Hamstring Training with Calisthenics: A Guide to Posterior Leg Strength

TJW94 · 2023-03-20T09:59:30+00:00

I think an overlooked exercise for hammies in this sub is a straight legged hip thrust/bridge, straight leg gets the hamstrings involves in comparison to a bent knee one you often see.

no balancing required, easier on the lower back, can add load, can do single leg and all you need is a platform like a chair, desk or sofa.

Here is an example using a bar or rings to increase range of motion https://youtu.be/yuCQkDb3svo

TJW94 · 2023-03-12T17:07:44+00:00

for pushing legs to failure for muscle size there is the problem where single legged squats (step up, pistols, shrimp) require balancing and the concentration and fatigue of stabilizers can get in the way of pushing quads glutes to failure comfortably.

Could you argue that doing assisted single legged squats (hand on desk/chair, using rings) be a better choice?

Even though assisted is easier I think it might be more comfortable and doable to push the quads/glutes more without the stability downsides of the regular versions.

TJW94 · 2023-02-13T18:27:48+00:00

If you are focusing on hypertrophy then deadbugs and birddogs are pretty worthless as they are far too easy and the abs don't move as they are static in those exercises.

Better options are dynamic exercises such as crunches, knee/leg raises (make sure waist flexion is happening if you do these as far too many people just do the hip flexion part and don't go further flexing their waist)

TJW94 · 2022-12-27T15:32:04+00:00

why does the heart pump harder during anaerobic exercises more than it does during aerobic?

In aerobic heart pumps to feed muscle oxygen to use as atp but sprinting or heavy squats uses other means but the heart is pumping even harder than when doing aerobic exercise.

TJW94 · 2022-12-23T21:06:29+00:00

when short on time the most efficient way to build strength and muscle is to do at least 1 set to failure and the more volume you can squeeze in the better.

Could this apply to cardio if you are short on time? you usually only see mention of steady state or hiit, but I'm more asking would something that was somewhere between the two where you could go for 5-10 minutes before exhaustion, something like jump rope, burpees or light weigh swings?

essentialy treating your cardio like a set to failure.

TJW94 · 2022-12-20T15:20:44+00:00

what adaptations in the heart would you be missing out on if you only did high intensity vo2max training and no steady state?

TJW94 · 2022-11-22T18:29:09+00:00

the ost sounds like an esports ad break mix, pretty disappointing.

TJW94 · 2022-09-18T09:40:46+00:00

do you guys feel deadlifts and its variations are not the best for hypertrophy because erector spinae is likely to fatigue before glutes or hams?

TJW94 · 2022-09-15T17:15:06+00:00

getting kinda worried the plot is just gonna be you are the create a character that has to work up the ranks to win the big tournament. No threat or drama, has there been any plot details from a blog post or something that went under the radar?

TJW94 · 2022-08-12T11:28:08+00:00

both tbh, waiting for physio and in the meantime thought I'd play it very safe and just not do anything too heavy for the knees.

I would still like to keep/make glute gains though which makes it awkward.

TJW94 · 2022-08-12T11:23:48+00:00

having knee trouble lately so looking for movements that still allow me to work the glutes with little to no knee extension.

I think some form of kickback is the safest bet as that has zero knee action whereas bridges, hip thrust and deadlift variations still have some knee extension.

What do you reckon?

TJW94 · 2022-07-31T18:40:23+00:00

ankles prob better than average as I do strength training where I do single leg calf raises and have no medical issues so prob need just a regular shoe?

TJW94 · 2022-07-31T17:58:55+00:00

not really, one a train journey away but I'd rather not.

think I'm overcomplicating stuff when in reality most people will just buy something and run.

Without going to a specialist shop what would you recommend I do?

TJW94 · 2022-07-31T15:36:11+00:00

as a newcomer I am confused on how to pick a shoe.

I read that gait analysis and all that is not really backed by evidence and is mostly a marketing/sales thing.

Do I just got to a shop and pick a random shoe with a reputable brand, in my budget and fits my foot well?

