateaus. I just ran a 2 mile interval with both miles faster than my previous 1 mile pb
Seated leg curl with full eccentric, slight forward lean at bottom to accentuate stretch, and explosive concentric are my favorite hamstring movement for isolation. You can get deep into the weeds with them with virtually no systemic cost. Explosive concentric is a very overlooked aspect, and I first heard of doing them that explosively from John Meadows. It makes sense, the hamstrings are mostly fast twitch fibers. Have also seen Mike Israetel do them this way. The forward lean is something I got from Eric Helms, it's a clever way to get extra stretch when the machine is already bottomed out since you're lengthening the hip insertion.
Hey, would you be able to do a video on Sciatica? I’m a huge fan of your videos by the way and greatly appreciate all the content you’ve put out so far! Hopefully you hit 100k soon!
Don't have to worry about me neglecting the hamstrings. I'm OCD about them. I have a compulsion to do leg curls especially, after doing anything that works the quads.
What are your thoughts on the exercises from Knees over toes programming and if thought of positively, how would you program them into training? Would you keep them for an "off-season" training block or implement them coming closer to a competition or both?
Done properly, they work well. The running joke in powerlifting circles when kettlebells first came on the scene was 'great, they found a way to market hamstring pull throughs', which were real common in some circles. So they can be great, and if you have access, definitely use them. But if you were buying for your own basement gym or something, the money could be spent better.
I haven't watched the vid as yet, just getting my post workout meal ready to watch while eating, I have benefitted a lot from nordic hamstring curls, just love what it does as an addition to my hamstring training to get a hamsting bow without getting too thick, that's my aim, getting there. Ok, let's watch the vid, foods ready. :)
As an athlete I had been doing tons of hamstring volume from hypers / reverse hypers but even just the tons and tons of hang cleans above the knee. Graduated this year and for the longest I was wondering why my deadlift form became sloppier and sloppier. Fired up the hammys for the last few weeks and that was the answer. They were super weak and as I work on them my deads are cleaning up very nicely
Subscribed! Didn't really need this video, love training hammies and my deads are limited by my quad strength. If I can get it off the ground, I can just posterior chain that shit into a lockout, haha. But I think the way you present information is great.
Question: Will these movements carryover to sumo as well? Have been going super hard on nordics, hamstring curls, RDLs, and back extensions but unsure how beneficial they will be to my sumo versus my conventional. Thanks!
RDLs and Back extensions are pretty good for sumo but in my experience hamstring curls have essentially no impact. Squats are probably the best sumo accessory, but after that I'd say RDLs are top.
all of these exercises hypertrophy the relevant musculature which leads to bigger, stronger muscles resulting in a stronger deadlift. as long as youre recovering youre good
Can always do your RDLs sumo to make them more relevant. Deficit sumos are another one that I really feel in my hamstrings, just tends to hit closer to the knees instead of higher up towards the glutes.
Only problem I have with RDLs is that I almost always just stress my back and never feel my hamstring. I know it is just an execution error but I haven't been able to put it together. The single leg kickstand RDL however has been amazing and absolutely destroys my hamstrings and glutes.
How's your upper back posture? Bracing? If your shoulders and head (I like to visualize it as keeping the crown of my head in a straight line over my tailbone) are in the proper positions, and you're leading the moment with with your hips/butt, there shouldn't be any back involvement at all. You might just need to lighten the weight and work on form for a couple weeks.
Yo Bromley, what do you think of the rogue monkey foot attachment? It's like a boot you can attach a dumbbell to. I don't have access to a gym right now and considering throwing 100usd to get one
BROMLEY... I'm little alex, i'm really trying to get bigger hamstrings because me squat and deadlift are failing because of them and my hams look so flat in comparison to my mega quads! I really can't thank you enough for this video... Its so odd having my friends pulling and squating more than me but i can bench their max for 10, considering i'm so much bigger than them too. Can't wait to see where I can go here!
I really enjoy your channel. I am curious, can you touch a basketball rim? I am an old fart interested in explosiveness and strength. Just wondering if the amazing stuff you teach about legs brings explosiveness and/ or just strength. I know your height, Thanks for all your hard work and free education, it has been helpful to me 🤙.
If you’re at a normal body weight for your stature your vert won’t improve much even with significant increases in strength and overall athleticism. It’s a very natural measurement. For “most “ situations the most it will truly improve will be just 2-3 inches.
The LT. Dan one almost made me pee my pants. I have good news for you though Alexander. I never neglect my Triceps or Hammies. Both are Massive. Will still try those moves though. Hugs and Kisses from Berlin big man. You are doing Zeuses work. Thanks.
My hamstrings were so weak that they were leaving me with severe back problems. I used to run all the time so my calves were overworked. All my problems were solved when I quit ignoring deadlifts, and especially Romanian.
Would these tips apply to pectoral growth as well? Going by symmetricstrength website my bench and pecs are my weakpoints. ("Long arm, short leg crew," where you at?)
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Currently in week 8 of bullmastiff and one of the first major differences, is that my hams feel HUGE. I feel them when I walk now! Coincidentally, deadlifts and squats are MUCH, much easier to perform, and higher weights feel tons more stable.
I'm so excited to see the results at the end of the program. Thanks Mr. Bromley for all the game you drop for us! You're making a difference
I’d love an episode on glutes and calf, Ngl
Think I'm about to get the whole post chain in a series
@@AlexanderBromley I like this idea, I took some of your back training advice and I actually have rhomboids and mid traps now. Thanks
@@AlexanderBromley don’t think, just do!
I NEED this episode
@@AlexanderBromley yes bro!
THank you, Coach. Thanks to your advice, my deadlift has improved by 30kgs, from 200 to 230kgs in 10 weeks. Thanks for sharing this quality content. Once again Thank you.
Algo. The information you provide without a paywall has been hugely beneficial for my own programming. Hope your channel continues to grow
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- Nordic curls set up inside a rack
- Feet under something at the back of the rack
- Appropriate band attached to the pull up bar at the front of the rack
- Loop around your torso holding with your hands
- Reduce band tension as you get stronger
I would put that up against the gold standard in knee flexion ham development, the Westside inverse leg curl for roughly $2000 cheaper.
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Man, the amount of (really great!) content that you are publishing lately is insane!
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@@Realtristynlee ur a monkey
RDLs have been by far one of the best accessories for me. Doing them with 10 - 12 reps, 8 - 10 reps, 5s, 6s, triples, all of them have carried over to my squat and deadlift. Cant recommend them enough
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Man, I never feel RDLs in my hams. Wish it worked better for me
@@radagascar1 not every exercise works for everyone, fine one that works, or modify them till they do what u want
I came back from a broken back and 8 months in varying leg casts thanks in large part to high rep, high volume RDLs. Because I was limited in the weight I could safely use (new metal plates in my joints and concern over micro fractures), I 'settled' for lots and lots of sets of 15-20 reps, for months. I felt better than I had in years, and progressed faster than anyone in my condition had any reasonable right to expect.
I've sworn by them ever since. They still make up a large chunk of my accessory work, even of I can now safely do much more.
@@RevShifty thats great man glad to hear it!
content is on fire bromley 👍💪👏
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Currently I am doing rdl's and standing leg curls for my hamstrings. Will try tempo reps.
I used to get a great hamstring activation when I went cycling with clipless(locked in) shoes and pedals. Mainly on the back half of the crank revolution you can fire the hamstrings easily.
Also helped with getting better at firing ally my leg muscles.
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yeah, besides the huge capacity for strength there are few muscles that, when developed, give you the same tactile sense of being rooted and stable throughout the body as having strong hamstrings.
This mas one of the best around the net!! Respect from Ireland
Great tips! Especially #4 "Bromley Warmups"
Guess we won't see them collabing unfortunatel sorry to his condolences get what get for little get to me!
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Agreed about the "Wenning" warmups.
Been struggling getting above 515. Looked at some videos and realized that my hams are smoll and my rdl is week af so gonna give them an overhaul and for my tris for my upper vody have been week too so thatll be another point tonhit thanks Bromley for the ideas!!!
I would also really recommend banded good mornings for a prefatigued warmups
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Rollouts also work great with furniture sliders or, if you've got a hardwood floor, just a regular old towel
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Also you can do the rollouts on a rowing machine Sledge/seat instead of a bosu ball most gyms also have row machines
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Thanks for posting the video. Great information on the hamstrings. I do a lot of GHR and back extension in my training. Not so much of max squats or deadlifts because I'm training for long distance running right now
Rollout alternative is to put your feet on the seat of a rowing machine. Motion is the same and you get more hip extension!
There’s a third category of hamstring exercise: movements that combine knee flexion and hip extension. I do razor curls on my GHD. Really get an awesome and unparalleled stretch at the bottom. The movement also has a relatively uniform resistance curve compared to nordics or glute ham raise. Also better transfer to deadlift because posterior chain is working together.
Never thought of 21’s for like leg curls. Looking forward to trying it out
super underrated channel. keep up the great info.
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Bromly might I recommend a similar version of your big to little superset in reverse. I like to train zero/low rest supersets in the opposite fashion. So instead of hip hinge to knee flexion just switch it up. The pro is you get your hamstrings beat up with the lower spinal load option first and then go into the heavier axial loading second. A few of my favorite combos are the following:
Nordic/Glute Ham into Pin SSB Good-mornings
Seated Hamstring Curl into Romanian Deadlift
Beware if you use them. Treat these very conservatively. I would also say I personally like to keep the small at a high rir and then crush on the second movement. But you can do them both at low rirs.
