Hi,
Up until now my lower body work has been dominated by squats and deadlifts, unless i've been specifically targeting my hamstrings for which i've been using:
(1) The Straight-Back Straight-Leg Deadlift
(2) Good morning
(3) Back Extension on a Roman Chair
I've only ever used leg curls on occasion as I read that the hamstrings are only meant to work in conjunction with the glutes and hip-flexors and not in isolation, and as a result working the hamstrings independently of the hip flexors can lead to dangerous imbalances.
I read something similar about the leg extension, i.e. that the quads are only meant to work in conjuction with the glutes and hamstrings and that working them in a completely isolated fashion can be dangerous in the long run.
However, recently I read that one's hamstring work should consist of exercises that invlove knee flexion as well as hip flexion which is why I decided to include glute-ham raises into my workout.
The gym I go to doesn't have and elevated chair with a hump like the one shown in exrx.net so I tried it in a manner similar to the one shown in the following 2 videos:
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Video not working? Click here
Basically what I do is get a bench put it in front of something that has padded braces like a sit-up bench, put my knees on the bench and put my ankles between the braces. When I move forward I get stuck after about 3-4inches, and I can't go any further. On the 3-4inches back to the starting position, I really do feel it in my hamstrings.
I manage it fine on the floor with someone holding my ankles, but I don't feel anything in my hamstrings.
Can you give some advice/tips as how I can build-up to doing a glute-ham raise as shown in the videos?
Much Appreciated
Shaz
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