Squats are an important part of any workout, not only building leg muscles but also quadriceps, hamstrings and calves. They also provide an anabolic aspect to your workout, improving overall muscle building.
If you have realized how important squats are in your workout, you may be surprised to learn that adding box squats can not only bring added benefits to your workout routine but it could also improve your squatting technique overall.
What Are Box Squats?
A box squat is a weight-lifting technique with a box or bench placed behind you. The goal is to aim for a box height for a parallel squat, but you can train with a box that is higher or lower depending on your training. With the weight across your shoulders, you lower yourself to a sitting position until you are seated on the box, pause and then lift yourself up again without bouncing.
Benefits of Box Squats
Box squats offer significant benefits in a workout. The biggest benefit is that it can actually improve your squatting technique. Often, people squat by initiating the knees and not the hips which can overload the quads and increasing the chance of injury. By forcing yourself to “sit back” on the bench, you put more pressure on your hips, relieving the pressure on your knees.
With a box squat, you also tend to take a wider than shoulder stance while holding the bar lower and your knees over your toes. This further increases the stress on glutes, hamstrings and your lower back.
Pausing on the box also forces you to rise from a dead stop rather than “bouncing,” increasing posterior chain power.
Athletes also tend to cheat depth in squats as their weight level rises so a box squat keeps you from doing that. Box squats force you to tighten your body in order to come off the box, getting more benefits from the lift.
How to Box Squat
Begin a box squat by standing in a power rack with the box behind you. Step under the bar and place it across your shoulders then squeeze your shoulder blades together, rotating your elbows forward as if you were bending the bar across your shoulders. Create a tight arch in your lower back, lift the bar and step back, your head facing forward. Push your knees and butt out, then start to lower your body. Sit back until your butt is seated on the bench, shins perpendicular to the ground. Pause, relax your hip flexors and then, with your weight on your heels, push your feet and knees out, pushing upward. Lead the movement with our head, continuing up until you reach your starting position.
Box squats can increase the value of your leg workout but can also improve your squat technique overall. The key is to learn how to do the box squat correctly and to continue using free squatting in order to get a good overall workout. Learn more workout techniques by subscribing to my YouTube channel.
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Pre-Workout vs. Post-Workout Supplements: What You Need to Know for Optimal Fitness Results
In the realm of fitness, the timing of your nutrition is just as crucial as the workouts themselves. It’s a key factor that can significantly influence your performance, recovery, and overall progress towards your fitness goals. This is where the roles of pre-workout and post-workout supplements come into play, each serving distinct purposes that complement your exercise regimen. Pre-workout supplements are designed to prime your body for peak performance during your workouts, while post-workout supplements aid in recovery and muscle rebuilding after the exertion. The purpose of this article is to delve into the specifics of pre vs post workout supplements, providing insights into how to choose the best options available on Amazon, tailored to meet different fitness objectives.
Key Takeaways
- Pre-workout supplements are designed to enhance energy, focus, and endurance, allowing for more effective workouts.
- Post-workout supplements support recovery, muscle repair, and nutrient replenishment after exercise.
- Both types of supplements should be chosen based on individual fitness goals, dietary needs, and safety considerations.
- Timing and proper hydration are crucial for maximizing the benefits of pre- and post-workout supplements.
- Always consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications.
Comparison Table: Pre-Workout vs. Post-Workout Supplements
Feature Pre-Workout Supplements Post-Workout Supplements Primary Goal Enhance workout performance Support recovery and muscle repair Key Ingredients Caffeine, beta-alanine, creatine Protein, BCAAs, glutamine, electrolytes Timing 30-60 minutes before exercise Within 45 minutes after exercise Benefits Increased energy, focus, endurance Improved muscle recovery, growth Considerations Potential overstimulation, hydration Protein quality, dietary preferences Understanding Pre-Workout Supplements
Definition and Purpose of Pre-Workout Supplements
Pre-workout supplements are designed to amplify your energy, improve your stamina, and sharpen your focus during workouts. They’re formulated to prepare both your body and mind for the demands of intense exercise sessions, ensuring you can perform at your peak from start to finish. The ultimate goal of a pre-workout supplement is to help you achieve better results from your training by enhancing your ability to train harder and for longer periods.
