Homemade Hamstring Training

Below are a few pictures of a useful (homemade) hamstring apparatus.  The images and video are courtesy of Dane Miller at Garage Strength (who has been fortunate to train alongside Dr. Anatoli Bondarchuk).

Full instructions and a related blog entry for this device can be found at the link below:

Hamstring Pulls: Building The Equipment

Per Garage Strength:

Materials: long decking screws, 2 8′ 2×4s, sheet of plywood, thicker piece of wood for plank for feet (or use leftover plywood)

  1. Cut a piece of plywood at a length of 4′ (this is factory width) and then cut the desired width…we used 31 in.
  2. Cut an 8′ 2×4 in half so u have 2 4′ pieces.
  3. Screw the 4′ 2×4 along the 4′ sides of the plywood. Make sure that the 2×4 is upright… screwed on the 2″ side.
  4. Place the piece of wood used by your feet at the desired angle and then screw it into the upright 2×4s
  5. Cut a piece of 2×4 to screw to the upright part of the angled plank for stability and strength.
  6. Repeat on the other side
  7. Finished!

You can also see a video demonstration:

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10 comments:

  1. Another simple option is to take one of those ‘door frame’ type pullup bars and jam it in at the bottom of the door instead. Hook your heals and put a pillow under your knees and your ready to go!

  2. Cool!
    Have to get hubby to make one up.
    Used GHD for 1st time recently & loved the challenge.
    Man you do a good job with this site : )

  3. Love those Glute Ham Raises. Learned them from reading Infinite Intensity. Made a huge difference in the muscle balance in my legs. Prior, I believe I was out of balance regarding quads (very strong) and hamstrings (relatively weak). Thanks.

  4. I use the underside of my car to jam my feet under. Learned that trick on the forums here. Towel under the knees, works great.

  5. Good stuff man. I have spinal injuries so I have to come up with innovative ways to train my legs: step ups, Bulgarian splits, sissy squats and Ham glute raises are now my mainstay instead of getting under the bar. I’ve built up stronger core and stabilisers since my back injuries and spend more time now on balance and coordination.

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