The Thing That No One Knows About the Hamstrings (DIFFERENT Than the Glutes and Quads)
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- Опубліковано 18 гру 2022
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love the fact you've started to upload way more content, your channel has always been a goldmine, and the new more frequent videos are no exception
I feel like it'll be a while before most lifters can understand how a bi-articular muscle behaves in a compound (multi-joint) exercise. It's super nuanced, but really useful in understanding why you 'feel' some lifts differently than another lifter. It's very dependent on how the lift is done and anthropometry of the joints in question.
I think the hingey-squat versus the squatty-squat is an excellent example. Long legged lifters (i.e. long femurs) and short leg lifters really do get quite different stimuli when they squat. Where the bar goes on the back and how to balance that over your foot can really constrain you into feeling a squat a certain way.
Lol he almost said "I wanted to do a deep dive into the glutes!"
0:31 😏
lol
Bro that thumbnail is sick
If you got that Layne Norton squat I'm pretty sure you're going to get almost as much hamstring growth as quad. With such a huge forward lean you get a big stretch on the hammies going down. If you're squatting like Lu Xiaojun, your hammies won't get any significant stimuli.. It's really all in the detail.
based nuance appreciator
Great comment. It comes back to the type of squat you’re doing and what you’re training for. Low bar squats can be almost a pure hinge if exaggerated, eliminating the quads.
Greg Nuckols has an article on this that is like "Squats Don't Grow Your Hamstrings" or something, it has parts and keeps getting mentioned in his articles. Best case squats are a bad choice for hamstrings.
@@ProphetFear but it's not just about squat vs hinge it's also your build; some people can't squat to parallel without goodmorning levels of hammie involvement.
@@dennisthorson4159 weird because I'm 60% leg and can sink into atg easily
Bromley pumping out content like a mad man.
Dealing with some Hamstring issues (weightlifter) - you called it!
I came across this video and am very appreciative of your content #subscribed
In rebuilding my technique during this forced deload phase, I wanted to reach out and tell you that I applied the knowledge of this video to step-ups, curtsey step-ups and single leg touchdown squats (Eccentrics hurt right now) and have been able to remove a TON of variables and I discovered, "I don't fully stretch my glutes into the hole of my squats" Thanks Alexander!
And yes, I saw your most recent video. Im currently procrastinating the exact workout I'm telling you about!
Can you do a video on power clean and/or programming for explosivity? Thanks in advance, long time fan enjoying the daily content, being the best source of info on this whole platform.
Whoever your new thumbnail artist is… that person is seriously talented. Do they have a portfolio webpage?
Think it’s just AI art
That's Bromley's baby picture
@@emmanuelmacias6381 lol
Finally going on 100K subscribers! Well earned and long overdue.
Best info based channel ever
These thumbnails are totally badass bro
In my experience, both quads and hamstrings are sore after high-rep squats - although lately I've been targeting hamstrings directly with RDLs, they were always big.
Same exact experience with me
You likely felt soreness in your adductor magnus muscle, which crosses the back of your leg and is worked hard in the squat. In the squat, hamstrings act as dynamic stabilizers for the knee. They never change length.
I’d LOVE to see some more white board style classes regarding fundamentals of movement, and anatomy. The drawing tend to help me out
Love your channel! At around 3:10 the light changes. Just fyi in case it helps you improve the videos.
Very cool the barbell apparel jeans let Alex clean his snatch or whatever
If I do low bar squats first, I have to drop the weight on my hamstring curls. One explanation is that my otherwise weight was me doing bad form and incorporating a lot of glutes&back in the curl. I don't really know though I try to keep a good form. The other explanation is that the low bar squat uses hamstrings.
That is the sickest thumbnail
This frequency of content >
This is Gold, why is this even for free?
I squat and do RDLs in one workout. Solved.
