Grow BIGGER, STRONGER Hamstrings!

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Күн бұрын

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Much respect to all of you for watching these and supporting the channel! I hope this was helpful!
In this one I give you 5 Drills and cues that you can use to better feel your Hamstrings when doing compound movements. Then I give you my favorite assistance exercises for hamstring strength and size.
Feel free to jump to wherever in the video is the most useful. But if you found this video helpful, please subscribe. Thank you!
1:48 Plate Squeeze Squat Drill
2:56 Don’t Allow Tension Off The Muscle
3:35 Utilize 1.5 Reps & Pauses
4:31 Utilize Smaller Isolation Exercises Prior to Compound Movement
5:32 Utilize Resistance Bands and Accommodating Resistance
6:22 Stiff Leg Deadlifts & Good Mornings
9:36 Rubish Deadlift
11:33 Glute Ham Raise
12:02 Band Assist Glute Ham Raise
12:35 Nordic Hamstring Curl
13:04 Gliding Leg Curl

Пікірлер: 173

@samivey8416 5 жыл бұрын

You can hear how much better you're getting in your voice. AWESOME

@maxs.5625 5 жыл бұрын

What happened to his voice I was trying to figure out for a whike

@BrianAlsruheOfficial 5 жыл бұрын

@Josh Carrillo Worms dude

@BrianAlsruheOfficial 5 жыл бұрын

Thanks man! I'm down to vomiting about 25x a day now so my throw is much less burned up!

@ginamarie9571 5 жыл бұрын

Good to keep in mind when I dont want to work out

@mr.d_88 5 жыл бұрын

Lots good feels from this.

@matty8351 5 жыл бұрын

If it helps anyone interested in doing a Nordic raise, you can use a barbell with some weights heavy enough to stop it from lifting and a couple small weights in front to stop it rolling into you, then just slip your legs under the barbell and there you go. I got a foam pool noodle and cut it so it I can put it around the barbell so it’s more comfortable on my legs, it works great.

@OlMoldy 5 жыл бұрын

My glutes fired involuntarily when you said "flex your butt"

@williamensinger9788 5 жыл бұрын

Edgar Bennett same 😂

@DojCity 5 жыл бұрын

"This isn't 2003" like it was that long ago...wait...shit, I'm old

@BrianAlsruheOfficial 5 жыл бұрын

I feel the same way

@jonathanrhodes8525 5 жыл бұрын

@@BrianAlsruheOfficial we've been through this before....you can't be old because we're the same age! :-)

@AZ_TONY 5 жыл бұрын

Same and I'm only 26.......

@markomph 5 жыл бұрын

Can you make some videos about deadlift grips? Especially about the hook grip? Love your videos!

@jamesparris4767 5 жыл бұрын

Keep up the good work Brian.... this is the most underrated fitness channel on KZfaq

@BrianAlsruheOfficial 5 жыл бұрын

Thanks so much James!

@zengineer5652 5 жыл бұрын

Too late for squat day, but I'll give these a whirl when I can walk again!

@johnh6928 5 жыл бұрын

Been doing Romain deadlifts and I can feel my hamstrings get bigger

@seanrmac99 5 жыл бұрын

John Han good job m8

@klalakomacoi 5 жыл бұрын

isn't that a lettuce?

@ETFsinner 4 жыл бұрын

Arent you supposed to be doing stiff leg according to the video?

@Msreesaranyan 3 жыл бұрын

@@ETFsinner stiff leg for powerlifter, rdl for bodybuilder

@hodornador6085 5 жыл бұрын

Man i watch your channel for years and you still come with new and new stuff

@KirkSlashEddie 5 жыл бұрын

This is just what I needed. Always overdelivering. Thanks Brian!

@whitelightinggaming3737 5 жыл бұрын

Brian I want to thank you. You have inspired me to get in to the gym for the first time. Granted I've always tended to have a heavy lifting jobs, but at 31 I can honestly say I feel amazing I'm only on week 2 of your liener program and already seeing a difference at work. Thank you so much.

