hamstring builder that lowers your whole body with the knees alone
your hips stay extended while the knees straighten under load, which is the
hardest eccentric a hamstring gets anywhere in the gym
the concentric is the problem: most people cannot pull themselves back up, so
this runs as an eccentric movement with your hands catching the bottom
Execution
Kneel on a pad with your ankles anchored under a roller, a partner's hands or a
loaded barbell. Push your hips forward so your thighs and torso form one line.
Brace your trunk.
lower yourself forward as slowly as you can, resisting with your hamstrings
hold the line from knees to head rather than folding at the hips
catch yourself with your hands when you can no longer resist
push back to the start with your arms, or pull with the hamstrings if you can
reset the hip position before the next rep
Fight the descent for as long as you can hold it. The rep is the eccentric, so a
fast drop is a wasted one.
Purpose
hamstring builder that lowers your whole body with the knees alone
your hips stay extended while the knees straighten under load, which is the
hardest eccentric a hamstring gets anywhere in the gym
the concentric is the problem: most people cannot pull themselves back up, so
this runs as an eccentric movement with your hands catching the bottom
Execution
Kneel on a pad with your ankles anchored under a roller, a partner's hands or a
loaded barbell. Push your hips forward so your thighs and torso form one line.
Brace your trunk.
lower yourself forward as slowly as you can, resisting with your hamstrings
hold the line from knees to head rather than folding at the hips
catch yourself with your hands when you can no longer resist
push back to the start with your arms, or pull with the hamstrings if you can
reset the hip position before the next rep
Fight the descent for as long as you can hold it. The rep is the eccentric, so a
fast drop is a wasted one.