Deadlift for hamstrings?

corribdude

Just a quick question, which deadlift variation will place the least emphasis on quads on glutes but the most on hamstrings? My hamstrings are lagging behind the rest of my legs so want to focus a bit more on them for a while.

Brian?

corribdude wrote: »

Just a quick question, which deadlift variation will place the least emphasis on quads on glutes but the most on hamstrings? My hamstrings are lagging behind the rest of my legs so want to focus a bit more on them for a while.

Stiff leg Deadlifts? I find they kill my hams.

kevpants

briankeating wrote: »

Stiff leg Deadlifts? I find they kill my hams.

Yeah or romanian deadlifts, these never touch the ground so I find they keep the tension in the hamstrings.

Try Good Mornings too. Epic exercise. I would combine these with convential deadlifts rather than dropping convential deads for stiff leg or RDL's but that's just my preference.

Blazher

While we are talking about Deadlifts. Is there anything i can do to work on my grip. My left grip seems to go after the 4th rep when im using 120kg or more. By the 6th rep its hanging on my finger tips.


I have been playing around with grip postion. Over and under grip etc but its stil the same in the end.

Thanks

Sorry for asking OT question

brianthebard

Chalk? There are plenty of grip exercises you can do. And if you just interested in lifting more, straps might be something to try.

Blazher

brianthebard wrote: »

Chalk? There are plenty of grip exercises you can do. And if you just interested in lifting more, straps might be something to try.

I got a set of gloves thinking they might help but they are Cr@p. I will get a set of straps. Could you recommend a place to get a good set Please

brianthebard

Yeah gloves make it harder to get a good grip if anything. I got my straps off www.irish-lifting.com but you might want to just ditch the gloves first and get chalk, see if that helps.

Hawk Wing

Blazher wrote: »

I got a set of gloves thinking they might help but they are Cr@p. I will get a set of straps. Could you recommend a place to get a good set Please

I have the exact same problem at 120kgs, the weight is not the problem, its my grip just goes

aye

Blazher wrote: »

Is there anything i can do to work on my grip.

Farmers Walk
http://www.abcbodybuilding.com/exercise3/farmerswalk.htm

wrap a small towel around the handle to make it harder to grip the dumbbell.

you can also do this for things like a dumbbell bent over row.

Smellyirishman

Blazher wrote: »

While we are talking about Deadlifts. Is there anything i can do to work on my grip. My left grip seems to go after the 4th rep when im using 120kg or more. By the 6th rep its hanging on my finger tips.

Had the same issue a while ago, and there is a post around here somewhere about it. You could try using a towel around the bar first while your straps are on the way. Don't wrap the towel around the bar multiple times just one "layer" on the bar and let the rest hang down, this should give you enough grip to hold onto another few kg. Straps will help the most though (not with your grip strength, just your ability to DL more).

kevpants

Definitley go for chalk over straps initially.

Whether you use straps or not is up to you. Some will argue that they help you hit the muscles you want with the deadlift without grip getting in the way.

Alternatively you can argue deadlifts are the only grip exercise you'll really do. It is certainly one of the best and strong grip will carryover to your bench too. After all grip is part of the lift.

All I'll say is you don't need straps but you do need chalk. I've never used straps and am trying to get up to a 250kg pull from my current 230 which had some humble beginnings let me tell you.

I think the heavy singles helped my grip alot on deadlifting. Stamina is an issue with grip in holding the bar for too long, so sets with a lot of reps can result in your hands tiring before your back. Maybe try throwing in some heavier weight at lower reps. Just a suggestion.

Brian?

Hawk Wing wrote: »

I have the exact same problem at 120kgs, the weight is not the problem, its my grip just goes

Not to be a smartarse here, but I think if your grip goes then the weight is a problem. I think straps are fine for people wanting to compete, but if not I reckon you should work on your grip strength.

Blazher

briankeating wrote: »

Not to be a smartarse here, but I think if your grip goes then the weight is a problem. I think straps are fine for people wanting to compete, but if not I reckon you should work on your grip strength.

The weight is not a problem. I could lift more. Its just the grip in my left hand. My back/core/legs real grand DL the weights its just the grip.

But i see where your coming from maybe il do more sets of less weight and try build the grip up

Brian?

Blazher wrote: »

The weight is not a problem. I could lift more. Its just the grip in my left hand. My back/core/legs real grand DL the weights its just the grip.

But i see where your coming from maybe il do more sets of less weight and try build the grip up

Why not continue on the weight your doing, this will help increase your grip strenght. Then add in some support excercises like reverse BB curls. I found they brought up my grip brilliantly.