The Fix for Weak Hamstrings Without Heavy Bending

by Dave Thomas

Hamstring training can be tough. In the realm of group functional fitness, most of our hamstring dominant movements are going to involve bending. Particularly, the heavy loaded hinge pattern that includes the following movements:

  • Deadlifts
  • RDLs
  • Single Leg Deadlifts
  • Rows
  • Kettlebell Swings

They are all very effective at training weak hamstrings, but the bigger, heavier loaded movements can take a toll on our bodies and they leave a rather large footprint on the rest of the week.

Enter the Bulgarian Split Squat. All of the benefit of the hamstring isolation, none of the heavy bending.

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Other great movements to substitute for the deadlift are:

  • Sumo Deadlift – May find instant relief of the low back in this stance.
  • Front Rack Barbell Lunges
  • DB Step-Ups
  • DB Lunges
  • Front Rack Barbell Split Squats

Simply ask a coach for help whenever you feel this may apply to you.

-Dave Thomas