The main thing to remember is that your hips should remain lifted, glutes and core engaged, before and during the entire
hamstring curl movement.
Not exact matches
Whilst most compound
movements that rely heavily on lower body muscle groups will train the
hamstrings to certain extent,
hamstring curls are a really important isolation
movement you should be doing to maximally activate this muscle and improve overall leg development.
It should mimic the
movement of a
hamstring curl.
That being said,
hamstring curls are best done with strict form at controlled speed, which ensures that the
movement is performed totally under the power of your
hamstrings.
Sawing is most common in
movements like the supine
hamstring curl or mountain climbers.
For
hamstrings do Romanian deadlifts (or another hip extension
movement) for 2 sets of 8 — 10 reps and leg
curls for 2 — 4 sets of 8 — 12 reps.
The Nordic
hamstring curl allows coaches to load the ECCENTRIC portion of the lift, which is key to increasing the tensile strength and resistance to strain during explosive
movements where the hips and quadriceps kick into full force mode.
If you find you STILL can't get it, another trick I like to use is to do a set of stiff - legged deadlifts right before squatting... not heavy, but just enough to «wake up» the
hamstrings and get them activated so they're easier to feel in this squat
movement (you could potentially even do a light set of leg
curls if you also can't feel your hams during Stiff - Legged Deadlifts, too).
The
hamstrings have two major functions... knee flexion (which is the better known «leg
curl» type of
movement) and hip extension (which is bringing the thigh backwards).