Key Ingredients Typically Found in Pre-Workouts and Their Benefits
- Caffeine: A central nervous system stimulant, caffeine is well-known for its ability to increase alertness and delay fatigue. It enhances endurance and performance by mobilizing fat stores and increasing the availability of energy during workouts.
- Beta-Alanine: This amino acid boosts the concentration of carnosine in muscles, helping to reduce lactic acid accumulation during high-intensity activities. The result is a significant delay in muscle fatigue and an increase in overall workout performance.
- Creatine: Creatine is involved in the production of ATP (adenosine triphosphate), the primary energy carrier in cells. It increases physical performance in successive bursts of short-term, high-intensity exercise, making it perfect for weightlifters, sprinters, and anyone performing heavy lifting or explosive movements.
How Pre-Workout Supplements Enhance Performance, Endurance, and Focus
How Pre-Workout Supplements Enhance Performance, Endurance, and Focus
By combining ingredients like caffeine, beta-alanine, and creatine, pre-workout supplements can significantly improve your exercise capabilities. Caffeine sharpens focus and awareness, allowing you to remain dedicated and attentive to your workout. Beta-alanine and creatine work to enhance physical performance by delaying fatigue and increasing energy production, respectively. This combination ensures that both your mind and body are primed for peak performance, enabling you to push beyond your usual limits with increased endurance and strength.
Considerations for Choosing a Pre-Workout Supplement
When selecting a pre-workout supplement, it’s essential to consider the following factors to find the best fit for your fitness journey:
- Ingredient Transparency: Look for products that clearly list their ingredients and dosages. This transparency allows you to understand exactly what you’re consuming and to avoid any hidden or potentially harmful substances.
- Dietary Restrictions: If you have specific dietary restrictions or preferences (such as vegan, gluten-free, or allergen-free), ensure the pre-workout supplement you choose complies with these requirements.
- Specific Fitness Goals: Your fitness objectives should guide your choice of pre-workout supplement. For instance, if your focus is on endurance training, look for supplements rich in beta-alanine. Conversely, if increasing strength is your goal, prioritize products with creatine.
- Side Effects and Tolerance: Pay attention to how your body responds to different ingredients, especially stimulants like caffeine. Some individuals may experience jitters, anxiety, or gastrointestinal discomfort. Starting with a half dose can help gauge your tolerance.
By carefully considering these aspects, you can select a pre-workout supplement that not only boosts your workout performance but also aligns with your health priorities and fitness goals, setting the stage for enhanced and sustained exercise success.
Exploring Post-Workout Supplements
Exploring Post-Workout Supplements
Definition and Purpose of Post-Workout Supplements
Post-workout supplements are specifically designed to aid in the recovery process after intense physical activity. Their primary purpose is to replenish lost nutrients, facilitate muscle repair and growth, and reduce recovery time. After a workout, your body is in a state of repair, seeking to replenish glycogen stores and repair the micro-tears in muscle fibers. The right post-workout supplement can significantly impact the speed and effectiveness of this recovery process, enabling you to return to your training regime sooner and with better results.
Critical Components of Post-Workouts and Their Roles in Recovery
- Protein: Essential for muscle repair and growth. Consuming protein after a workout provides the amino acids necessary for protein synthesis, helping to rebuild the damaged muscle tissue.
- BCAAs (Branched-Chain Amino Acids): Comprising leucine, isoleucine, and valine, BCAAs are crucial for muscle recovery. Leucine, in particular, plays a key role in protein synthesis, while isoleucine and valine help regulate blood sugar levels and provide energy to muscle cells.
- Glutamine: An amino acid that aids in the recovery process by reducing muscle soreness and supporting immune system function, which can be compromised after intense workouts.
- Electrolytes: Lost through sweat during exercise, electrolytes such as sodium, potassium, and magnesium are essential for hydration and maintaining proper muscle function. Replenishing electrolytes helps prevent cramping and facilitates muscle recovery.
The Importance of Post-Workout Nutrition for Muscle Recovery, Growth, and Replenishment
Effective post-workout nutrition is vital for optimal muscle recovery and growth. It helps replenish glycogen stores depleted during exercise, aids in the repair of damaged muscle tissue, and supports overall recovery to reduce fatigue and soreness. This nutritional support is crucial not only for muscle rebuilding but also for enhancing overall performance in subsequent workouts.
