Hamstring Training

Hey, what’s going on guys, Coach Little is here with Coach AB, just wants to talk a little bit about hamstring training. So when we’re thinking about the hamstrings, it means that they attach up with our hips, and then they attach again, down at the knee. So when we’re looking at training our hamstrings, we are going to either hinge at the hips, you want to just show us a nice hip hinge. We’ve either hinge at our hips to train our hamstrings from that hip angle, or we could bend at the knee and let curl our leg. Just kind of pull your heel up over to your butt. 

We often see in functional fitness settings, a lot of hips hinging. A barbell RDL, dumbbell RDL, deadlifts, hip extensions, but we don’t see a lot of ways to train from the knee and that’s just because we don’t have access to hamstring curl machines, or like a seated leg curl or anything like that. However, we can make something work. So here’s what we’re gonna do is we’re gonna start with a light dumbbell, we’re gonna bounce that dumbbell up. So it’s kind of free-standing there, Coach AB has already laid down and put that dumbbell in between her feet, now don’t have to do is simply pulls her heels up towards her butt thinking about using those hamstrings to pull them there, and then back down. Then we want to make sure that we’re keeping tension on those hamstrings the entire time. 

We often see is people will pull their heels up to their butt and then they’ll go past their knees. Okay, so now we’re losing tension in the hamstring and the dumbbell is in a little bit of a risky position if you were to let it go. So what I want to have her do is just stop right when she’s about to pass her knees; and sometimes I’ll put my hand there and say, stop here, keep that tension in the hamstrings, nice and controlled on the way down. We want to tap that dumbbell on the ground, but we never want to rest the dumbbell on the ground. So if we rest that dumbbell on the ground, one, we could lose the dumbbell, and then the exercise would be ruined, or we just lose that tension in the hamstrings. We just keep the tension the whole time and it’s not going to be a super long range of motion, but we want to make sure that we’re feeling it in those hamstrings the entire time. With this exercise, we’re going to see a lot of lightweight and a ton of reps just because of the way it’s set up. So, next time you’re training to hamstrings, let us know how it goes.

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