LEG CURLS BUILD BETTER HAMSTRINGS THAN DEADLIFTS
with free weights is generally betterter than training on machines, but there are always exceptions. If you want to develop your hamstrings,strings, for example, you’ll make more progress by doingoing leg curls on a machine than doing stiff-legged deadliftseadlifts with a barbell. American sports scientist Bradd Schoenfeld published an article about this in the Journal of Strength and Conditioning. Study Schoenfeld got 10 male students, all of whom had been doing weight training for a while, to perform stiff-legged egged deadlifts and leg curls while he measured the electrical trical activity in their hamstrings through electrodes he’dd attached to their legs. The higher the electrical activity is, thehe more a muscle is working and the more growth stimuli it gets. The researcher made a distinction between the lowerwer and the upper hamstrings, and the medial and the latterer hamstrings. The lower hamstrings are above the knee joint andd upper hamstrings are below the knee joint. The medial hamstrings amstrings are on the inside of your leg and later hamstrings are on the outer side of your leg. Results The leg curls [LLC] produced more electrical activityy in the lower hamstrings than the stiff-legged deadlifts did [SLD]. The leg curls mobilised more muscle fibres in both the medial lower hamstrings and the lateral lower hamstrings strings than the stiff-legged deadlifts did. For the upper hamstrings it made no difference whetherether the subjects trained them with the stiff-legged deadlift or with the leg curls. The leg curls [LLC] produced more electrical activityy in the lower hamstrings than the stiff-legged deadlifts did [SLD]. The leg curls mobilised more muscle fibres in both the medial lower hamstrings and the lateral lower hamstrings strings than the stiff-legged deadlifts did. Conclusion Deadlifts of any kind have become somewhat of a Holy Grail when it comes to the current gym culture. The unfortunate rtunate fact is most people are actually performing them with th incorrect form, leaving themselves open for injury. In the case of stiff-legged deadlifts some are actually performing more of a standard deadlift as their knees es bent far too much! Weight training to build muscle is about sensible exercise ercise choice, correct form, constant tension and isolating the target area. Maybe a good reason to hit both stiff leg deadlifts andnd leg curls…Or even better Super-Set them with no rest betweenetween sets…Now we are talking! Reference: J Strength Cond Res. 2015 Jan;29(1):159-64.