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awesome as always Alex , so glad to see your channel on the rise!
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I never see people do rollouts, but they're brutal! Socks on a slick floor works as well.
Ive come back to this video a 2nd time
In your Back video, you made a comment about ‘make people turn heads with how much you row / weighted chin’
I think this also applies here. I’ve NEVER seen anyone at my commercial gym RDL more than 80kg (1.5 plates)… It’s actually mad when I think about it.
I've put 120kg in RDL and a gym employee got mad at me.
Wenning warm ups. 😆
Thank you so much for getting a microphone. Now I can hear you while I'm actually lifting.
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happy thanksgiving....and thanks for all the fantastic info you share all the time
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Glute ham bench baby 👏🙌once I started hitting these my squatting knee pain disappeared 🙌
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I find that RDLs and good mornings are also great for diminishing the lower back pump I get from deadlifting. Seems kind of backwards, but I’m not going to argue with something that works.
Wasn’t aware of the roller, I’m gonna give that a go. Feel like the hamstring curls are getting a bit stale
Currently back extensions and seated leg curls on top of deadlifts, pushing them pretty hard. About to add RDLs back in, took a break from them after a low back tweak from rowing
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I do quite a bit of running but im just starting to get a bit more serious. I recently realized that my hamstrings are a big weak spot for me. I've just done one session a week absolutely toasting hamstrings at the gym for the last 8 weeks and I've busted through so many plateaus. I just ran a 2 mile interval with both miles faster than my previous 1 mile pb
Bro said “you wanna look like LT. Dan propped himself up on a couple of Christmas hams?” 😂
Seated leg curl with full eccentric, slight forward lean at bottom to accentuate stretch, and explosive concentric are my favorite hamstring movement for isolation. You can get deep into the weeds with them with virtually no systemic cost. Explosive concentric is a very overlooked aspect, and I first heard of doing them that explosively from John Meadows. It makes sense, the hamstrings are mostly fast twitch fibers. Have also seen Mike Israetel do them this way. The forward lean is something I got from Eric Helms, it's a clever way to get extra stretch when the machine is already bottomed out since you're lengthening the hip insertion.
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Hey, would you be able to do a video on Sciatica? I’m a huge fan of your videos by the way and greatly appreciate all the content you’ve put out so far! Hopefully you hit 100k soon!
Roll all strength ability checks with advantage if you’re wearing Lou Ferrigno’s jorts.
Don't have to worry about me neglecting the hamstrings. I'm OCD about them. I have a compulsion to do leg curls especially, after doing anything that works the quads.
Always great content
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Need an episode for monster quads 😮💨😭😭
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Great video. I'm going to add some 21 leg curls to my accessory day!
What are your thoughts on the exercises from Knees over toes programming and if thought of positively, how would you program them into training? Would you keep them for an "off-season" training block or implement them coming closer to a competition or both?
Thoughts on kettlebell swings? I personally really feel my hams get burned out when I go heavy on these
Done properly, they work well. The running joke in powerlifting circles when kettlebells first came on the scene was 'great, they found a way to market hamstring pull throughs', which were real common in some circles. So they can be great, and if you have access, definitely use them.
But if you were buying for your own basement gym or something, the money could be spent better.
Another awesome video
I haven't watched the vid as yet, just getting my post workout meal ready to watch while eating,
I have benefitted a lot from nordic hamstring curls, just love what it does as an addition to my hamstring training to get a hamsting bow without getting too thick, that's my aim, getting there.
Ok, let's watch the vid, foods ready. :)
As an athlete I had been doing tons of hamstring volume from hypers / reverse hypers but even just the tons and tons of hang cleans above the knee. Graduated this year and for the longest I was wondering why my deadlift form became sloppier and sloppier. Fired up the hammys for the last few weeks and that was the answer. They were super weak and as I work on them my deads are cleaning up very nicely
Great video people worry about qods to much like chest over back no good
I didn’t realize how freaky your hams are..dang! Respect!
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Thank you. I like to squat and hate to deadlift 😅 time to work on that, really appreciate your help
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Subscribed! Didn't really need this video, love training hammies and my deads are limited by my quad strength. If I can get it off the ground, I can just posterior chain that shit into a lockout, haha. But I think the way you present information is great.
Thanks 🙏🏼
Conventional deadlift + GHR + walking lunges are all that I need to have great hamstrings.
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Hey, could we build into the GHR as a way to build into the Nordics? Thank you for your time.
Good information, Brother. Namaste 🙏🕉🌸
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16:30 you just answered my question lol thanks 👍🏻
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I'm currently working my way back from a hamstring strain. Do you have any suggestions on how to approach hamstring work during rehabilitation?
