Training

Top 5 Hamstring Training Mistakes

and how to correct them.

by

MISTAKE #5: GOING TOO FAST AND TOO SHORT

EXPLANATION

Too fast and too short commonly pair up, because when you’re reducing the time of your reps, you’re likely reducing their range of motion, as well. Bodybuilders tend to work the midrange of leg curls, missing the crucial stretches and contractions.

SOLUTIONS

  • Slow down leg-curl reps. Take as long as 5 seconds (2 seconds up, 3 seconds down) on each rep.
  • Focus on getting a complete stretch and contraction on each rep. Pause briefly at contraction with your ankles as close to your glutes as possible.
  • Some machines employ smaller ankle pads or use foot cuffs, which allow you to get a longer range of motion. On the other hand, avoid machines with over-sized pads or biomechanical designs that reduce the range of motion.
  • To slow down and target each leg individually, do at least one exercise per workout unilaterally. Chose unilateral standing or kneeling leg curl machines or do your lying or seated leg curls with one leg at a time.

 

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