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Hamstring Training: Foundation / Sport Specific Strength Training Exercises |
| It is important to
warm-up with light weights for a couple of sets using higher reps. I
believe in using 30 reps for the first warm up set, 20 for the second, and
then set of 10 thereafter until I reach my training weight unless
performing high reps sets of 40% (30-40 reps) of 1 RM. This is a muscle
specific warm-up. |
| No. |
Exercise |
Picture: Start
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Picture:
Finish
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Basic
Description
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| 1 |
Seated Leg Curl |
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There are
different opinions regarding hamstring curls and what type of machine to
use. This exercise piece of equipment places minimal strain on the lower
back (as opposed to the prone or flat leg curl bench). When using this
machine, make sure that the 3 heel, knee and back pads are adjusted
correctly. The foot pad should remain in contact with the heel through
range of motion without rolling up the back of the leg and the knee pad
tight against the lower thighs. Keep back of legs tight against seat pad
and lower abs tight. Breathe out when curling, out when extending. |
| 2 |
Dynamic Ham Curl |
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This in one on my favorite
exercises in that it releases tension on the hamstrings and when one's
disc herniation problems was the result of tight hams it becomes a
main-stay exercise. You do not want to use a heavy weights in this
exercise. Pick a weight where you can perform 20 reps in control. Set the
height of the pad (as shown to the left) where a light stretch is felt in
the back of legs when the leg is extended. Kelly (shown here) has very
tight hamstrings, hence the slight bend in the knee in the first photo (a
NO NO). Keep the knee high (stretch position on extension - your comfort
zone) and curl foot down to flexed position. Breathe in when curling, out
when extending. |
| 3 |
Good Mornings |
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|
Another create exercise. This
exercise is most often seen with the lower back arched and bent over,
weight on the floor or lower (sometimes performed on a box so that the
weight travels below the plane of the feet). However, in this variation,
keep the back straight and pivot from the hips pushing the butt out and
feeling the stretch in the back of the legs. DO NOT PUSH THE STRETCH!
Straighten by tightening the hams and the butt. There are two breathing
techniques to this exercise. One is to breathe out when bending forward
and the other is to breathe in. Due to my back problems, I breathe in when
leaning forward. Pick what is comfortable for you. CORRECT FORM IS A MUST!
DO NOT force the stretch. Pivot from the hip and not from the lower back! |
| 4 |
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