Ham curls without a ham curl machine?

[zackster]

(I am looking to train the same muscles as a ham curl)

I have access to other machines and free weights but my gym does not have a ham curl machine.

It's ok though since it's otherwise a free gym provided by the city...

[openeyes]

what about deadlifts?

[Clint Cora]

If you could get ankle weights, you could do ham curls on a regular bench (quad extentions are possible with these too). Otherwise with free weights, squats and lunges are good leg exercises. That's what I do at home all year round and it's excellent pre-season training for my winter skiing too.

[zackster]

Originally Posted by Clint Cora

If you could get ankle weights, you could do ham curls on a regular bench (quad extentions are possible with these too). Otherwise with free weights, squats and lunges are good leg exercises. That's what I do at home all year round and it's excellent pre-season training for my winter skiing too.

Ah, I will try to move a bench in place. I will try. And let you know how it goes.

Wow, I never thought about weightlifting to help with skiing!
I have been skiing for a long time but only recently have developed a mind to be tuned for the mastery process.

What exercises and muscles do you find most helpful for skiing? =) In the Fall I will have to start training them!

[russianrocket]

Not that I don't love this site, but if you want information on weight training, go to a weight training site. This isn't the site for that type of detailed information. You'll get some info here or there, but you will get a ton of information on a site dedicated to exactly what you want to know about.

[agsags]

Google glute-ham raise (GHR). Don't need a machine for that. Another human of similar weight is of big help though.

[Clint Cora]

Originally Posted by zackster

Ah, I will try to move a bench in place. I will try. And let you know how it goes.

Wow, I never thought about weightlifting to help with skiing!
I have been skiing for a long time but only recently have developed a mind to be tuned for the mastery process.

What exercises and muscles do you find most helpful for skiing? =) In the Fall I will have to start training them!

For skiing, squats work great because it kind of simulates the motions that one would make when on the slopes, especially in heavy snow.

[zackster]

Originally Posted by Clint Cora

For skiing, squats work great because it kind of simulates the motions that one would make when on the slopes, especially in heavy snow.

So if I do a lot of squats then I'm going to be better able to deal with moguls?

Are my leg press workouts going to be just as helpful?

[zackster]

Originally Posted by russianrocket

Not that I don't love this site, but if you want information on weight training, go to a weight training site. This isn't the site for that type of detailed information. You'll get some info here or there, but you will get a ton of information on a site dedicated to exactly what you want to know about.

Well maybe but I am getting some good info here. You're right I should ask on say, BodyBuilding.com. OK I will take your advice. Breathing optimally while lifting - Bodybuilding.com Forums But i like this forum because I get to meet such interesting people. For example Clint has taught me a lot already and now he has me interested in how I can actually get into the mastery process - with skiing!!

And you, I am interested in you. Your signature intrigues me and it is something I was just thinking about it today, maybe that's why the energy attracted you to the thread. Could you explain more about what you mean by it? You are afraid that people will see you as you think you are ? and more?

[Peter Bourke]

Have a look at the exercise demonstrated in this video: YouTube - ‪Fatloss LifeStyle's Best Hamstring Exercise for Legs‬‏

I suppose you'd call it a dumbbell hamstring curl. It seems to emulate the machine version excellently. Proper form is important though to avoid injury, but this guy goes through it pretty thoroughly.

[Clint Cora]

Originally Posted by zackster

So if I do a lot of squats then I'm going to be better able to deal with moguls?

Are my leg press workouts going to be just as helpful?

Yes, these have helped me a lot. By the way, I'm a Level 2 certified ski instructor up here in Canada so I take my skiing quite seriously and work hard to enhance my experience on the slopes.

[zackster]

Originally Posted by Clint Cora

Yes, these have helped me a lot. By the way, I'm a Level 2 certified ski instructor up here in Canada so I take my skiing quite seriously and work hard to enhance my experience on the slopes.

Right on!!!!!

Do you think leg presses are gonna be just as helpful as squats, or will I need to do squats =)

I'll have to take a lesson from you some time!!! What resort?

[Benton]

As others have said, you're probably better doing some olympic lifts including squats (front, back and overhead) dead lifts and squat thrusts.

The reasoning behind this is that machines work a single muscle or group of muscles. Olympic lifting not only trains your skeletal muscles but also your stabilization muscles too.

Find somebody to coach your form and keep weights low until your form is good and you'll go far.

EDIT:

Originally Posted by zackster

Wow, I never thought about weightlifting to help with skiing!

The gym that I go to stresses weight lifting regardless of sport. They've improved marathon runner's times with lifting alone. Don't know exactly how this works, but apparently it does.

[Clint Cora]

Originally Posted by zackster

Right on!!!!!

Do you think leg presses are gonna be just as helpful as squats, or will I need to do squats =)

I'll have to take a lesson from you some time!!! What resort?

They are both the same general movement except to many, leg presses is a slightly 'safer' exercise since one doesn't have to balance a free weight (unless using a rack). Leg presses will be easier for those who have lower back issues but squats will add an additional balancing skill which could be beneficial.

So you can do either of them depending on what you have access to or both for variety. I have heavy dumbbells at home and just use them while doing squats.

For skiing, you want to build endurance more than anything else in order to last the day especially on cruddy snow. So I usually do sets of at least 25 to 30 reps.

As for ski resorts, I usually go up to Blue Mountain in Collingwood, Ontario about 3 times per week all winter long.