Do these using a decline utility bench. Get your chest towards the elevated end of the bench. While holding a dumbbell between your feet, perform leg curls.
This variation is crazy-hard compared to the typical lying leg curl machine. First, the weight is held out at the furthest leverage point – essentially at the ball of your foot versus the ankle or mid-calf as it is with a machine curl.
Second, your feet are in plantar flexion (toes pointing). Because the gastrocnemius muscle attaches across the knee joint, doing a leg curl with your feet in dorsal flexion (toes pull back) makes it easier. So keep your toes pointed on this one, set your ego aside, and really hit your hamstrings hard.
Powerlifting has a total – the sum of its three lifts. CrossFit has a total too. But are they really the best tests of athleticism? Enter the Pendlay total.
Think you have what it takes to make it in the world of elite sports? Do you have immense talent and ability? Great, but so do a few thousand other guys. Unfortunately, all of these things will only get you so far in this world where good often isn't good enough. At this level you have to be one of the best just to get your foot in the door.