Strengthing Hamstring

greenplain

Hey,

I am wondering what exercises with weights I should be doing to strengthen my hamstrings. I am a long distance runner and I need to improve on this area. I have access to a gym. What way can I use weights to help me with my problem ? Are free weights better or the weights machines ?

Nate--IRL--

You could try some SLDLs, these will hit the Hamstring nicely.

http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

Nate

dave80

greenplain wrote: »

Hey,

I am wondering what exercises with weights I should be doing to strengthen my hamstrings. I am a long distance runner and I need to improve on this area. I have access to a gym. What way can I use weights to help me with my problem ? Are free weights better or the weights machines ?

Leg Curls followed by SL Deadlilts would do the job

Brian?

As Nate said, Stiff Leg Deadlifts are great. Romanian deadlifts and standard deadlifts are very good as well.

Go with free weights all the time.

Remember as well that if you're strengthening your hams, you're going to need to work your quads as well to avoid an imbalance. A combo of Squats and deadlifts is your only man.

greenplain

Cheers

greenplain

How many reps should I do ?

Nate--IRL--

For strength typically 8-10 reps for 3 sets. Start light too, you will be able to lift heavy enough, but then you won't be able to walk for the next couple of days, start easy.....

Nate

Brian?

greenplain wrote: »

How many reps should I do ?

For pure strength people usually do 3-5 reps, mostly 5 sets of 5 reps. I wouldn't go mad at first though, learn the lifts properly with a lighter weight and add weight later, that way you'll avoid inefficent lifting with bad form.