Originally Posted by The Main Event
Im the opposite. I oppose the clean grip and when I first started off, practiced the cross hold with the smith machine then moved to free barbell. Front squats really bring out the quads.
My legs workout this Sunday
Warmup 5 minutes- Cycle machine.
2 sets of quad extensions x15 reps
2 warm up sets of Front Squats x 10 reps
2 working sets of Front Squats 8x-10
1 Drop set of Front Squats
1 warm up set x 12 reps
2 working sets x8-10
Single Leg-Leg Press
3 working sets 8-10
super set with body sissy squats.
Standing leg curls ( Honestly the best hamstring curl exercise for me, the isolation allows you to really concentrate on the hams.)
1x warmup setx10
2x working setsx10
Stiff Legged Deadlift -Platform I'm only 5'6 so by the time the bar hits the ground, my lowerback is more involved rather then my hamstrings so by going on a platform I can go lower and that is when I really get the stretch in my hamstrings. Also great Tip- Don't come all the way up in a stiff leg. By coming all the way up you include your lower back more than your hamstrings. By going as low as you can go while keeping the stretch on the hams, come up right before you feel your lower back being used.
2x warm up sets x10-12
2xworking sets x8-12
Bulgarian Single Leg Squats
I only do 2-3 sets of this and it's an amazing finisher for the glutes and also the hamstrings . I do this on the smith machine and go for 8-15 range and it just wrecks me.