Tips for Selecting the Right Post-Workout Supplement
- Protein Quality: Look for high-quality protein sources such as whey, casein, or plant-based proteins that offer a complete amino acid profile. This ensures efficient muscle repair and growth.
- Recovery Aids: Choose supplements that include additional recovery aids like BCAAs and glutamine to enhance the muscle repair process and decrease recovery time.
- Avoiding Unnecessary Additives: Opt for supplements with minimal artificial sweeteners, colors, and preservatives. These additives offer no nutritional benefit and may hinder your health and fitness goals.
- Dietary Needs and Preferences: Consider any specific dietary needs or preferences you have, such as lactose intolerance or veganism, to ensure the supplement aligns with your lifestyle and dietary restrictions.
By prioritizing these factors when selecting a post-workout supplement, you can significantly enhance your recovery process, allowing for greater muscle growth, reduced soreness, and improved overall athletic performance. Remember, the goal of post-workout supplementation is to support your body’s natural recovery process, paving the way for stronger, more resilient muscles and better preparation for your next training session.
The Synergy Between Pre- and Post-Workout Supplements
The Synergy Between Pre- and Post-Workout Supplements
The intricate dance between pre- and post-workout supplements is a testament to the nuanced approach required for optimal fitness outcomes. Understanding how these supplements interact and complement each other can significantly enhance your training results, recovery, and overall well-being.
How Pre- and Post-Workout Supplements Work Together to Enhance Overall Fitness Outcomes
Pre-workout supplements prime your body for peak performance during exercise by boosting energy levels, increasing endurance, and sharpening focus. They set the stage for you to push harder and achieve greater intensity in your workouts. Post-workout supplements, on the other hand, step in after your training session has concluded to support recovery, muscle repair, and growth. They ensure that your body has the necessary nutrients to repair the wear and tear of exercise and to build stronger muscles.
The synergy between these supplements lies in their combined ability to optimize the workout process from start to finish. Pre-workouts enhance your ability to perform at your best, allowing you to maximize the efficacy of your training session. Post-workouts then capitalize on the stressed state of your muscles immediately after exercise, providing them with the building blocks required for recovery and growth. This seamless integration ensures a holistic approach to fitness that addresses both performance and recovery.
Timing Your Supplements for Maximum Effectiveness: The Anabolic Window and Beyond
The concept of the “anabolic window” has been a topic of much debate among fitness enthusiasts and experts alike. This term refers to the short time period after exercise during which your body is believed to be more receptive to nutrients for recovery and growth. Consuming post-workout supplements immediately to shortly after your workout is thought to maximize the body’s ability to repair and build muscle tissue.
While the importance of this window may vary from person to person, the underlying principle remains solid: timing matters. Pre-workout supplements should be taken 30 minutes to an hour before exercising to allow the active ingredients to take effect. Post-workout supplements, particularly those rich in protein and carbohydrates, are most beneficial when consumed within 45 minutes after finishing your exercise routine.
Balancing Supplementation with Whole Food Sources for Optimal Health and Performance
While supplements play a crucial role in optimizing pre- and post-workout nutrition, they should not be the sole source of your nutritional intake. Whole foods provide essential vitamins, minerals, antioxidants, and other nutrients that supplements alone cannot offer. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats ensures a comprehensive nutrient profile that supports overall health and enhances performance.
Integrating whole foods with your supplementation strategy offers the best of both worlds: the targeted, fast-acting benefits of supplements and the broad, holistic advantages of whole food nutrition. This approach not only maximizes your fitness outcomes but also promotes a sustainable, healthy lifestyle that supports long-term well-being.
By understanding and leveraging the synergy between pre- and post-workout supplements, timing their intake appropriately, and balancing them with whole food sources, you can create a powerful and effective nutrition strategy that fuels your fitness journey, supports rapid recovery, and contributes to achieving your health and performance goals.
Tailoring Your Supplement Strategy to Your Fitness Goals
Crafting a supplement strategy that aligns with your fitness goals is pivotal for maximizing the effectiveness of your regimen. Whether you aim for weight loss, muscle gain, enhanced endurance, or overall health improvement, the right supplements can significantly influence your outcomes. Here’s how to customize your supplement intake based on these common fitness objectives, including recommendations for top-rated Amazon products.
