Tip: Pre-Stimulation Hamstring Training

Use this simple technique to build bigger, stronger hams.

Pre-stimulation exercise is a standard warm-up for your hamstrings. It gets your mind tuned in to your hams during your working sets, which will improve growth.

Think about this: Have you ever felt your shoulders or triceps during a bench press? Or have you ever felt your biceps screaming "Uncle!" during a set of pull-ups? Both are classic cases of poor mind-muscle connection and poor muscle fiber recruitment in target muscles.

In order to fix the miscommunication between your mind and hamstrings, use pre-stimulating movements before compound movements. They'll improve muscle fiber recruitment in your hams before you use them with compound exercises, paving the way for explosive new growth.

And remember, the goal of pre-stimulation isn't pre-exhaustion. There's no need to tire out your hamstrings before the "big-boy" lifts. But if you want to put some meat on your backside, pre-stimulation is key.

Examples of pre-stimulation:

  • Perform 45-degree banded back extensions before you squat. The goal is to pump the glutes, hamstrings, and erectors to improve the stability of the knee and enhance the mind-muscle connection in your posterior chain.
  • Do leg curls before you deadlift. You'll stimulate the mind-muscle connection with your hamstrings and improve your ability to rely on your hamstrings for a bigger deadlift.
Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook