Coach Ev here again.
This blog post is aimed towards those who complain of having ‘’Bad Hamstrings’’, and who are wondering how they can fix this.
Here are my 4 tops tips for developing and strengthening those hamstrings.
This is a simple one, you don’t need much on this and there are many ways you can work on hamstring flexibility. Here at PFP we keep it simple with toe touch progressions and leg lowers. For the toe touch progression. Start with your knees straight and feet hip width apart, toes elevated (on a rope or small block of wood), and in a controlled manner walk your fingers down your legs, then try with heels elevated. Again, keeping it simple can be most effective. With leg lowers all you need is a band or piece of rope, lie back on the ground with the end of the rope etc wrapped around one foot keeping your leg elevated but knee straight. Raise the other leg to the same to the same angle as the leg being held by the rope. Even at home using static hold stretches can help. However, before a gym/pitch/class session I would strongly recommend using more dynamic movements.
It may not be your hamstrings that are the problem but rather poor mobility or movement from the ankle or hip. Working on simple mobility exercises can aid in the movement in these joints thus helping the hamstring lengthen. For ankles, I would always recommend a simple exercise known as ‘’knee to wall’’. Where you place one knee on the ground, like a lunge position, keep your front heel flat and press your knee forward. Over time you’ll find you’ll get further and further away from the wall. For hip mobility, the list is almost endless ranging from goblet squats to front foot elevated split squats to fire hydrants and to more lateral squats.
3) Glute Activation
Poor glute activation is often a factor when athletes or gym goes complain of tight or sore hamstrings. Mini bands are an easy and effective method of activating the glutes in a warm up and go a long way to rectifying the problem. Getting a band around the knees and working on walks, clams and side lying leg raises will guarantee those glute are firing, in addition work on glute bridges and hip thrusts.
4) Eccentric Strength
(Eccentric strength has been highly backed up by research as a valuable tool in preventing hamstring strains. Eccentric strength is where you slow down the lowering portion of a rep e.g. RDL deadlift with a 5 sec lowering on a rep and then explode up)
RDLs!! Nordic Curls! And Glute Ham Raises!
Using tempo work for these can put the muscle under eccentric tension. For an RDL or Romanian deadlift, I would use at least 3 seconds eccentricly or on the way down. This puts the muscle under tension whilst lengthening it. Having good eccentric strength aids in reducing your chance of injury but for athletes also helps with deceleration during speed and agility work.
So, there’s my top tips for helping those dodgey hammys. Any questions as always call into PFP or give us a shout.
Ev Hennessy B.Sc