Mass and Shred Podcast: Episode 45: Hamstrings: How to Train the Hamstrings Properly

Tracy and Mike talk about how to train the hamstrings properly, safely and effectively for adding mass and for cutting. Topics covered including targeting all of the muscles of the hamstrings and which exercises are the best to get that serious definition on the back of your legs.

Recipe of the Week: Muscle French Toast

Supplement of the Week: Power Crunch Crisp Sweet Vanilla Dream

Exercise of the Week: Romanian Deadlift

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.

Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.

Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.

Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.

Repeat for the recommended amount of repetitions.

Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward too much as you move the torso. Finally, jerking motions or doing too much weight can injure your back.

Variation: The exercise can also be performed with dumbbells in each hand.

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