Q&A: Improving Hamstring/Glutes

Question:  “I have really weak hamstrings and glutes, what should I incorporate into my training to improve these weaknesses?”

In answering this question I will assume we are talking about a powerlifter:

Top 3 core exercises for glutes and hamstrings:

1. Romanian deadlift
2. Good morning
3. Stiff-legged deadlift from a deficit

 Top 3 accessory exercises for glutes and hamstrings

1. BB hip lift
2. KB swings
3. 45 degree barbell back extension off of rack

• Videos all of the above movements can be found on my You Tube site at: https://www.youtube.com/user/BDERM1. The BB hip lift and 45-degree back extensions can be found in the video titled “Arnold Training #3.”

Here is an idea of how the above movements could fit into my weekly training plan:

Day 2: Main deadlift movement – alternate rack deadlift and deadlift from the floor
            Accessory squat movement – pause back squat or front squat
            Accessory deadlift movements – stiff legged deficit deadlift or RDL

Day 4: Main squat movement – back squat
            Accessory deadlift movement (glutes) – alternate KB swings and BB hip lift
            Accessory deadlift movement (hamstrings) – 45-degree barbell back extension

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