How to Build Strong Hamstrings With Free Weights

Video Transcript

"Hi, I'm Les Whitley here today to talk to you about strength training your hamstrings using free weights. One of the most effective exercises that I've found in turning the muscles of the hamstring for a good powerful feel is utilizing a bar or dumbbells for a straight leg or bent leg dead lift. Begin by evening your grip on both sides of the bar. Start at a good stable position, chest up, eyes looking forward. Take a step back, feet should be at or just inside shoulders width. Again, maintaining a good straight postural position, eyes in the neutral gaze. You're going to begin the motion by moving your hips away from the bar as it slowly slides down the front of your thigh, keeping a small arch in the lower back or a flat back position, lowering the bar as far as your flexibility will allow. Then begin by initiating the bar, moving forward by moving your hips back closer to the bar. Lowering motion should be under good control, never balancing or getting too fast as the muscles will not be able to control that range of motion. For injury prevention sake, take your time and consult a professional when beginning an exercise such as the straight leg dead lift. The knees slightly bent will help protect muscles of the lower back as well as focusing that effort of the hamstrings themselves. The important part in moving your hips back is to keep the weight on the heels of your feet as you get in the bottom you should almost be able to wiggle your toes at the bottom meaning all that weight is going to be at the mid to the back of your heel as you initiate the drive forward."