@agicentappcompany 5 жыл бұрын

The first drill is one of its kind, thanks.

@travispadgett4659 2 жыл бұрын

I have watched hundreds of videos on hamstrings and this has been the only one that really helped me with the mind-muscle connection. Literally 3 min in and it clicked. You're the man Brian!!

@17johnny69 Жыл бұрын

Another excellent video from Brian, really good stuff.

@antcastle8365 2 жыл бұрын

Always love your videos. Entertaining and informative.

@chaseeustice4933 5 жыл бұрын

Love the good morning and the stiff leg deadlift your guidance and experience has been key for me , thank you!

@BrianAlsruheOfficial 5 жыл бұрын

Thanks so much Chase!

@michaelturner6304 6 ай бұрын

Thanks Brian.

@catherinemyers9021 4 жыл бұрын

Mind is blown 🤯 I’ve never thought to “windup” my hams. Hoping this will help my passive hams in the squat.

@gravitytraining6516 5 жыл бұрын

Brian I don't know if you'll see this but I do appreciate that you put time stamps in the description

@picklehaus864 5 жыл бұрын

Excellent advice Coach! Thank you

@stnrs1 5 жыл бұрын

Great info Brian, thank you!

@PeakBagger999 5 жыл бұрын

Nordic hamstring curls are awesomely difficult. I rig it up by kneeling on a Thompson Fat Pad on the floor and wrapping a Spud Inc. glute-ham strap around the pad and the back of my ankles (Achilles heel area). Works like a charm 👍

@pjm_219 5 жыл бұрын

This was awesome!!! Thank you so much!!!

@Leo-yn5fx 4 жыл бұрын

5:50 bands are truly the most convenient tool ever! No more willl i need a leg curl machine!!

@ElreyRayo 3 жыл бұрын

Gracias from TX 👍

@MrWollollo123 5 жыл бұрын

stil need to watch the rest but that beginning had me good, that was amazing haha

@Leo-yn5fx 4 жыл бұрын

This is truly the ultimate guide to hamstrings

@feltonzig 5 жыл бұрын

Great content as always...thanks so much

@6juicebag9 4 жыл бұрын

Wow. The plate squeezy squat drill made me feel activation I have never felt. Probably why I threw out my back squatting....

@RomanKondrachov 5 жыл бұрын

Great exercise ideas! Awesome stuff :)

@zacharyfaulkner8503 5 жыл бұрын

Best channel on KZfaq

@andrebrito9337 Жыл бұрын

i respect dudes that have huge mid/lower traps, shoulders and hamstrings

@stayinthepursuit8427 5 жыл бұрын

Thank you so much for this

@tank2003 Жыл бұрын

Re: Glute ham Extensions: You wont be fully utilizing the exercizing if you dont squeeze the glutes. This will force your hips into the pad, which stabilizes the pelvis/hip girdle and allows you to fully squeeze the hamstrings (it also allows you to hit the erector spinae muscles as well. I like to add in arm motions (like i;m doing a row) to accentuate this part as well)

@BrianAlsruheOfficial Жыл бұрын

Thank you for this tip my friend

@tank2003 Жыл бұрын

@@BrianAlsruheOfficial no problem. Took me many years to figure this one out myself. I'm a teacher at heart like you are. I like to spread the knowledge also

@xw2542 5 жыл бұрын

Hamstrings are something I’m able to feel well, and are a huge main mover in my squats and deadlift, but my hips and glutes are the issue when it comes to lower body lifts (definitely either the cause or result of having no ass). I’m going to try and apply these principles to those. The advice is something I can’t wait to try out with those, though I’ll have to look into what exercises to use (though GHR focusing more on the G than that H). Great video brother!

@oceanusrienhardt4207 5 жыл бұрын

X W I’m a pretty big fan of cable pull-throughs for my glutes.

@mariushager9983 Жыл бұрын

hip thrusts are great

@darrengrotyohann1174 5 жыл бұрын

I'm not really interested so much I getting my hamstrings stronger (I already focus on it) but, I see I new video from Brian and I just have to watch it!

@BrianAlsruheOfficial 5 жыл бұрын

Thanks for watching my dude

@coreycheng9926 2 жыл бұрын

Thank you

@mrmajors60 5 жыл бұрын

my Nordic ham curl set up is as follows. I put a flat bench on the outside of the power right on the side, then set a safety bar at the correct height and since i'm fat I use a band attached from the top of the power rack held behind my head. works great.

@dannywolfstrongman 2 жыл бұрын

good info ty

@Asdfghjkl-w3j 5 жыл бұрын

I do enjoy your videos man..

@colinhudson9808 5 жыл бұрын

How the hell does a videos with all this awesome information get a thumbs down??

@perryfight 5 жыл бұрын

Geat advise. Thanks. 👌

@c0wboys4life 5 жыл бұрын

Yo I can honestly say I've seen *NOBODY* talk about putting the plate between your feet, definitely gonna try that today at the gym to see how much my hamstrings are lacking

@harrynice8105 5 жыл бұрын

How could someone dislike this?

@GabrielMartinsFitness 5 жыл бұрын

The way I do nordic curls is the following: put the barbell at the bottom of the power rack with 60 to 70kg over the barbell each side, one falling forward and the other backward, thick mattress under the knees to elevate and give some confort and use the hooks or band pegs to pass some bands in front of the power rack. Been around 5 months and still can't get a single rep yet every workout makes me hella sore!

@matthawk42 5 жыл бұрын

Try using a light band (choke) on a bar on top of the rack to hold onto throughout the exercise, if you want more help from the band in the movement you can use a stiffer band or extend your arms out, in the same manner the more you bring your arms in the less that band will help. Using strict form also greatly intensifies that exercise (no movement in the hips during the exercise) by maintaining a hollow body during the exercise (hips tucked, back flat, big strong breath) and if you are really having trouble use negatives and partial range of motion to get added time under tension on the whole posterior chain.

@PynkPwny 5 жыл бұрын

You can also use a broom handle to help you stop/push off of the bottom of a glute-ham raise. Slow negative until you need assistance. Takes about a month and they should be able to hit bodyweight for reps.

@ogre36 5 жыл бұрын

You left out one tip for building the mind muscle connection. That is to consciously visualize and contract the muscle to initiate the movement. That was key in developing the mind muscle connection in my lats and glutes.

@hritiksingh7924 4 жыл бұрын

Please make video on neck training....

@Love-ql7rd 5 жыл бұрын

Love your content! Can you use the GHD to do Rubish DL? Don’t have the other 45 degree piece. Would effect be same?

@jeffbenson7843 5 жыл бұрын

Nice Shirt Brian!

@BrianAlsruheOfficial 5 жыл бұрын

Thanks!!

@georgetubb9124 4 жыл бұрын

Was wondering how to use bands. Now I know

@murderousmayhem6362 5 жыл бұрын

Good stuff u got me lookin around my house for somewhere to jam my lower legs under😄

@stevenhewes1990 5 жыл бұрын

First. Great content as always Brian.

@belt1749 5 жыл бұрын

Fairly off topic, but I’m new to the channel and have been watching the various programs you offer. Just wondering, do you keep the exercise selection the same through the whole thing or vary exercises every wave? Or same strength movements/different conditioning? Thanks man

@BrianAlsruheOfficial 5 жыл бұрын

I change things up a lot brother

@FirstnameLastname-bh8nq 5 жыл бұрын

I have no friends so I bought a used GHD from craigslist for $250. Took me a month to work up to being able to actually do a proper rep without a band to help. This was the first exercise actually work my hamstrings hard enough to get sore.

@jefferylord3068 5 жыл бұрын

Firstname Lastname now the GHD is your friend! i love happy ending!

@BrianAlsruheOfficial 5 жыл бұрын

That's a great buy!

@HisDivineShado 5 жыл бұрын

Can you use sleds drags to strengthen/build the hamstrings? Love the video! Love the channel!

@BrianAlsruheOfficial 5 жыл бұрын

Absolutely but they tend to hit people differently. I don't feel my quads on drags when other people do and they feel their hamstrings when I feel my quads so I didn't;t want to get into it.

@HisDivineShado 5 жыл бұрын

@@BrianAlsruheOfficial Thanks!!

@h3Xh3Xh3X 5 жыл бұрын

I love Nordic hamstring curls! However, if you do them on the GHD machine, is it a GHR or is there a difference? I would love a thorough explanation that compares the two.

@jaedenshaving8697 5 жыл бұрын

Not positive but I'm pretty sure it's a Nordic ham curl if not done on a GHD machine. If done on a GHD machine, it's a GHR.

@helmutkrusemann9194 5 жыл бұрын

Hey Brian, Thank you very much for so much valuable information! But please tell me, if there is not much difference between the stiff leg deadlift and the Romanian deadlift, what is the difference???? I hope you can help me out and explain it? Thank you very much for your valuable time and help

@daieldaielsson1399 5 жыл бұрын

Those are romanian deadlifts. Stiff leg deadlifts starts from the ground with hips higher than conventional deadlifts.

@aldude9511 5 жыл бұрын

11:39 Puppy kissses during your glute ham raise is adorable.

@BrianAlsruheOfficial 5 жыл бұрын

I do what I can!

@iandavies7991 5 жыл бұрын

Where would you rate hamstring curl machines if the better options aren't available. Better or worse than the gliding hamstring curl?

@rishiramkissoon6976 2 жыл бұрын

..stupid gyms hahahah.Thx dude, needed this oldie..picked up sprints and need posterior improvement=)

@bryanklabik1500 5 жыл бұрын

Is it necessary to to get your back parallel on a good morning? I don’t have a ghd but I take my flat bench and put it up on 2 cinder blocks per side and use the safety pins on my rack to hook the back of my heels under and get after it. I can even add bands anchored with heavy dumbbells and it works great

@BrianAlsruheOfficial 5 жыл бұрын

Depends on what your goals are. If it is help with the bottom of a DL, then yes. If it to help with your squat then most likely yes... Just go further than you would like at first because if you record yourself, you will be shocked air how little you are actually bowing down.

@mr.d_88 5 жыл бұрын

Not a fan!? I FUCKING LOVE GOOD MORNINGS!

@bmstylee 5 жыл бұрын

If you have a friend.......welp I'm screwed. Thankfully this came at a good time.

@oceanusrienhardt4207 5 жыл бұрын

You have to collaborate with Pete!

@MILFCORE 5 жыл бұрын

What are those orange buckets at 3:45 for?

@NorrinRadd64 5 жыл бұрын

Any thoughts at Nordic ham curls vs GHD? Which one most peeps would benefit most from?

@realRobBeastyz 5 жыл бұрын

Nordic Curls are harder so if you can do those do them. But you can still use GHD just may need to make it harder with weight, bands, chains, pause reps, slow lowering, stuff like that.

@jayrelhilario9063 5 жыл бұрын

Thank you for the tip to feel the hammy . Tried it on my squat and just popped back up and the weights felt easier.

@snorlaxcom 5 жыл бұрын

started properly doing hip thrusts and RDL for assistance work and my lower back has been grateful these past few weeks. I'm finally seeing gains again in bent over rows from my lumbar not being thrashed and able to up the frequency. My hip hinge was atrocious and I was just overextended in every movement before loading the lower body. Great variations in this clip to progress at in my next block, but starting out light has been key (3x10) or else I just load the wrong muscles again. Is why I was skeptical of doing rdl again. Dumping the ego was huge.

@BrianAlsruheOfficial 5 жыл бұрын

I agree with you on the RDL but not so much the Hip Thrusts.

@reieli87 5 жыл бұрын

Awesome content as always and well explained. Random question: what flag is that behind you from and mean "Come and take it"? 🤙💪

@gymratchase 5 жыл бұрын

It means come and take these guns if you dare, I believe the flag is from the Revolutionary War.

@JacobPuthoff 5 жыл бұрын

Rubish deadlifts are great for hamstrings as well as your big ham chunk.

@frankautiwele3810 3 жыл бұрын

I didn't know those had a name. I think jeff cavalier showed them and I don't remember if he even mentioned a name to it. Nordic Hamstring Curls.

@obeycelestia 5 жыл бұрын

Was it perhaps the JM Blakely article?

@ascendedvegeta 5 жыл бұрын

Hey Brian. Gross/embarrassing question for you. How often are hemorrhoids typically a problem for people? I know you might say it's different for everybody and you can't give me an answer but if I'm getting them from something I'm doing wrong then (breathing and bracing wrong?) I'd appreciate your input cuz I don't want to just stop lifting forever for fear of getting them again. I want to go back to the gym but not at the cost of going through this again. Anyway sorry for the long question but thanks anyway even if you dont/can't answer

@BrianAlsruheOfficial 5 жыл бұрын

I have honestly never had them once so I think I brace differently than you are brother.

@ascendedvegeta 5 жыл бұрын

@@BrianAlsruheOfficial thanks man I'll review the breathing and bracing videos again. Maybe I misunderstood how to brace properly

@MrYippykayay 5 жыл бұрын

Could you do a video on how to do glute ham raises I can get many reps but I'm not really that strong on deadlifts(weak off the floor though) and since everyone always says they are difficult I'm wondering if I even do them properly

@BrianAlsruheOfficial 5 жыл бұрын

Have you added weight behind your head or a band around your neck pulling you tot he ground?

@MrYippykayay 5 жыл бұрын

@@BrianAlsruheOfficial yeah I have and it certainly makes it more challenging and i do feel it in my hamstrings I'm wondering if I'm 'cheating' the movement pattern and not doing it correctly making it easier To put it into context I can currently deadlift 160kg but years ago before injuries I deadlifted 220kg with very poor form( rounded back, hips shooting up etc) as I've only recently learned how to deadlift correctly for my anthopometry

@jonathannoerr5997 5 жыл бұрын

I Try to do 2 Hamstring moves, for Every Single, Leg/Thigh exercise! PLUS... You'll NEVER see an Ice Skater with NO Ham's, BECAUSE of all the Backward Skating! So... I DO a Weighted, High, Stiff Legged, GOOSE STEP! Sliding my Feet into each move! This very Morning I warned up with 500! Yes with ONLY a 40lb. Vest! But... From my Calves to my Butt, I Enjoy how much I Feel my HAM'S! Just an "Outside-the-Box" point of variation!!!!

@jonathannoerr5997 5 жыл бұрын

@@callummason6589 Okay... How about just like a true Brian Alsruhe "Outtake"... We'll "Call" them "Weighted Stiff-Legged Sliding Kickbacks"!!! Cause there's no Nazis here!!! Just an "Outside" the Box approach to Training Variations!!

@jetjames420 5 жыл бұрын

What kind of info do you need to make a personalized program?

@kauerpc 5 жыл бұрын

Email him and you sort out together.

@BrianAlsruheOfficial 5 жыл бұрын

Yep, all about the email brother! Just hit me up and I will fill you in! Thanks for asking!

@guillaumelian9138 5 жыл бұрын

What do you think about wide grip SSB good mornings?

@BrianAlsruheOfficial 5 жыл бұрын

Love them! Everything Wide grip SSB is harder, thus it makes me happy

@guillaumelian9138 5 жыл бұрын

@@BrianAlsruheOfficial I found that my spinal erectors were much more engaged... Love em too 😍

@Over_Head_Press 5 жыл бұрын

I normally don't have any problems feeling my Hamstrings at all, but the Pete rubish Deadlifts are all lower back for me. Does anybody maybe have a idea what I could be doing wrong? I would really appreciate some help here.

@Over_Head_Press 5 жыл бұрын

@Santiago Trestini Thanks man, gonna try that on Friday.

@heniemess 5 жыл бұрын

what knee sleeves are those?

