For now, this one if the grand daddy of the hamstring drop family. 

Set up with your feet under something that will not move. A dumbbell rack works great but not all are low enough to the ground. 

I have used a standing hamstring curl machine to perform hamstring drops when the DB rack was not an option. See below.

Here's how you make it work. Get a mat or a pad or something to knee on. You will be kneeling in front of this with your back to the machine.

Make sure you move the pin to the bottom of the weight stack. And find a way to make sure the weight is enough to hold you and not lift up. 

Adjust the leg pads on the bottom so they are snug on the back of the lower leg (calf area).

Get into the position for what ever version of the hamstring drop you like and go crazy. What versions do I speak of? See below for progressions and at the bottom for the single leg hamstring drop video.

This is the best place to start learning how to do hamstring drops. Although the arms will be able to assist throughout the entire movement, keep your focus on the hamstrings. Let them do most of the work and let the arms assist the hamstrings. Stay tall throughout the entire motion.
This one is a bit of a trust exercise. The first time you do this, use a box or steps that are about 16-18" high. Focus on the hamstrings as you lower down. When the hands reach the box/step, DO NOT relax the hamstrings. Keep them engaged and doing most of the work.
Keep the focus on the hamstrings throughout the entire movement. Once the arms reach the floor, DO NOT relax the hamstrings. Continue to make them the focus and initiate the pull up with the hamstrings and use the arms to assist the legs. Stay tall throughout the entire motion.
This is advanced. Make sure you have mastered other versions of the hamstring drop first. Keep the focus on the hamstrings throughout the entire movement. Once the arms reach the floor, DO NOT relax the hamstrings. Continue to make them the focus and initiate the pull up with the hamstrings and use the arms to assist the legs.

And I posted about the 1 leg down and the 2 leg up hamstring drop. 

Here is the single leg video:

Single-leg HS drops

 

Until next time,

Dr. Tom

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