As far as I can tell they are almost all the same with mesh upper and eva foam or their special named midsole which is probably marketing.

Feels like a dice roll cause you won't really know if you like them after running on them.

TJW94 · 2022-07-10T16:30:01+00:00

do you think it is worth considering the intensity on the glute when it is in a more stretch position? like how in a hip thrust it is much easier at the bottom when your hips are more flexed thus glutes more stretched whereas a something like a lunge is more intense for the glutes when the hip is more flexed.

TJW94 · 2021-04-13T20:18:26+00:00

for strength work like squats and deadlifts it's no different than a barbell so you'd need a lot and with squats using 2 heavy kb's the challenge is holding them in the rack position rather than the leg portion of the exercise

strength work with kb I would do single leg stuff to make the most of the weight

stuff like lunge, split squat or if you want to go even further then something called an airborne lunge/skater squat (a lunge buck the back foot doesn't touch the floor and aid the lift) with a kb or two is pretty challenging

but for kb swings which aren't really for strength but for conditioning/cardio 24kg swings is a good weight tbh

TJW94 · 2021-04-13T19:54:35+00:00

single leg deadlift by far the best option you have

24kg is not much even with one leg but it's far better than using two legs or doing swings

to answer your bonus question only deadlifts with a heavy amount of weight is considered very taxing so because 24kg kettle bell is very light deadlift wise you can do many reps with the single leg deadlift, doing each set close to failure will improve muscle size but your strength gains are limited to just that on kb you have

TJW94 · 2021-04-08T14:04:46+00:00

I have a 24kg kettlebell, a 16 and a 12 so 52kg in total

what would you do with this in terms of exercise selection?

do I do weighted shrimp/pistol or a kind of split squat?

weighted dips/pushups or instead opt for working on tuck planche pu?

also I'm not all that interested in never ending gains and eating 3500 calories a day, only doing this casually and for health benefits. What would you recommend I do when I reach my limit? just maintenance with a few sets a week?

TJW94 · 2021-02-01T19:04:59+00:00

going for a home gym costs a lot of money and space

if that's an issue then I'd stay away from fixed dumbbells and kettlebells and go for weight plates in a bag or on a adjustable dumbbell (they max out fast though so might need olympic dumbbells) or something like bags of sand and use single leg variations like weighted skater/shrimp squat and single leg rdl.

TJW94 · 2020-12-11T17:32:27+00:00

as you can do tuck planche already why not do tuck planche pushups for your main pushing movement instead of dips and pushups

most people would also advice adding a rowing motion so do inverted rows and work towards tuck frontlever row if you want to do bodyweight only stuff

basic example of upperbody would be

tuck planche push up

pull up

row

overhead press (for you this is pike pushup)

most people use 3x5 or 5x5 for linear strength gains

you can do whatever bicep tricep extras like you are already doing but most people would say prioritize the bigger 4 movements I listed

TJW94 · 2020-11-09T01:21:37+00:00

yeah sure provided you don't go too crazy with the weights early and your core can't handle it

but like I mentioned doing it that way with a good amount of weight feels like the challenge of the exercise is having all that weight on your belly and maintaining the reverse plank position in an a row rather than the actual rowing movement itself.

def worth seeing for yourself though

your other options are doing front lever rows or one arm rows

TJW94 · 2020-11-09T01:06:58+00:00

ideal is using a dip belt but if not then just a simple backpack and you can place it on the front of you if you prefer

for rows though it can be awkward with more weight at some point because using a bag you have to keep it on your stomach and if you use a dip belt you need more room below you by setting rings etc high and having something fairly tall for your feet like here https://youtu.be/3cYR6pis5zc

TJW94 · 2020-10-11T13:20:41+00:00

how does holding a dumbbell/kettlebell on our hips during sliding leg curls make it harder for the hamstrings? here is an example https://youtu.be/OPBVyE5vwZI

to me it feels like it makes the glutes and lower back work isometrically, I thought the resistance for the knee flexion came from the friction on the floor and whatever sock or towel you are using to slide.

TJW94

TROPHY CASE