2 Exercises For The Hamstring: Build SPEED & Reduce Pain
Summary
TLDRThis video provides two key exercises to strengthen hamstrings, reduce pain, and improve sprinting performance. The first exercise, stiff knee deadlifts, focuses on slow eccentric movements to lengthen the hamstrings, reducing injury risk. The second exercise, bent knee isometrics, strengthens the tendons and hamstrings, particularly helping those with pain during acceleration sprinting. The video also emphasizes the importance of addressing common hamstring pain causes, including strength imbalances and insufficient recovery. It concludes with a recommendation to strengthen calves to prevent compensatory injuries.
Takeaways
- 🏃♂️ **Hamstring Pain Check**: Before starting exercises, identify the cause of hamstring pain using a list of seven checks including strength imbalance, fatigue, tightness, inadequate warm-up, previous injury, insufficient recovery, and weak hamstrings.
- 💪 **Exercise 1 - Stiff Knee Deadlifts**: This exercise helps build strong hamstrings for speed, focusing on a slow eccentric movement to reduce the risk of hamstring strains.
- 🔢 **Rep and Set Range**: Perform stiff knee deadlifts for 6 to 12 reps, in 2 to 4 sets, adjusting based on your goals and athletic level.
- 🧍♂️ **Proper Form**: Maintain correct form by avoiding back rounding and ensuring the barbell stays on your shins throughout the full range of motion.
- 🔄 **Muscle Length Importance**: Emphasize resting muscle length in hamstrings, which is positively correlated with reduced hamstring strains.
- 🏋️♂️ **Variation - Deficit Pulls**: For intermediate to advanced athletes, consider deficit pulls to further challenge hamstring strength.
- 🚫 **Avoid Acceleration Injuries**: Understand that hamstring injuries often occur during the late swing phase of sprinting, which is high velocity and eccentric.
- 🦵 **Exercise 2 - Bent Knee Isometrics**: This exercise is aimed at isometric loading of the tendon and increasing blood flow to the back of the knee.
- ⏱️ **Hold Time**: Hold the bent knee isometric position for 30 to 45 seconds to achieve an 8 out of 10 burn in the hamstring.
- 🔼 **Progression**: Gradually increase resistance by adding weight to your lower stomach area and holding the position for two to three sets of 45 seconds.
- 👟 **Calf Strength**: Remember that strong calves are also crucial to prevent compensatory injuries to the hamstring, so don't neglect calf training.
Q & A
What are the seven checks to identify the cause of hamstring pain?
-The seven checks are: 1) Imbalance of muscular strength, 2) Muscular fatigue, 3) Hamstring tightness, 4) Insufficient warm-up, 5) Previous injury usually in the ACL, 6) Insufficient recovery period, and 7) Inadequate strength in the hamstrings.
Why are stiff knee deadlifts recommended for hamstring strength and speed?
-Stiff knee deadlifts are recommended because they emphasize the eccentric phase of the movement, which is crucial for reducing hamstring strains that often occur during the late swing phase of sprinting.
What is the proper way to perform a stiff knee deadlift?
-To perform a stiff knee deadlift, start with a hip hinge by pushing the hips back, maintain a slow eccentric count of 3 to 5 seconds while lowering the barbell, and avoid rounding the back. The barbell should remain on the shins throughout the full range of motion.
How many sets and reps are recommended for stiff knee deadlifts?
-The recommended sets and reps for stiff knee deadlifts can range from 6 to 12 reps for 2 to 4 sets, depending on the individual's goals and athletic level.
What is the purpose of the bent knee isometric exercise mentioned in the script?
-The bent knee isometric exercise aims to provide isometric loading to the tendon and increase blood flow to the back of the knee, primarily targeting the ACL, to help reduce hamstring injuries during acceleration.
How should one perform the bent knee isometric exercise correctly?
-To perform the bent knee isometric exercise, lie on your back with a slight bend in the knee, push the lower back into the ground to lift the butt slightly, then push through the heel to get more lift, exhale to create tension in the abs, and tilt the top of the foot in while holding the position.
What is the recommended duration for holding the bent knee isometric exercise?
-The bent knee isometric exercise should be held for 30 to 45 seconds, aiming for an 8 out of 10 burn in the hamstring.
Why is it important to have strong calves in addition to strong hamstrings?
-Having strong calves is important because if the calves are weak, one might compensate with the hamstring, leading to further injuries. The script suggests watching another video to learn how to build strong and athletic calves.