Can you talk about or do a video on Jesus Olivares a natural powerlifter in a tested federation. Thanks.
i've just clocked that i havent been hinging my hips while squatting
Coach talk about front squat to back squat ratio? I can back squat 275 for 5 working sets and 155 front squat for 5 working sets
Depending on ur form and front rack, if those are squared away than most likely u have very weak quads, and/or upper back, usually the ratio is FS is 80-85% of BS
@@MrSpicabooo That's the recommended ratio for Olympic Lifters. The general lifting population will have a much weaker front squat than that, as they typically either train it later or not at all.
for me squats for hamstrings and rectus femoris wouldn't do much of anything, so I do leg curls and leg raises to compensate
Squat form affects the targeted muscle as well. If the lifter has the ideal form, then they should not feel any tension in the hamstrings. Once the form starts to break down and the squat becomes an RDL or good morning, then the lifter will feel tension in the hamstrings.
There is no such thing as ideal form - some of the strongest lifters in the world are using “power” squats which involve a lot of hinge and hamstring.
Great explanation. As individual commented he never understood why people say the squat builds the hamstrings, I think it’s a matter of anthropometry, stance, bar position and torso angle. As mentioned in the video, extremely wide stance lifters with a forward angled torso and low bar placement (typically combined with long femurs relative to torso) will stress the hamstrings to a greater degree than a narrow, high bar squat performed by an athlete with shorter femur with longer torso. Any lifter can try both and notice a much different feeling in the relative involvement of the hamstrings and quads
Yeah unless I target them directly, I almost never feel my hamstrings. I suspect my glutes and quads are making up for weak hams.
Personally I prefer Romanian over conventional deadlifts, because I can "feel" the hamstrings activate more by doing slow, high rep, light weights on Romanian deadlift, than heavy low rep conventional deadlifts. I even went through a period where I stopped doing conventional and just did Romanian. Then when I went back to doing conventional, I was surprised that I actually got better at it, even though I didn't train that particular movement.
@@bangscutter I don't feel anything when I RDL except for the lumbar which weirdly enough doesn't occur when I actually deadlift. Even my deadlifts, regardless of rep range, I will burn out my quads and glutes. I'm starting to sub in hamstring curls and glue ham raises.
@@letsgo_inc I and others use heels to do hinges. It puts you into anterior tilt by default and decreases the amount of bend coming from the back.
@@letsgo_inc put ur toes on a plate
💪🏽 🔥
My thighs are exploding just watching this
I still can't figure out how to fire my glutes regularly and get them to grow
Not to be a contrarian but squats definitely grow my hamstrings
I'm 43 but laughed like a 14 yr old at that first diagram.
Bromley where’s the new merch ?
Where's superior squat too
What's the highest dose of testosterone you've used?
the answer is yes.
I'm a simple guy I see your upload, I click on it 😌
My hamstrings are the biggest they've ever been and I haven't done any hamstring specific work just front squats. But what I have been doing is lots of 40-100 Meter sprints and plyometrics and my hamstrings are sore after every sprint day. Always been a bad deadlifter so I wonder if this will help as I go into my next training block for strongman.
Your hamstring literally shortens even more during front squats, won't grow or strengthen those. If you want big deadlift you need to deadlift. You have probably weak hip extensors.
@Metsäsuomalainen My hamstrings are the biggest they've ever been and I haven't done any hamstring specific work just front squats. But what I have been doing is lots of 40-100 Meter sprints and plyometrics and my hamstrings are sore after every sprint day. Always been a bad deadlifter so I wonder if this will help as I go into my next training block for strongman.
@@Bombsuitsandkilts 1. sprints and plyometrics are not gonna help your deadlift. It is Good gpp.
2. Your damn hammies didn't grow big from front squats.
3. Prioritize deadlift in your next training block.
@@metsasuomalainen3691 If your hamstrings are underdeveloped sprints 100% will grow your hamstrings, it’s not like you’re running a mile, sprinting is a power sport.
@@metsasuomalainen3691 you don’t NEED to deadlift for big hamstrings
Is this really not known by every gym-goer out there? I feel like this is like Day One stuff.
👍🏽🏋🏻💪🏽💯🔥
I'm a big fan, but I have to disagree here. It doesn't make sense, everywhere you get told that lowbar, especially the first portion of the movement is exactly the same as a RDL, how can this not grow your Hamstrings? And my personal experience is that everytime I fight very strong on that sticking point after the hole in the squat, my hamstrings get wrecked! Also I tested this and did quarter Lowbarsquats on my heels and it was mostly Glute isolation/activation until a certain point my hamstrings took over because glutes were fried.
Because your knee angle changes it is not the same as an Rdl.
Your hamstrings, for the most part, originate from the hip and insert below the knee.
That means when you squat down your hamstring shortens at the knee and lengthens at the hip and when you come up the other way around: it lengthens at the knee and shortens at the hip so throughout the movement it does not really do anything significant.
@@mrt1430 1. you misstake RDL with SLDL. 2. There are depictions in Training literature where the sideprofil of a DL and A Lowbar Squat are literally the same just different Barplacement. 3. Just because the actual length of the muscle don't change like you described,doesn't mean there is no tension or contraction of fibers. Muscles are made of thousands of segment called myofibrils which independently shortening or lengthening from each other. Likewise the Rectus femoris of the Quads also shortens at the hip and stretches at the knie when you squat, you wanna say squats don't work it just because its length stays the same?
@@bcum3037 i literally study sport science so I am well aware of the difference between an sldl and an RDL.
In an RDL you only minimally change the amount of knee flexion. The difference between an sldl and an RDL is that an SLDL is performed from the ground or at least from a full dead stop and that the knees are extended a tiny bit more but if your knee flexes excessively in an RDL your technique is just bad.
Tension is literally lengthening and contracting a muscle.
If you are contracting a muscle without changing functional muscle length that is defined as an isometric contraction and isometric contractions are pretty much useless for hypertrophy.
Actually you are right if you want to fully develop the rectus femoris you will need to perform a leg extension with an extended hip for the same reason you mentioned.
For beginners you probably can grow for a fer month on just the stimulus that squats give you but if you want to fully develop hamstrings and rectus femoris leg press and squats are not enough.
@@mrt1430 it's not a isometric contraction when the attached limbs are in motion. One side of the muscle shortens and the other lengthens, this means there are a eccentric contraction and a concentric contraction in play. Do your homework. Even IF it is isometric, at long muscle lengths isometric contractions are very effective for hypertrophy. In fact all emg studies about hypertrophy on different muscle length is done with isometrics because otherwise EMG data is not valid. Just because you study in this field doesn't make everything you say correct. the science is constantly changing and contradicting it self in this field and studies are at most a hint at the truth, especially with all the bad designed ones out there. Everyone with experience in the Fitness/strength/bodybuilding field knows that the rectus femoris gets optimal stimulus in a squat movement, there is no need for extensions.
@@mrt1430 a correct RDL is not stiff-legged and has Knee flexion. A good RDL, especially with heavy weight is almost the same a conventional DL without touching the floor. there are 2fundamental rules to the RDL: shins vertical + bar in contact with legs. This makes it impossible to avoid knee flexion after you pass the knee or else you lose Bar contact.
South Texas? Bro, we're neighbors
Low bar squats most definitely hit the hamstrings hard.
No they don't.
They shorten at the knee and then lengthen at the hip and then the other way around.
They do not significantly contribute to anything happening in a squat.
@@mrt1430 people arent gonna listen🙄 they dont care about anatomy or biomechanics
@@mrt1430 Then why am I always extremely sore when doing squats at my hams and glutes? My form and technique is textbook squatting. I squat 170kg at 76BW.
It always takes me a week to get rid of the muscle soreness.
When Deadlifting I practically feel nothing of soreness compared to squats. My DL is the same as my Squat. Same weight same textbook perfect technique.
@@dimitrizagotsis7115 just a theory but maybe cause harmstrings stabilize your legs when doing squats
@@dimitrizagotsis7115 the question is not why you get sore, the question is whether that is an indicator for muscle growth.
