Hanging Hamstring Raises to Improve Explosive Performance
Hanging Hamstring Raises to Improve Explosive Performance
Looks easy, but you'll have an entirely different opinion once you or your athletes give it a try. Remember, an athlete is only as strong as the weakest link, especially related to relationships between sprinting and the posterior chain.
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift Routine)
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift R...
In this "powerbuilding" article, we’re looking at hamstrings — a muscle group bodybuilders and strength athletes alike struggle to develop. If you’re naturally lower-body dominant, you don’t need to spend tons of time on 'em. But if you’ve got piglets instead of hammies, I don’t need to convince you to read on.
Whoa, Hamstrings
Whoa, Hamstrings
Here are six different exercises to kill your underdeveloped hamstrings — high reps, low reps, extended time, heavy weights, and GPP cover everything you need to make them bigger and stronger.
WATCH: Julia Ladewski Q&A — Hamstring/Glute Exercises, Youth Training, Lifestyle
WATCH: Julia Ladewski Q&A — Hamstring/Glute Exercises, Youth Trainin...
Responding directly to your questions, Julia offers training insights in these short clips.
16 Methods to Optimize Your Glute Ham Raise
16 Methods to Optimize Your Glute Ham Raise
We have known for years that the Glute Ham Raise (GHR) was regarded as one the best movements for the posterior chain (lower back, glutes, hamstrings and calves).
7 Leg Exercises Designed for Greater Hypertrophy
7 Leg Exercises Designed for Greater Hypertrophy
Here is an unbeatable compilation of the best blood-pumping lower body movements from team elitefts.
Stiff Leg Deadlifts....In A Hack Squat?
Stiff Leg Deadlifts....In A Hack Squat?
Do you struggle with stiff leg deadlifts? Use a hack squat to get more out of your stiff leg deadlift!
Single-Legged and Semi-Functional?
Single-Legged and Semi-Functional?
Can proper implementation of unilateral exercise produce healthier, higher-performing athletes?
WATCH: Adjusting the Glute-Ham Raise to Optimize Your Training
WATCH: Adjusting the Glute-Ham Raise to Optimize Your Training
Don't let a substandard equipment setup ruin your best asset for posterior chain strength.
4 Ways to Test Your Grit in the Weightroom
4 Ways to Test Your Grit in the Weightroom
If you can survive these challenges it will be good for...but it won't feel that way.
Glute Ham Raise 21's
Glute Ham Raise 21's
The 21's sequence isn't just for biceps...
WATCH: How To Do A Real Glute Ham Raise
WATCH: How To Do A Real Glute Ham Raise
If your glute ham raises aren't increasing your squat or deadlift, chances are you're cheating. Clint gives you a few variations to try,
Exercise Selection Evolution
Exercise Selection Evolution
As your athletes grow and develop, so should the movement patterns of their program.
Wake Up and Build Your Muscles with Preactivation Techniques
Wake Up and Build Your Muscles with Preactivation Techniques
Stuck sitting at a desk all day? Try these movements and tips to wake up those sleepy muscles.
Banded Single Leg Hamstring Curl
Banded Single Leg Hamstring Curl
Elitefts™ founder Dave Tate demonstrates how to perform a banded single leg hamstring curl.
Rackable Cambered Bar Goodmornings with Chains
Rackable Cambered Bar Goodmornings with Chains
Matt Ladewski owner of Region Barbell Club demonstrates how to perform good mornings on the Elitefts™ Rackable Cambered Squat Bar with chains.
Tsunami Bar Squats
Tsunami Bar Squats
Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows performs squats with the elitefts™ Tsunami Bar.
Serrano Split Squats
Serrano Split Squats
Matt Ladewski owner of Region Barbell Club demonstrates how to perform Serrano Split Squats
Banded Dumbbell Leg Curl
Julia Ladewski demonstrates how to perform a banded dumbbell leg curl
Bulgarian Split Squats
Bulgarian Split Squats
Mark Dugdale demonstrates how to perform a brutal drop set of Bulgarian Split Squats
Periodization of Glute-Ham Raise Training
Periodization of Glute-Ham Raise Training
No matter what your athletic goals, you need an in-depth understanding of this under-rated movement.
