 Next question is from flunky calm. What's the best way to grow the hamstrings? You know, it's funny about the hamstrings It's it's in men. It's one of the body parts that guys think are not that big of a deal They don't like to place a lot of focus. I'm gonna tell you something right now If you want first off women don't like men with underdeveloped legs. It's a joke But it's true. You want to have balance in your body just from an aesthetic perspective forget performance Obviously important for performance But if you want your legs to look incredible have developed hamstrings I think develop hamstrings. I think it's so weird to not think that it's it would be like because no one would ever say Hey, I want great arms, but skip triceps. Yeah, we're not have good just do biceps, but skip triceps I mean, they would just think that's absurd. It's the same concept. Like if you want to develop Yeah, some great legs off. I actually think it's it's more so that it's one of the more difficult Muscles to find a lot of different exercises for and people again think that you need all this variety and changing up different Yeah, you know machines and exercises to do it and so well most people think the leg curl is the best Well, yeah, I'm sure it's the it's the easiest most basic thing to do And then a lot of people don't deadlift a lot of people don't do good mornings You know which are great movements and are great for the hamstrings But a lot of people don't do them So between that and then the hamstring machine being kind of and don't remember the donkey kickback or whatever like Yeah, the two main machines that you see in gyms. I think that has a lot to do Yeah, I don't know hands down Romanian deadlifts was in my experience is the best overall Hamstring developer. It just it works a whole hamstring. You can load it significantly. You can get really strong Romanian involves a knee bend that's fixed. So stiff legged would be a knee doesn't come forward It just it's yeah, you bend the knees, but then it's fixed, right? So that takes some pressure off the lower back and allows you to really load the hamstrings And if you're good at it, you've got good technique and good stability I mean, I've I've I've done Romanian deadlifts with for an over 400 pounds And really I can feel and see the development my hamstrings The hamstrings are super important for deadlifts for any version of deadlifts for squats And then if you're an athlete, oh my god It's crucial. You have if you have weak hamstrings the hamstring tears are common because of you know hamstrings It's all about how you decelerate over overpowered quads, too That's what you see that in baseball players running the first base like one of the most common injuries because they're they're so Strong on the front on the anterior on the front side on your quads. They overpower So they're so fast the hamstring can't keep up with the quad powering them forward and that's where it goes So common and that's why receivers Outfielders you see that all the time and it's because we put so much focus on the front on the quads and they overpower And then they can post your chain is is essential for keeping you healthy and in injury free You know, and I think that the answer to this is just you never should your workout not include You know either stiff legged Romanian conventional deadlifts Or good mornings should be in there and do not put a lot of energy and emphasis on all the machine Hamstrings the seated hamstring curls the line not that they don't have value. No, they're great. Yeah, if you did the other stuff That's right. It's a great way to compliment all those But you know and I'm guilty of this as a young kid lifting that you know My hamstring work was just the two or three hamstring machines because I never deadlifted or did any of those hard exercises But boy, nothing developed my hamstring. You know what else brought my hamstrings up Actually that was later was when I started a deep squatting. Oh, yeah, I actually was really there's actually decent activation at a deep Squat, yeah, I it was something I wasn't looking to get or from that and it was like a side effect that when I started Squatting where when I worked on my depth and got to a place where I could get really deep squats I actually would get sore hamstrings a lot. I thought oh, that's really weird I've never had that from squatting always my quads and glutes, but never do I feel my hamstrings But once I got into a really deep squat my hamstrings got a lot of work here's here's one of the best two exercise Combinations I've ever done for hamstrings for any client and myself and it produces tremendous gains Romanian deadlifts and then physio ball leg curls Physio ball leg curls first off. Here's why I like them better than machine curls Now it's true. You can't load them the same and all that stuff. I get that but here's a difference You activate your hips at the same time Yes, because if you're in it first off if you do a machine leg curl Especially the one where you lay on your stomach if you really want to feel in the hamstrings What you need to do is pull your pull your thighs off the off the pad So what you're doing is you're activating the glutes and then doing the hamstring curl And you'll feel the hamstrings versus what people tend to do Which is they stick their butt up and hit their hip flexors while they where they curl with the hamstring Try it the other way and see what happens when you do a physio leg Physio ball leg curl promotes up you have to you have to shoot the hips up and get that squeeze all the way through Do that after Romanian? Deadlifts and watch what happens if you think it's too easy you progress it to a single leg and you'll just Oh, forget it. 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