# Hamstrings Workout

## Barbell Deadlift (Intermediate)

- Setup: Feet hip-width apart, bar over midfoot, grip just outside knees.
- Form: Chest up, back flat, shoulders slightly in front of the bar, core engaged.
- Lift: Drive through heels, extend hips and knees simultaneously to stand up.
- Lower: Hinge at hips, keeping the bar close to the body, and lower to the ground.
- Avoid: Rounding back, jerking the bar, lifting with your back.

## Power Clean (Advanced)

- Setup: Feet shoulder-width apart, bar over midfoot, grip slightly outside knees.
- Form: Flat back, chest up, shoulders over bar, core engaged.
- Pull: Lift bar with legs and hips, keeping bar close to body, and keeping arms straight.
- Clean: As the bar reaches chest height, drop under it and catch in a squat position.
- Stand: Drive through heels, stand tall, and reset.
- Avoid: Rounding back, jerking the bar, elbows dropping early.

## Leg Curls (Lying)

- Setup: Lie face down on machine, adjust pad to rest on lower calves.
- Form: Keep hips pressed down, hands holding handles or sides.
- Curl: Bend knees, bringing heels towards glutes.
- Control: Slowly lower legs back to starting position.
- Avoid: Using momentum, arching back, jerking the weight.