Weight Loss
For those focused on weight loss, supplements that boost metabolism, enhance fat burning, and reduce appetite can be particularly beneficial.
- Caffeine: Known for its metabolism-boosting effects, caffeine can also enhance energy levels for more vigorous workouts.
- Green Tea Extract: Contains compounds like EGCG, which can aid in fat oxidation.
- Conjugated Linoleic Acid (CLA): May help reduce body fat by enhancing fat metabolism.
Featured Favorites: Applied Nutrition Green Tea Fat Burner
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Muscle Gain
Muscle gain requires supplements that support protein synthesis, energy production, and recovery.
- Whey Protein: Provides essential amino acids necessary for muscle repair and growth.
- Creatine Monohydrate: Increases muscle energy availability, improving performance and accelerating muscle growth.
- BCAAs: Supports muscle recovery and reduces soreness post-workout.
Featured Favorites: MuscleTech Platinum 100% Creatine, Ultra-Pure Micronized Creatine Powder
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Endurance Improvement
Endurance athletes need supplements that enhance energy sustainability and delay fatigue.
- Beta-Alanine: Buffers acid in muscles, improving performance in high-intensity activities.
- Electrolytes: Essential for maintaining hydration and preventing cramps during long-duration exercises.
- Carbohydrate Supplements: Provide readily available energy during prolonged workouts.
Featured Favorites: Science in Sport Go Electrolyte Energy Drink Powder
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Overall Health
For those seeking to improve overall health, supplements that provide broad nutritional support are key.
- Multivitamins: Fill dietary gaps, ensuring you get a wide range of essential nutrients.
- Omega-3 Fatty Acids: Support heart health, cognitive function, and inflammation reduction.
- Vitamin D: Essential for bone health, immune function, and mood regulation.
RunThaCity’s Pick: Nordic Naturals Ultimate Omega
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Safety and Considerations
Navigating the world of pre- and post-workout supplements requires not just an understanding of their benefits but also an awareness of safety considerations and potential pitfalls. Here, we address common misconceptions, safety concerns, and best practices for supplement use in your fitness journey.
Common Misconceptions and Safety Concerns
- Misconception: More is better.
- Reality: Exceeding recommended doses of supplements can lead to adverse effects. For instance, too much caffeine can cause jitters, insomnia, and heart palpitations, while excessive intake of creatine can lead to gastrointestinal issues.
- Misconception: Supplements are a complete replacement for meals.
- Reality: Supplements are intended to complement a balanced diet, not replace whole food sources. Relying solely on supplements can lead to nutrient imbalances and deficiencies.
Safety Concern: Contamination and purity.
Some supplements may contain impurities or undisclosed ingredients that can pose health risks. Opt for products that have been third-party tested and verified for purity.The Importance of Hydration
Hydration plays a crucial role in overall health and the effectiveness of your workout regimen. Certain supplements, especially those containing caffeine, can have diuretic effects, making proper hydration even more essential. Additionally, electrolyte balance, crucial for muscle function and hydration, can be disrupted by excessive sweating and supplement use. To mitigate these risks, ensure you’re consuming adequate fluids before, during, and after workouts.
Potential Interactions with Other Supplements
Combining supplements or taking them alongside certain medications can lead to unforeseen interactions. For example, combining different stimulant-based pre-workouts can exacerbate their effects, increasing the risk of cardiovascular issues or anxiety. It’s vital to research and understand the potential interactions between supplements or consult a healthcare provider for guidance.
When to Consult a Healthcare Provider or Nutritionist
Consultation with a healthcare professional is advisable under several circumstances, including:
- Existing health conditions: If you have any pre-existing medical conditions, especially those related to the heart, liver, or kidneys.
- Medication use: If you’re taking prescription or over-the-counter medications, to avoid potential interactions.
- Pregnancy or breastfeeding: Most supplements have not been tested for safety in pregnant or breastfeeding women.
- Uncertainty about your needs: A healthcare provider or nutritionist can offer personalized advice based on your health status and fitness goals.
Nutritionist Insight: Consider working with a nutritionist who specializes in sports nutrition. They can tailor your supplement strategy to your specific needs, dietary restrictions, and fitness goals, ensuring a balanced approach to supplementation.
