Several questions have been raised by Strength list members about the benefits and how to perform of the manual hamstring curl. This exercise very strongly stresses the hamstring muscles in an elongated position. For those people who do sumo style deadlifts its an excellent supplemental exercise to strengthen the hamstring. This in turn can prevent hamstring pulls from occurring during maximal attempts with the sumo deadlift.

I'm not sure how anyone else performs them, but this is what we do and the effects on the hamstring on unreal.

1. Place a bench in front of the pulldown machine and position yourself facing outward kneeling on the bench with the feet hooked underneath the thigh restraint on the machine. Image 1 (Below)shows Meghan in the start position of the man ham curl. She has her feet hooked underneath and her knees positioned just off the seat.

2. From the start position launch yourself out towards the bench. As can be seen in Image 2 (Below)Meghan has launched herself by straightening the knees, but has not bent over at the waist or changed her hip position from Image 1. Attached to the pulldown bar is some surgical tubing which reduces the resistance in the bottom position. Resistance can also be reduced by simply selecting a weight which enables 6-15 reps to be performed. Resistance can be added by removing the pulldown bar and placing a barbell across the shoulders in the same position.

3. Image 3 (Below)shows the midpoint of the movement. Maximal stress on the hamstrings. Darren has a great grimace, no doubt preparing to swear.

4. Return up until stress is off the hamstrings and then launch out again. CAT works great with this movement since the real stress occurs at the midpoint in reversing and pulling up to the start position. Be careful to break in slowly with this exercise, since it is a position most people aren't used to being stressed in. Also, watch your language ...