What is the significance of resting muscle length in hamstrings as mentioned in the script?
-Resting muscle length in hamstrings is significant because research shows a positive correlation between it and reduced hamstring strains, which is beneficial for athletes aiming to improve speed and reduce injuries.
What is the role of the hamstrings during the late swing phase of sprinting?
-During the late swing phase of sprinting, the hamstrings work eccentrically at high velocity, which is a common point of strain and injury. Exercises like the stiff knee deadlift are designed to strengthen the hamstrings in this phase.
What are some progressions for the bent knee isometric exercise to increase difficulty?
-A progression for the bent knee isometric exercise is to slowly add 5 to 10 pounds of weight to the lower stomach area and hold the position for two to three sets of 45 seconds before progressing again.
Outlines
🏋️♂️ Understanding Hamstring Pain and Its Causes
This section addresses hamstring pain during sprinting and explains that exercises alone won’t solve the issue if certain factors are overlooked. It highlights seven potential causes: muscular imbalance, fatigue, tightness, insufficient warm-up, prior injuries, inadequate recovery, and lack of hamstring strength. Recognizing these causes is essential before addressing hamstring pain with exercises.
⚡ Key Exercises to Strengthen Hamstrings and Prevent Injuries
Here, the focus shifts to exercises aimed at reducing hamstring injuries and pain during sprinting. The first exercise, the stiff knee deadlift, is introduced. Detailed instructions are given on how to perform this exercise, emphasizing a slow eccentric phase to improve hamstring strength and reduce strains. This exercise targets the eccentric muscle lengthening, which is crucial during sprinting’s late swing phase.
🦵 Step-by-Step Instructions for Stiff Knee Deadlift
This section offers a breakdown of the steps involved in performing a stiff knee deadlift. From choosing the appropriate weight to correct body positioning, the script details each movement—focusing on proper form, maintaining a flat back, slow eccentric lowering, and engaging the hamstrings and glutes. Repetitions and sets are suggested based on the athlete’s goal and experience level.
📊 Why Stiff Knee Deadlift is Effective for Hamstring Health
The script explains the rationale behind the stiff knee deadlift, citing research that links muscle lengthening with reduced hamstring strains. It underscores the importance of focusing on the eccentric phase, particularly for athletes dealing with hamstring pain during the late swing phase of sprinting. The exercise is designed to strengthen and protect the hamstring by replicating this movement.
🤕 Addressing Hamstring Pain from Acceleration Sprinting
For athletes struggling with hamstring pain during acceleration sprinting, the bent knee isometric is introduced as the second key exercise. This isometric exercise focuses on loading the tendon and improving blood flow to the back of the knee, especially the ACL. Detailed steps are provided for executing the exercise, which involves holding a static position to build strength.
💪 How to Perform Bent Knee Isometrics for Hamstring Strength
This part offers step-by-step instructions for performing bent knee isometrics. It involves lying on the back, applying pressure through the heel, and holding the position for 30 to 45 seconds to achieve a strong burn in the hamstring. The goal is to increase tendon strength and resilience, and a progression method is also suggested by gradually adding weight.
🚀 Why Bent Knee Isometrics Improve Acceleration Sprinting
The benefits of bent knee isometrics are explained, particularly for sprinters dealing with pain in their first few steps of acceleration. The exercise targets weak glute activation, poor adductor/abductor strength, and weak knee flexion. It emphasizes the importance of building strength through static holds to improve acceleration and prevent future hamstring injuries.
🦶 Don’t Forget About Calf Strength for Hamstring Injury Prevention
The final part shifts attention to the importance of calf strength in preventing hamstring injuries. Weak calves can lead to overcompensation by the hamstrings, causing further injuries. Viewers are encouraged to watch an additional video to learn how to strengthen their calves and to join the Speed Academy for personal coaching to improve speed and athletic performance.
