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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: zbiz on July 04, 2011, 12:01:12 am

Title: How can I do ham curls without a ham curl machine?
Post by: zbiz on July 04, 2011, 12:01:12 am

(I am looking to train the same muscles as a ham curl)

I have access to other machines and free weights  :strong: but my gym does not have a ham curl machine.

It's ok though since it's otherwise a free gym provided by the city... :)

Title: Re: How can I do ham curls without a ham curl machine?
Post by: mj on July 05, 2011, 12:37:06 am

Natural glute ham raise. Google it.

Use the lip of a machine, a partner to sit on your feet or a barbell and a towel. Get ready to be humbled and sore.

Title: Re: How can I do ham curls without a ham curl machine?
Post by: zbiz on July 05, 2011, 04:19:39 am

thanks
found this vid
http://www.youtube.com/watch?v=IlalgTN1dgA

Title: Re: How can I do ham curls without a ham curl machine?
Post by: LBSS on July 05, 2011, 10:25:23 am

Romanian dead lifts are another option.

http://www.youtube.com/watch?v=H_jM4_EBFfI&feature=related (http://www.youtube.com/watch?v=H_jM4_EBFfI&feature=related)

Title: Re: How can I do ham curls without a ham curl machine?
Post by: TKXII on July 24, 2011, 11:12:52 pm

I use my sofa. You can do a GHR too, but if your sofa is not heavy enough it doesn't work. So I do single legged partial GHRs with the sofa, more of an isometric deal though

Title: Re: How can I do ham curls without a ham curl machine?
Post by: adarqui on July 25, 2011, 04:29:39 am

for bw, other than ghr's, hamstring march and supine hamstring iso are good..

http://www.youtube.com/watch?v=O0Q0TJpNLmI

hamstring march ^^

u could iso those by doing double leg or single leg..

also, some makeshift variation of slideboard hamstring does the tric.. double leg first, single leg eventually:

http://www.youtube.com/watch?v=sAP9_cNlx6s