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3 DRILLS TO LENGTHEN AND STRENGTHEN YOUR HAMSTRINGS

& it doesn't involve you holding a boring stretch for minutes on end ๐Ÿ˜๐Ÿ‘‡๐Ÿผ




LET'S START WITH HAMSTRING ANATOMY

Your Hamstrings are a group of three muscles including the semitendinosus, semimemberanosus, and bicep femoris. These muscles originate on the ischial tuberosity of the pelvis (your sit bones), run down the posterior femur (back of thigh bone), and insert on various parts of your proximal tibia (below the knee). The sciatic nerve supplies the hamstring muscles. The primary joint action of this muscle is knee flexion (to bend the knee.) Dysfunction with your hamstrings can lead to a variety of issues including back pain, scitaic pain and knee pain.





THE DRILLS๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ




THE ROMANIAN DEADLIFT

POINTS OF PERFORMANCE WITH ROMANIAN DEADLIFT (RDL)

  • Begin in a standing position with weight (dumbbells, kettlebell, barbell)

  • Initiate the movement by sending the hips back

  • Keep pushing hips back (hinging) until the weight is @ about mid shin

  • Slight bend at the knee is maintained

  • Spine remains neutral (no arching)

  • Feel those hammys lengthen!

  • Stand to complete

  • Add an eccentric tempo (slow down the descent by 3-5 seconds) to maximize lengthening the muscles under tension


THE GOBLET GOOD MORNING

POINTS OF PERFORMANCE WITH GOBLET GOOD MORNING

  • Begin in a standing position with dumbbell or kettlebell held against chest

  • Initiate the movement by sending the hips back

  • Keep pushing hips back (hinging) until chest is parallel with ground

  • Slight bend at the knee is maintained

  • Spine remains neutral (no arching)

  • Gaze is towards ground so the neck stays in line with the spine

  • Stand to complete

  • Add an eccentric tempo (slow down the descent by 3-5 seconds) to maximize lengthening the muscles under tension



SINGLE-LEG ROMANIAN DEADLIFTS

POINTS OF PERFORMANCE WITH SINGLE LEG RDL

  • Begin in a standing position with weight (dumbbell, kettlebell, barbell)

  • Plant and shift weight to working leg

  • Non-working leg descends back as you begin to hinge forward

  • As chest descends downward back leg ascends upwards

  • Slight bend at the knee is maintained

  • Spine remains neutral (no arching)

  • Only go as far as good mechanics are maintained (mid shin may be just fine for you)

  • Stand to complete

  • Add an eccentric tempo (slow down the descent by 3-5 seconds) to maximize lengthening the muscles under tension



END STORY- ADD THESE DRILLS INTO YOUR TRAINING

2-3 times per week is ideal. These are great to add into your warm-ups for deadlift days and for post deadlift accessory work. I highly recommend on adding that eccentric tempo in at least 1 x per week!


All the health and fitness vibes to you,

Chelsea Lowenstein

B.S Kinesiology




MORE GOODS ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ๐Ÿ‘‡๐Ÿผ


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