This is a hamstring killer that can be a pretty solid substitute for traditional GHR's or eccentric Nordic curls, the latter of which tend to inflict some knee discomfort as the knee-joint angle opens when the body descends.
To really get the most from this, pay attention to detail. An easy default many lifters will get caught up in is letting the hips drop back too far when hinging (letting the butt “sit” toward the heels). Don't let this happen. Start your set by leaning forward by 2 or 3 inches to place the tension on the hamstrings throughout.
Squeeze the glutes through the hinge pattern and keep moving slowly. A 25-pound plate (or a couple of them) should be all you need if you weigh over 200. For even bigger guys, bodyweight is just fine. Focus on sets of 10. – Lee Boyce
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