If I ran a marathon I would be sore for 10 days that still does not mean that I build muscle that way.
Criminally low Followers of the channel for how great the content is
Hasn't been my experience at all. Low bar squats built my hamstrings and glutes way more than my quads.
@NDP Variety idk what that means
i was about to say this too, i had to stop deadlifting because of low back pain but i could still high bar squat and my hamstrings are massive and i do not do any other hammy work so i got no clue bruh lol
@NDP Variety Having longs legs can do it. If you have long legs and squat low bar your quads don't get hit that hard unless you change to front squats or doing a quad accessory.
He addresses this with saying less knee movement vs more hip extension squats can still develop the hams. Any movement that pulls the hammy tight will help it grow.
@@traaaaan this response actually really helps because my squat suffers if I mentally think about really pushing my knees out during the lift but if I just break at hips and knees at same time but in an extremely upright position I squat perfectly. Thanks for clearing it up
Are you using AI thumbnails? lol I swear it looks like it
Was this ever questioned by anyone? Very confused lol.
Literally 90% of gym bros.
glutes == good mornings
For the same reason pressing doesn't build your biceps
It's actually for a completely different reason! Biceps are antagonists to pressing while hamstrings directly contribute to the movement.
If you hinge at the hips, yes. If you squat completely upright, like on a hacksquat machine with a close stance and elevated heels, the hams contribute to the movement as little as the biceps support an upper body press. The glutes, obn the other hand, are unique in that they can support both lower body pressing and lower body pulling, but the hams do not "press" and the quads do not "pull".
@@cantankerouspatriarch4981 No, that's not quite right. Both the glutes and hams extend the hip, which is necessary to execute a squat. The difference is in the hamstring being a biarticular muscle so the stretch-shortening cycle is different. Hams are still essential to squatting, but the way they experience stress is not as conducive to growth.
@@AlexanderBromley how to gain size with only calisthenics
@@ajithsidhu7183 weighted dips and pullups
You know the hamstring isn't one muscle right? Hip extension and knee flexion aren't performed by the same muscle.
What do you think 'biarticulate' means.
@AlexanderBromley to articulate twice, my point still stands. The hamstrings are a group of muscles with different insertion points. Hip extension is only performed by half the hamstrings and the glute max, it doesn't just stay in tension with knee flexion when you squat.
1st!
A lifter who I always thought had an excellent balance of anterior/ posterior activation in his squat technique was Toshiki Yamamoto. He winds his back tight, in a hybrid bar setup. Not too high or too low and you can just see he uses his whole leg , built perfectly for the movement.
When doing conventional deadlifts my lower back is always on fire, I don't feel the hammies at all. The next day the hammies are on fire too. Some1 care to explain what is going on here? I have long legs and short arms, my hips are very low on the starting position.
Film your deadlift and share with a good expert for advise.
I think your lower back is not neutral in deadlift because long legs, femurs in particular, and short arms are not very good combo for proper deadlift.
Have you tried sumo deadlift ? That might feel better because wide feet placement artificially shortens the effective length of legs.
Another good option is to continue with conventional deadlift but pull from the blocks or rack so that bar is roughly at mid shin to just below knees height I.e. not from the floor. It is also a solid choice in such cases.
Bruh, I feel nothing when Deadlifting but only the next day I am sore as fuck on my upperback. No pain or anything, just muscle sorness. When doing squats its the same. Nothing on the day itself but the next 2 days are fire. I have so much muscle sorenes in my quads and glutes from squatting i can' even walk properly. It takes me a week to really get rid of the soreness. I have been squatting for 3 years now. Going from 4 times a week to 3 to 2 to only 1. I keep getting sore as fuck. Doesn't matter what rep ranges I use. With Deadlifts i strangely feel nothing in my legs probably because the soreness I get from squats overshadows it.
You're supposed to feel deadlifts in the lower back. Nothing wrong there.