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Video Summary:
Best Hamstring Exercise For Mass: The Romanian Deadlift
http://www.SeanNal.com/articles/train...
Although most trainees tend to give their hamstrings much less attention than other muscle groups, the truth is that proper hamstring training is very important and will benefit you in many ways. It will ensure balanced lower body muscle development, increase your speed/jumping power, prevent lower back injuries and also help you move more weight on other compound lifts like squats and deadlifts.
What is the very best hamstring exercise for mass and strength? Without a doubt, it's the Romanian deadlift. The Romanian deadlift will help you build hamstring mass more effectively than any other movement and should be treated as the basis of your overall hamstring workout.
However, proper Romanian deadlift form is tricky for some people to execute, and you need to really practice this movement in order to get the most out of it. Here's an overview of how to perform them, and you can watch the video above for a live demonstration.
Proper Romanian Deadlift Form:
* Stand with feet hip width apart and toes pointing forward. Keep a slight bend in your knees.
* Hold the weights close to your body and just outside your legs. Puff out your chest, keep your shoulders back and tuck your chin with a neutral spine.
* Lower yourself by pressing your hips back and bending forward until you feel a nice stretch in your hamstrings.
* Raise yourself back up by pushing your hips forward and squeezing your hamstrings and glutes together at the top. Repeat.
You can do this with either a barbell or dumbbells, but I believe the Romanian dumbbell deadlift is ideal for most people due to the more natural range of motion. Practice these with light weights (you'll still build hamstring mass even with light weights on these) and then gradually build up. Again, these are the best hamstring exercise for mass out there, so really put your focus on learning to do them properly.
For a complete hamstring workout for mass, do 3-4 sets of Romanian deadlifts for 8-10 reps followed by 3-4 sets of lying leg curls for 5-7 reps.
