006 - Thick Necks, Strong Hams, No Weak Links
(1) RDLs & GHRs Are the Kings of Hamstring Activation
The study confirms what elite-level strength coaches already knew: Romanian Deadlifts (RDLs) and Glute-Ham Raises (GHRs) are the go-to for maximal hamstring engagement. But here’s what matters: RDLs dominate the eccentric phase, which is crucial for injury prevention and controlling force under load.
GHRs crush the concentric phase, which builds explosive strength for sprinting, jumping, and cutting. If you aren’t doing both, you’re limiting your hamstring development.
(2) Glute-Ham Raise = The Best ‘Explosive’ Strength Builder
Nothing hit the biceps femoris (BF) and semitendinosus (ST) harder during the concentric phase than the glute-ham raise. This means better acceleration and deceleration! Stronger hamstrings that resist ACL tears.
(3) Eccentric Strength? RDLs Bury Leg Curls.
Let’s get real—leg curls are not useless, but they are far from elite. The RDL had way higher activation in the biceps femoris (BF) and semitendinosus (ST) during the eccentric phase.
(4) Glute-Ham Raises Also Build a Stronger Lower Back
Surprised? GHRs had the highest erector spinae (ES) activation. This means it’s not just a hamstring movement—it’s a full posterior chain builder. If you’re skipping GHRs, you’re skipping total posterior chain development.
(5) Your Calves Are More Important Than You Think
The medial gastrocnemius (MGas) was significantly more active in RDLs and GHRs than in leg curls.
Stay Thick.
McAllister MJ, Hammond KG, Schilling BK, Ferreria LC, Reed JP, Weiss LW. Muscle activation during various hamstring exercises. J Strength Cond Res. 2014;28(6):1573-1580. doi:10.1519/JSC.0000000000000302