Simultaneous Hip Extension And Knee Flexion

[cog]

An excellent article on hamstring movements,this one talks about the fourth class of hamstring movements as well.

For those that have not tried them,slide board legs curls are extremely intense.I will post up a pic of an old piece of equipment I have owned for 25 years that is much better for this movement.

Http://www.t-nation.com/free_online_article/most_recent/fantastic_hamstring_movements

[20inch]

Something to try. Thanks.

[cog]

Having trouble logging in on my home computer.Web shots of the unit.Feet get hooked in at the top,extend the legs and lie back,then raise the hips slightly off the slider,and curl feet towards you.More intense than leg curls or sdl's by far.

www.claspics.com/707/510956

[cog]

In case anybody is having trouble visualizing this movement,the knee action is akin to simply raising your foot from the floor.As you raise your butt and curl your foot this is akin to a running movement....with resistance.When I used to cycle often 20 years ago I could get 15 reps on the highest setting (9)with good velocity.Rarely cycling and not having used it much,I'm on level 3 for 8 reps,despite regular use of a GHD.Tom Platz used to cycle every night for 45 mins at a casual pace.

[cog]

Getting stronger in this movement.Placed a 20 pound weight belt around my neck and got on my GHD.Easily knocked out 8 reps,so definitely some carry over.

[cog]

Most people will not have access to these pieces of equipment,this barbell hip thrust combined with knee flexion on a valslide type surface is more likely to be used.The only thing I would like to change is to have an angled surface to place the feet on.

http://www.youtube.com/watch?v=FDTolu6t1qw

[chickenlegs]

Never seen any of these. It might be worth trying. How do you find these cog? Has it added any size to your hams?

[Andre Gregoire]

I did GHR for the first time on the weekend, that's insane. I need a machine like that at home.

[cog]

Never seen any of these. It might be worth trying. How do you find these cog? Has it added any size to your hams?

I used to do these 20+ years back and was much stronger in this movement.I am gaining strength,I work legs every six or seven days due to the busy construction season.Its a very intense movement.

[cog]

I did GHR for the first time on the weekend, that's insane. I need a machine like that at home.

I bought a fully adjustable for 600 at GoMango here in Calgary.Many movements can be done on this contraption,just make sure it's fully adjustable.Recently I tried bent leg hip extensions,something like a seated good morning except you don't get the adductor stretch due to the legs being close together.Safer on the GHD IMO.The GHD that Westeide sells is big enough for a wide stance,weighs close to 500 and costs about 1800,kinda pricey for home use.