@BrianAlsruheOfficial 5 жыл бұрын

Sling Sjot String Sleeves brother. These are the X ones with the rubber inside

@santiagocanavati 5 жыл бұрын

I call the rubish deadlift as a hyper dead

@chaseeustice4933 5 жыл бұрын

Who is a good source for resistance bands?

@cassanopiano5332 5 жыл бұрын

I forgot the name of the ones I have but check out smashwerx channel on KZfaq and he has a video on resistance bands, they’re great bands the ones he recommends

@brogandowney7713 5 жыл бұрын

EliteFTS

@korydowell965 5 жыл бұрын

Elitefts pretty much a standard in powerlifting

@BrianAlsruheOfficial 5 жыл бұрын

EliteFTS or Rogue depending on who is having a sale.

@daieldaielsson1399 5 жыл бұрын

Those are romanian deadlifts. Stiff leg deadlifts starts from the ground with hips higher than conventional deadlifts.

@SKG0 5 жыл бұрын

QUESTION!!! Does pre-exhausting muscles add to the myonucleation of new muscles in order to increase the threshold at which ATP is depleted? Is that why they did that in bodybuilding? Does it have, in your experience, any practical application in strength training?

@daieldaielsson1399 5 жыл бұрын

Pre-exhausting muscles is one of the worst things one can do in the gym. One of the greatest factors of muscle growth is mechanical tension(the load/weight put on the muscle). If you pre-exhaust the muscle then you will not be able to use as high of a weight. I beieve that only those that are on large amounts of steroids truly benefit from pre-exhaustion. But they pretty much benefit from any kind of resistance exercise.

@cervixcrusader85 5 жыл бұрын

11:37 Gym dogs make the best workout buddies

@Dopedupster 5 жыл бұрын

Came here looking for copper, found gold.

@justinspike1669 4 жыл бұрын

Lol that Rubish deadlift kills my low back only. No hamstrings. I must be doing it wrong somehow idk. Anyone have advice ?

@dashingszn9676 3 жыл бұрын

How do I get more hamstring instead of lower back for good mornings

@BrianAlsruheOfficial 3 жыл бұрын

Pusher but backwards instead of thinking of your legs

@aielwar 5 жыл бұрын

I can't believe it I'm the first one for the first time ever 👍. Love your videos keep them coming. Glad to see you doing better.

@P3nnala 5 жыл бұрын

lol no

@ethanrichey8979 5 жыл бұрын

Looks like you’re gaining you weight back👍🏻

@BrianAlsruheOfficial 5 жыл бұрын

Trying! Thank you!

@rapidjoespeed 5 жыл бұрын

😀💪👍

@edwinatwell7423 5 жыл бұрын

The only thing I do for hamstrings is deadlifts. I must be doing it wrong.

@BrianAlsruheOfficial 5 жыл бұрын

Not wrong but you are definitely leaving a lot of potential strength and size out there.

@edwinatwell7423 5 жыл бұрын

@@BrianAlsruheOfficial Hey Brian, you mind if I ask what you do for recovery? I've totally crashed and burned.

@hodornador6085 5 жыл бұрын

@@edwinatwell7423 he made video about it already

@RussellDeacon 5 жыл бұрын

I was under the impression that hamstrings had nothing to do in squats. The emg studies and muscle thickness changes would support that idea. So why drill a mind muscle connection to it for the squat?

@codypistole2619 5 жыл бұрын

So a portion of the job of the hamstrings is to support the glutes ability to contract, basically they aren't efficient in that movement but once your glutes are maxed out the hams will allow to to continue heavier

@wakeupamerica5971 5 жыл бұрын

Brian, grow that beard out man, any good strong man gets his strength from a 6inch beard 😂 thanks for another great video!

@BrianAlsruheOfficial 5 жыл бұрын

Hahah besides virtually every top guy in the sport, hardly ANY of those guys have them...I think beards are more of a wannabe strongman thing than an actual strongman thing at this point my friend. Nothing against people who have them but it is definitely part of the wannabe strongman uniform if that makes sense.