Bodybuilding Legend Charles Glass’ 5 Favourite Hamstring Strikes

Leg Press Machine With Pauses

Glass makes use of the leg press as a precision software for muscle fiber recruitment. With toes identified and unfold aside on the platform, he implements two strategic pauses: one on the backside and the opposite at mid-range, maximizing hamstring activation. (1)

Whenever you cease and begin once more, deeper fibers should kick in to get it up.

—Charles Glass

Deeper squat angles on the leg press draw extra stimulus from the glutes and hamstrings, quite than the quads taking on. (2) Analysis helps {that a} deeper vary of movement throughout squatting actions can produce higher hypertrophy outcomes. (3)

Smith Machine Again Squat – Drop Set

Smith machine again squats are a safer different to conventional squatting as a consequence of their straight bar path and built-in security stops. They require much less demand from stabilizing muscle tissues. (4)

Begin with 5 normal reps, strip the burden, and comply with with seven reps, pausing for 3 seconds on the backside, midway, and high of every rep.

Glass warned in opposition to thrusting the glutes, urging lifters to drag the elbows ahead whereas maintaining the hips open. By limiting momentum, these cues assist create targeted pressure on the glutes and hamstrings.

Hack Squat Machine Lunges

As an alternative of strolling lunges, Glass remodeled the hack squat machine to emphasise managed strain on the hamstrings. Foot placement and a tough glute squeeze on the high of every rep are vital.

Positioning the toes increased on the platform with legs at a 90-degree angle targets the outer parts of the hamstrings with out letting the quads dominate. Preserve the motion strict to interact the whole posterior chain, with the shoulder blades pressed into the pads.

 Change up the angle generally. Most individuals all the time use the identical place — make the legs work more durable.

—Charles Glass

Single-Leg Curl

Glass tweaked this setup to make sure the glutes and calves work in unison. The pad ought to sit proper on the kneecap, and the supporting leg ought to assume a sprinting stance as an alternative of mendacity flat. An upright torso and tight glute contractions are key to stopping decrease again compensation, doubtlessly lowering damage dangers. (5)

Seated Single-Leg Curl With Again Help

Elevate the seated leg curl by inserting a yoga block or towel behind the again to take care of upright posture and stop slouching. With the pad on the Achilles, concentrate on the hamstring insertion behind the knee.

You probably have a coaching accomplice, they may help push the motion previous failure, which stays one in all Glass’ favourite depth ways to finish periods.

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References 

1. Marshall PW, Robbins DA, Wrightson AW, Siegler JC. Acute neuromuscular and fatigue responses to the rest-pause methodology. J Sci Med Sport. 2012;15(2):153-158. doi:10.1016/j.jsams.2011.08.003 https://pubmed.ncbi.nlm.nih.gov/21940213/
2. Da Silva EM, Brentano MA, Cadore EL, De Almeida AP, Kruel LF. Evaluation of muscle activation throughout totally different leg press workout routines at submaximum effort ranges. J Power Cond Res. 2008;22(4):1059-1065. doi:10.1519/JSC.0b013e3181739445 https://pubmed.ncbi.nlm.nih.gov/18545207/
3. Bloomquist Ok, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T. Impact of vary of movement in heavy load squatting on muscle and tendon diversifications. Eur J Appl Physiol. 2013;113(8):2133-2142. doi:10.1007/s00421-013-2642-7 https://pubmed.ncbi.nlm.nih.gov/23604798/
4. Schwanbeck S, Chilibeck PD, Binsted G. A comparability of free weight squat to Smith machine squat utilizing electromyography. J Power Cond Res. 2009;23(9):2588-2591. doi:10.1519/JSC.0b013e3181b1b181 https://pubmed.ncbi.nlm.nih.gov/19855308/
5. Leonard SA. The function of train and posture in stopping low again damage. AAOHN J. 1990;38(7):318-322. https://pubmed.ncbi.nlm.nih.gov/2142885/

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