So You Think You Can Deadlift? (Part 8)
So You Think You Can Deadlift? (Part 8)
This is the hardest exercise for hamstrings.
Lying Leg Curl Strip Set with Partials
Lying Leg Curl Strip Set with Partials
Jennica Kidd performs a strip set of leg curls with partials at the end
Elitefts Equipment 101: New & Improved SS Yoke Bar
Elitefts Equipment 101: New & Improved SS Yoke Bar
EVERYTHING you wanted to know about the new & improved SS Yoke Bar plus a TON of training information.
Dimel Deadlifts
Dimel Deadlifts
This exercise helped Matt Dimel increase his squat from the mid-800’s to over 1000 pounds in a two-year period.
Pull Through
Begin by facing away from a low pulley cable with a single "D" handle or triceps rope.
Band Leg Curl
Band Leg Curl
This movement is performed the same way you'd do a regular leg curl.
Suspended Good Morning
Suspended Good Morning
Another classic video.
Box Squat With Bands
Box Squat With Bands: The benefits of this exercise are numerous.
Weighted Up & Overs 50lb BB
Hannah with weighted up and overs with 50lb BB.
GHR with Band
GHR with Band
This is an old school exercise index clip that was either taken from some of the very early (now discontinued) Westside Barbell Videos or from Dave Tate's early Westside Seminar Slideshows.
One Movement: Glute Ham Raise
One Movement: Glute Ham Raise
GHR demonstrated using the ONE movement format.
VERY Brutal Leg Training
VERY Brutal Leg Training
Have you have ever wondered what a Mountain Dog leg training session looks like?
Chain Lunges
It's as hardcore as it looks.
Seated Leg Curls With Partials
Mean muggin' on the leg curl machine.
Sumo Deadlift
Sumo Deadlift
Probably not performed by actual sumo wrestlers.
Spider Bar Squats
Spider Bar Squats
The Spider Bar combines the benefits of a cambered bar and a safety squat bar.
SSB Arched Back Good Mornings
SSB Arched Back Good Mornings
This exercise works your posterior chain like no other.
Rackable Cambered Bar Squats
Rackable Cambered Bar Squats
Cambered bar squats are good for the soul.
Suspended Arched Back Good Morning
Suspended Arched Back Good Morning
This is an old school video.
Dumbell Stiff Leg Deadlifts
Dumbell Stiff Leg Deadlifts
Video demonstration of stiff leg deadlifting using dumbbells.
Deadlifts With Chains
Deadlifts With Chains
Video demonstration of deadlifts with chains.
Spider Bar Box Squat
Video demonstration of Spider Bar Box Squat.
Walking Good Morning
Walking Good Morning
Walking Good Morning
One Leg Stiff Leg Deadlift
One Leg Stiff Leg Deadlift
Death Squat
Video demonstration of Death Squat.
Sponge Bob Yoke Bar with Chains
Sponge Bob Yoke Bar with Chains
Video demonstration of Sponge Bob Yoke Bar with Chains.
The Wall Squat
The Wall Squat
Yoke Bar Box Squats
Yoke Bar Box Squats
Cambered Bar Back Raise
Cambered Bar Back Raise
Cambered Bar Back Raise
High Sponge Bob Yoke Squats
High Sponge Bob Yoke Squats
High Sponge Bob Yoke Squats
Lunge with Weight Vest
Lunge with Weight Vest
I was so proud to get this picture.
Lunge On Elevated Box
Lunge On Elevated Box
This is a variation of a lunge that is done with the front foot placed on an elevated box.
Kneeling Good Mornings
Kneeling Good Mornings
Start with your heels hooked into the poor man GHR or have someone hold your ankles.
Hilljack Hamstrings
Hilljack Hamstrings
Hilljack hamstrings
Hamstring Plate Slide
Hamstring Plate Slide
Lifter maintains dorsi flexion while pulling/sliding the plate towards their glute then resetting.
Leverage Overhead Squats
Leverage Overhead Squats
Perform these either with one or two hands, facing the grappler base or from the side as if you were at the top of the snatch.
Leverage Front Squat
Leverage Front Squat
You can load these up quite heavy and this is a great way to not have to worry about balancing a barbell in front of you in an awkward

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