How to PROPERLY Hamstring Curl (FIX THIS NOW)

what's going on everyone Kyle from Colossus Fitness today I'm going to show you how to do a laye hamstring curl let's jump right into it so the first and most important thing is setup if you set up incorrectly it can be very uncomfortable you're going to hate it and complain about how awkward it is so the two points of setup here is going to be an overall positioning of the pad you want it to be nice and comfortable right here on the top of your heel and the next part is going to be a range of motion setup you want to make sure to get a full range of motion as you can see on the screen and make sure it's set up so you're doing the movement properly now once it's all set up based off your leverages and where you're at you're going to jump onto this pad here you're going to make sure it's set up right there position nice and strong and then from here all you do is you just grab onto this handle and then from here once again keep your core nice and tight a lot of people forget about this flat against a bench I have to stress that a ton because too many people make this mistake and all you're going to do is curl right in towards your butt control it all the way down get a nice Ecentric two to three seconds full range of motion without letting this thing right here hit you want to get to the point where you get a full stretch in the hamstring and then curl all the way up and repeat I'll show you a couple reps properly getting nice control hamstring should be on fire at this point if not you're probably doing it wrong or using weight that's too light for you and all you should be feeling it is in your hamstrings so now I'm going to show you three common mistakes and how to avoid them so many people do this improperly and the first thing is actually the way that your toes are pointed a lot of people don't realize that plantar flexion which is when you actually have your toes pointed as you can see on the screen is the way you should be doing this movement I find instantly I start to feel so much more engagement in my hamstrings now one of the best ways to tell the difference is you'll notice the toes pointed towards the ceiling at the very end of each rep and a lot of people will end up doing d c flexion which this is a very common mistake and they complain about not feeling it in their hamstrings because of the way that their toes are pointed and they're positioning with their overall feet [Music] so before the second common mistake head over to my Instagram and message me guide we've got 70 exercises in a free personal trainer in your pocket guide that you do not want to miss out on there's no strings attach you're going to absolutely love it message me guide to Instagram Colossus fit c o l OSS s u SFI t and I can't wait to send that over to you there so second con mistake is typically using we too heavy but what happens from that is you end up curling into your back your chest comes off a little bit you lose all the tension in the hamstrings and you're really just working your back so you want to make sure to use a weight that's comfortable for you this is a great isolation movement it shouldn't be using your entire body so stop making this mistake so last but not least third common mistake is range of motion a lot of people will jump on here and swing to the point where the pad Just Hits theirself in the butt you lose tension and just want to avoid void doing this and secondly people will just short Change themselves doing quarter reps half reps and you're just not going to get the most out of this movement you should make sure to slow it down get a full range of motion not allow this thing to clang every single time as well that's another common mistake so it's an amazing movement I highly incorporate do this exercise add it to your routine but do it properly and if you enjoyed this video make sure to smash that like button remember message me on Instagram saying guide I'm going to send you over that free personal trainer in Pocket we'll see you in the next video peace out what