ExRx.net

Hi, i'm new to the forum, and relatively new to weight training. I've been doing deadlifts, squats, and walking lunges for a few months, but recently i began to wonder if i should add a posterior chain exercise to my regimen, particularly one that targets the hamstrings, since the site lists them as a dynamic stabilizer but not a synergist in deads and squats. However, i'm dizzied by the array of deadlift variants which target the PC. Is the straight-leg deadlift (with back rounded) really safe, provided one starts with just the bar and slowly adds weight to allow for adaptation? Should i do straight-leg straight-back deadlifts instead? Romanian? Stiff-legged? All of the above? Help would be appreciated here.

I have at my disposal, for the time being, enough weight plates to meet my current needs, as well as a pair of dumbbells and an EZ curl bar to put them on. I've had no problems doing my squats with the dumbbells and deadlifts with the curl bar.

For PC work, I personally like:

Cable PullThroughs - we call this the Pornstar Maker #1
Dumbbell Swings - we call this the Pornstar Maker 2
Romanian Deadlifts - I prefer these over SLDLs
Supine GHRs - http://www.youtube.com/watch?v=9onNvB02JEc

These form my bread and butter for the most part...I rotate through them and such but this is roughly where it's all at :)

What does you training look like right now?

Day 1 (upper)-

(warm-up exercises with resistance bands)

1. (shoulders & upper back)
a) db shoulder presses
b) inverted rows
c) chin-ups, pull-ups
d) scap push-ups

2. (arms)
a) db curls
b) db skullcrushers
d) wrist rollers
e) grippers

Day 2 (lower)-

1. (legs & lower back)
a) deadlifts
b) goblet squats
c) db walking lunges

2. (abs & obliques)
a) hanging reverse crunches
b) weighted side bridges
c) planks

i realize that there's a lack of chest exercises in there -- i'm taking a break from them right now while i condition my shoulders, especially the rotator cuff. the squeaky wheel gets the grease and my shoulders could use a lot of improvement. i also forgot to mention that i do have a pull-up bar, as well.

I like those Supine GHRs. I wouldn't have thought of that. Maybe i'll have to get an exercise ball one of these days.

Stiff leg deads are great, as long as you start light, keep the bar in close

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King Squat author

edit: nevermind. for future reference, i do leg curls using some olympic rings hung from my pull-up bar now