Question: Will these movements carryover to sumo as well? Have been going super hard on nordics, hamstring curls, RDLs, and back extensions but unsure how beneficial they will be to my sumo versus my conventional. Thanks!
RDLs and Back extensions are pretty good for sumo but in my experience hamstring curls have essentially no impact. Squats are probably the best sumo accessory, but after that I'd say RDLs are top.
all of these exercises hypertrophy the relevant musculature which leads to bigger, stronger muscles resulting in a stronger deadlift. as long as youre recovering youre good
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Can always do your RDLs sumo to make them more relevant. Deficit sumos are another one that I really feel in my hamstrings, just tends to hit closer to the knees instead of higher up towards the glutes.
good stuff
Man, getting all this info for free feels like committing a sin!
I always release and explode from all ends when I do tempo
Only problem I have with RDLs is that I almost always just stress my back and never feel my hamstring. I know it is just an execution error but I haven't been able to put it together. The single leg kickstand RDL however has been amazing and absolutely destroys my hamstrings and glutes.
How's your upper back posture? Bracing? If your shoulders and head (I like to visualize it as keeping the crown of my head in a straight line over my tailbone) are in the proper positions, and you're leading the moment with with your hips/butt, there shouldn't be any back involvement at all. You might just need to lighten the weight and work on form for a couple weeks.
That stick man has some pretty jacked hams
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I want that shirt!!! Where did you get it
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You can put frisbees under your heels to do roll outs
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Nordic curls?
I might be one of the few people where my quads are holding back my deadlifts. My hips shoot up then I basically stiff leg deadlift my max.
Bro how many white boards do you have?
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Yo Bromley, what do you think of the rogue monkey foot attachment? It's like a boot you can attach a dumbbell to. I don't have access to a gym right now and considering throwing 100usd to get one
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Would being able to RDL my squat max a realistic goal? Idk what goals to set for rdls tbh
Lietenant Dan propped up on Christmas hams?! 🤣🤣🤣
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BROMLEY... I'm little alex, i'm really trying to get bigger hamstrings because me squat and deadlift are failing because of them and my hams look so flat in comparison to my mega quads! I really can't thank you enough for this video... Its so odd having my friends pulling and squating more than me but i can bench their max for 10, considering i'm so much bigger than them too. Can't wait to see where I can go here!
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20:00 i want it all
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Quadzilla video next?
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Femoris fatality seems like a death wish sitting definitely will hurt😂🔥🔥
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👍👍👍
trex man here short arm long torso, gonna spam these accessories and ill report back
Did matt wenning invent warm ups before lifting? 🤔 why'd he named it after himself😂
Matt Winning has a big head…. Literally
Commenting... forgot what I wanted to say
I really enjoy your channel. I am curious, can you touch a basketball rim? I am an old fart interested in explosiveness and strength. Just wondering if the amazing stuff you teach about legs brings explosiveness and/ or just strength. I know your height, Thanks for all your hard work and free education, it has been helpful to me 🤙.
If you’re at a normal body weight for your stature your vert won’t improve much even with significant increases in strength and overall athleticism. It’s a very natural measurement. For “most “ situations the most it will truly improve will be just 2-3 inches.
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Not to mention the incredible glute gains Romanian deadlifts will give you!
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👍🏽🏋🏻💪🏽💯🔥
The problem is if you are physique oriented and need to get bigger hams without a massive ass, you’re pretty much limited to knee flexion
Big glutes are aesthetic though
Big cakes are always better. John Haack in a singlet 🥵🥵
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The LT. Dan one almost made me pee my pants. I have good news for you though Alexander. I never neglect my Triceps or Hammies. Both are Massive. Will still try those moves though.
Hugs and Kisses from Berlin big man. You are doing Zeuses work. Thanks.
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Bonus point for shitting on wenning
I was thinking about dropping hamstrings training directly 😂😂😂😂
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Nordics need more mainstream attention, it is to hamstring curls what pull ups are to pulldown machines. Just can't compare
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No matter what I do for hamstrings...... I never feel my hamstrings
I’m one of those weird people whose hamstrings are stronger than my quads.
Video is only 360😢
Probably still processing 4k. It just went up.
@@AlexanderBromley alright I will try to close it and see if it finished processing so I can raise the quality
For The Algorithm
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A 100 rep WHAT???
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100RM hahaha
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My hamstrings were so weak that they were leaving me with severe back problems. I used to run all the time so my calves were overworked. All my problems were solved when I quit ignoring deadlifts, and especially Romanian.
Would these tips apply to pectoral growth as well? Going by symmetricstrength website my bench and pecs are my weakpoints. ("Long arm, short leg crew," where you at?)
You will be the reason I reintegrate sprints into my routine🥲thank you
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