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Researchers have dtermined that the deadlift and the power clean are great exercises that work the hamstrings, but for direct work you can't beat the glute-ham raise. A BFS auxiliary lift, the glute-ham raise enables the athlete to work both the knee and hip extensor functions of the hamstrings, unlike the leg curl which only works knee extension or the back extension which only works hip extension.<br>Men have been breaking their own records for centuries. It was once believed that breaking the four-minute mile was impossible. Not only was it achieved, but with each passing year the times became faster. Today, the limits to females' performance are not even in sight.<br><br>Pain and Flex he ll start their off-season training with the hang clean and the push press, then progress through the year to the power clean and the push jerk. 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