6 FAQs About Pre- and Post-Workout Supplements
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Can I use both pre- and post-workout supplements together?
Yes, using both can optimize your fitness results, with pre-workouts enhancing your workout performance and post-workouts aiding in recovery.
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Do I really need supplements to see fitness results?
While not strictly necessary, supplements can complement your diet and exercise routine, potentially enhancing your results and recovery.
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How do I choose the best supplement for me?
Consider your fitness goals, any dietary restrictions, and ingredient transparency. Consulting a healthcare provider can also provide personalized advice.
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Are there any risks associated with pre-workout supplements?
Yes, particularly for those sensitive to stimulants. It’s important to monitor your response and adjust your intake accordingly.
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How long should I wait to eat after taking a post-workout supplement?
It’s generally recommended to eat a balanced meal 1-2 hours after your post-workout supplement to further aid in recovery and muscle growth.
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Can supplements replace a balanced diet?
No, supplements should complement a balanced diet, not replace it. Whole foods provide essential nutrients critical for overall health.
Conclusion
Supplements, when used correctly, can be a valuable addition to your fitness regimen. However, it’s crucial to approach their use with an informed and cautious mindset. By understanding and navigating the common misconceptions, safety concerns, and the importance of hydration and potential interactions, you can make more informed choices about your supplement use. Always prioritize a balanced diet and consult with healthcare professionals to ensure that your supplement strategy aligns safely with your health and fitness objectives.
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The Beginner’s Guide To Gaining Weight
There is only one magic formula to gaining weight and it requires that you eat more calories than your body burns. If you are finding it difficult to gain weight despite the fact you think you eat a lot, it is possible you are not creating a calorie surplus. If you are struggling to gain weight, these tips can help you understand what may be happening.
Why You’re Not Gaining Weight
If you are naturally skinny, you may think you can eat anything you want without gaining. You may claim you have a fast metabolism or that you simply don’t digest food the way heavier people do. You may believe you are constantly stressed which can lead to weight loss or that there is some medical condition that leads you to stay thin. However, there is truly only one explanation for staying thin and that is that you aren’t eating as much as you think you are. Track your calories for one week using an app like MyFitnessPal or something similar. It is highly likely you will find that you are not gaining weight because you are eating fewer calories than you are burning.
Somatotypes: Is Your Body Type Important
Your body type does play a part in how easily you gain or lose weight. People with high metabolisms do exist and it is possible you are not gaining because you are very active. Many people who have difficulty gaining fidget more than those who do not, research indicates. If you have a small frame, you may still have difficulty gaining because your body is not built to be big. Even if you have a small frame, have difficulty gaining due to activity or your metabolism is higher than others, if you eat more calories than you burn, you will gain weight. The key is to eat more calories than you burn consistently in order to see results.
How to Gain Weight
There are several ways to increase your calorie intake in order to gain weight. You can add more calories to each meal or add additional meals. Add calorie-dense food to your diet such as dried fruits, nuts or pasta. Blended food digests easier than food you have to chew, so add smoothies to your diet. One of the best smoothies includes oats, milk, banana, peanut butter and whey protein. Just as overweight people underestimate what they eat, skinny people overestimate what they eat. Track your calories each day to see what you are consuming. Consider a fitness tracker, such as a FitBit or Garmin, to track both calories and activity each day. Add squats and deadlifts with free weights to your workout to help you gain.
- Eat More
- Eat More Meals
- Eat Calorie Dense Foods
- Eat More Protein
- Drink Shakes
- Track Your Calories
- Lift Heavy (But Safely)
- Be Consistent
The Importance of Nutrition
Eating more calories than you burn will help you gain weight, but not just any calories. You want to be sure to choose healthy options, like whole grains as well as lean meats and dairy. Start by adding 500 calories per day than you are burning. If you are not gaining as you’d like, add more calories, but do so slowly to avoid building belly fat. You need to be consistent as it is the daily average calorie intake that determines true weight gain.
You Need to Eat More Protein
Increase the amount of protein you eat each day, such as chicken, fish and eggs. Add 1 gram of protein per pound of body-weight per day to build muscle and for recovery. Some of the best protein options include steaks, ground round, chicken breasts and thighs as well as tuna, salmon, mackerel and sardines. Eggs are good source of protein as are dairy products like milk, cottage cheese and yogurt.
Top Protein Sources:
- Steaks, Ground Beef
- Chicken Breast
- Turkey Breast
- Ground Turkey
- Tuna
- Salmon
- Mackerel
- Eggs or Egg Whites
Eat More Meals Throughout the Day
Small meals are easier to manage than large meals, so aim for six to seven small meals per day rather than three. Start by waking up earlier and eating breakfast. Too often, skinny people eat nothing for breakfast which means they are getting no calories before noon. You need at least eight hours sleep, so that leaves you only 16 hours to eat each day. Start with breakfast around 7 AM, adding a snack 10 AM. Lunch should be around 1 PM, another snack around 4 PM and then dinner around 7 PM. Keep in mind these are not large, more than 1,000 calorie meals, but smaller meals that are between 500 and 700 calories.
What You Should Eat
Choose foods that are high in calories and nutrition. Although vegetables are healthy, they do not have many calories. Keep vegetables in your diet for their nutritional value and fat-burning properties, but if you want to gain weight, you also need to add foods like nuts, dried fruit, dairy, grains, potatoes, fats and meat. Try to avoid junk food even though it is high in calories. McDonald’s food is calorie-dense, but also contains significant amounts of fat, sugar and sodium. Although eating chips, cookies, fries and ice cream may add calories, it can lead to extra fat around your belly. That does not mean you can never eat at McDonald’s or enjoy a cold beer every now and then. The best rule of thumb is 90 percent quality food and 10 percent junk food.
Train Consistently
Lifting helps trigger muscle mass building in your body so you want to include lifting weights in your workout. Lifting also increases your appetite helping you to eat more. If you eat more than you burn, lifting keeps food from being stored as fat. Use free weights which are more effective and safer than machines. Include compound exercises like squats, deadlifts, bench press and rows. Always try to lift more than you did in your last workout and be sure your form is correct. Your body needs rest, so don’t do more than three full body workouts each week.
Supplements for the Skinny Guy
Blending food in liquid form helps you digest it more quickly. You can make your own weight gainer shakes by combining:
- 100g Oats
- 1 Banana
- 1 tbsp Peanut Butter
- 300ml Whole Milk
- 2 scoops Whey Protein
Mix everything in a blender for 1048 calories, 120g carbs, 80g protein and 28g fat. Avoid processed weight gainer shakes as they are often full of sugars. If you aren’t a fan of smoothies, simply drink whole milk.
These tips and suggestions are designed for people who have difficulty gaining weight when working out. For more tips on workouts, nutrition and weight, subscribe to my YouTube Channel.
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The Best Hamstring Strengthening Exercises
The joke of skipping leg day is an old mainstay within fitness communities, and this is largely the result of leg exercises being harder to adhere to in the past. With less motility than arms, finding the right regime of easily-performed exercises for various leg muscles, especially the hamstring, can be something of a nuisance.
Today, we’re going to look at the best exercise routine for strengthening your hamstrings. Before we begin, it goes without saying that you want to balance these evenly, and never be excessive with speed, routine length, or the like. Injuring your hamstring can be excruciatingly painful, and can temporarily (or in rare cases, permanently) reduce or take away your ability to stand or walk.
How do I Know My Hamstring is Underfit?
If you already have a decent regime of general leg exercises, you may be unsure if you need to alter any of your routines to provide a better workout for your hamstrings. There are symptoms that can easily be picked up on, though.
- Cramping, Spasms, Charlie Horses – Charlie horses are very painful, uncontrolled contractions of muscles that are essentially a form of acute cramp. The most common Charlie horse that happens within the leg is in the calf muscle, or along the sole of the foot, but they can also occur in the hamstring and other upper leg muscles, if they’re not properly fit. It’s worth noting that this can also be a symptom of potassium or vitamin deficiencies as well, though if that’s the case, such problems will occur in other parts of the body as well.
- Gluteal and Upper Leg Fatigue – If walking, standing, squatting and other leg-related activities result in significant fatigue across the back of the upper leg, or the base of the gluteal area, this can be a sign that your current routines aren’t sufficiently exercising your hamstring, causing it to fatigue much more quickly than other muscle groups.
- Restless Legs – True restless leg syndrome is not what we’re talking about – that’s something that a physician should address immediately due to it being a symptom of much more severe problems than your workout routine. However, mild restlessness, which leg workouts should usually help to abate, can indicate some muscles not being properly worked, and your hamstring is a prime candidate for this.
Dangers
Let’s take a moment to talk about how important leg exercises are as a whole. On a cosmetic level, if you focus only on your upper body, you will look patently ridiculous. We’ve all seen those guys who spend all day lifting and bench pressing, but neglect their legs entirely. They look like cartoon characters!
But, on top of this, you also greatly increase your risk of knee and hamstring injuries, and these can have lasting or permanent ramifications, leaving you permanently walking with a limp, or experiencing significant pain.
It also makes squats much harder to do, as well as any practical lifting to carry or move heavier things.Gender Doesn’t Matter
Something else we need to point out right now, is that this is just as important for women as it is for men. The same danger of leg injuries can happen if a woman’s hamstrings aren’t properly trained and well-exercised.
Equally, let’s all be honest. What kind of legs do most men prefer on a woman? Scrawny, neglected beanpoles? Or, is a woman with shapely, toned legs usually preferred? And, ladies, which would you prefer? Healthy, toned legs, or skinny, weak ones? It really matters for both sexes, equally.
You Don’t Need Crazy Equipment!
One last thing to point out, before we look at the six most effective exercises is, while having some decent equipment at your disposal does help, but you don’t need ridiculous, expensive and overwrought equipment to get a solid hamstring workout.
We live in a time that’s unrivaled historically in both fitness and nutrition sciences, as well as the elaborate equipment we can produce. This equipment is all well and good, but you really only need a few simple things, to get a full workout, including hamstring-targeting routines.
There are two routines we’ll look at that need some fitness equipment usually, but you can makeshift these if need be.#1 – Romanian Deaflift
The Romanian deadlift is one of the simplest routines you can do. Simply hold a weighted barbell at shin level, arms straight, bending horizontally at the waist, and partially at the knee. Lift upward until your legs, waist, and arms are straight, the barbell at just below your pelvis. Hold, tightening your legs slightly, and lower back down in a controlled descent.
#2 – Barbell Back Squat
This is another simple exercise. Hold the barbell across the back of your shoulders, just at the base of the neck, elbows bent, palms outward. Have your legs apart so your feet are just past your shoulders.
Bend at the knees, outward, producing a spread-legged squat. Hold, and lift back up slowly. Remember proper squat form with this one.#3 – Bulgarian Split Squat
This one should not be attempted by people with hip or knee trouble. Start with one leg bent at the knee, behind you on a bench. Hold weighted dumbbells at either side of your body. Bend your other leg at the knee and hip until it’s at a near sitting position, your leg on the bench at a J-like bend as a result.
Use some tension in the benched leg when returning to a standing position. Alternate between legs, evenly.#4 – Glute-Ham Raise
This one is best served with leg press equipment. Lie face down, legs braced, cushion under your upper legs. Cross your arms across your chest, and lift yourself to a vertical position at the knees. Hold, and lower yourself back after a couple seconds. This is one of the most powerful (and fatiguing) hamstring exercises.
#5 – Leg Curl
This is the other exercise best suited with a weighted leg press. Lie face down, bracing the weighted lift just above your heels. Bend at the knee, as far as your leg and the weight will permit. Hold for about one second, and lower it back under muscle control.
#6 – Kettlebell Swing
This exercise is usually a “cooling down” or “finishing” routine, and is one of the higher kinetic impact exercises. This also works as a partial cardio exercise, so if your doctor has warned against excessive cardio, be wary of this one. Using ball weights, start bent horizontal at the waste (similar to the Romanain deadlift), the weights held back, between your legs. Bend up at the waist and the knee, swinging the weights in a parabola until your arms are almost level in front of you.
Swing back into the start position under control (don’t let inertia do it for you). Be extra careful on resuming the start position, that you don’t allow inertia to bring your arms at high speed into your groin – it doesn’t matter what your gender, that will hurt.
To learn more about hamstring exercises and other difficult group targeting routines, subscribe to my YouTube channel today. I have so many awesome things to show you!
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