Mindmap
Keywords
💡Hamstring Pain
💡Eccentric
💡Stiff Knee Deadlift
💡Hip Hinge
💡Acceleration Sprinting
💡Bent Knee Isometrics
💡Muscle Imbalance
💡Insufficient Recovery
💡ACL
💡Hip Activation
Highlights
Two key exercises to build strong hamstrings for speed and reduce pain
Checklist to identify the cause of hamstring pain
Seven common issues that can lead to hamstring problems
Exercise one: Stiff knee deadlifts to strengthen hamstrings
Proper form and technique for stiff knee deadlifts
Importance of a slow eccentric phase in stiff knee deadlifts
Variation: Deficit deadlifts for intermediate to advanced athletes
Research on resting muscle length in hamstrings and reduced strains
Exercise two: Bent knee isometrics for tendon loading and blood flow
Step-by-step guide for bent knee isometrics
Importance of isometric loading for tendon healing and strength
Progression tips for bent knee isometrics
Common issues leading to hamstring injuries during acceleration
The role of static starts in hamstring strength and injury prevention
The importance of strong calves to prevent further hamstring injuries
Recommendation to watch a video on building strong calves
Invitation to join the Speed Academy for personal coaching
Transcripts
I'm going to give you two exercises to
build strong hamstrings for Speed and
hopefully fix the pain you get in the
hamstring from upright and acceleration
sprinting first if you're struggling
with hamstring pain then you need to
check out this list to see what could be
the cause of the hamstring pain because
if you're checking off multiple boxes
off this list then no matter what
exercise you do you're not going to
improve these seven checks are going to
be first imbalance of muscular strength
second muscular fatigue third hamstring
tightness four an insufficient warm-up
five a previous injury usually in the
ACL six insufficient recovery period
seven inadequate strength in the
hamstrings if you're struggling with one
of these seven issues then you're
probably going to have hamstring issues
no matter what you do but now that you
found one of the main reasons that's
causing your hamstring pain let's figure
out the two key exercises you need to
reduce hamstring injuries and overall
pain when sprinting exercise one is
going to be stiff knee dead lifs step
one find a dumbbell or barbell that is
heavy enough where you'll be one to
three shy of failure in a 6 to8 rep
range step two then start your feet
around shoulder width apart and your
hands outside of shoulder width apart
step three it's a normal Deft start from
there knees over shoelace tuck the chin
flat back and then pick it up step four
while standing up you want to start the
movement with a hip hinge by sending the
butt back step five push the hips back
slowly instead of a regular Ecentric we
want a slow 3 to 5 Ecentric count
Ecentric is the lengthening phase of
this movement which means the lowering
of the the barbell should be 3 to five
slow Second Counts step six maintain the
barbell on your shins all the way down
through the full range of motion while
pushing the hips back step seven avoid
rounding your back at the lower portion
of the full range of motion and then
step eight explode up through the
hamstrings and the glutes the sets and
Reps for this can be anywhere between 6
to 12 Reps for two to four sets
depending on the goal and the athlete
another variation you can do is deficit
pulls but I would only do this if you're
intermediate to Advanced athlet the
reason these two exercises can be
helpful for your hamstring health and
power is that the research shows the
importance of resting muscle length in
hamstrings and it's positive correlation
with reduced hamstring strains we also
know that hamstring strains mainly
happen during the late swing phase of
sprinting where the hamstring is working
eccentrically at high velocity for this
exercise we want to overemphasize the
slow Ecentric of this stiff leg Deft now
if you're struggling with hamstring pain
from acceleration sprinting this might
be the key exercise you're missing for
the first exercise we're going to be
doing bent knee isometrics the goal is
to Simply get some isometric loading to
the tendon and some blood flow to the
back of the knee primarily the ACL step
one lay in your back and get a slight
Bend in your knee step two push your
lower back into the ground first this
will lift your butt slightly off the
ground step three then get more of a
lift by pushing into the ground through
the heel step four exhale just enough to
get some tension in the ABS and then
step five slightly tilt the top of your
your foot in while holding this position
by pushing down from the heel you should
feel a main burn in the hamstring after
holding it for 30 to 45 seconds this
should be an 8 out of 10 burn in the
hamstring primarily a common progression
from this is slowly add 5 to 10 pounds
every few sessions onto maybe your lower
stomach area and then holding this for
two to three sets of 45 seconds before
you progress again the main reason this
is important is because a less common
but very frustrating way to get
hamstring injuries is in your first
three steps of acceleration this can
come from issues like weak glute
activation poor adductors and abductors
and even poor knee flexion timing but
one thing we do know is that
acceleration is more muscle dominant
slower in velocity and it usually comes
from a static start so this isometric
would have some of the highest transfer
because you're exposing the tendon to a
static hold which heals the tendon and
builds strength in the range of motion
you're going to be sprinting from but
now that you have strong hamstrings if
you don't have strong calves then you
still might compensate with your
hamstring and get further injuries later
on so watch this video right here to
learn how to build the calf to be strong
and athletic and if you want to increase
your speed with the speed Academy and
get personal coaching from me join the
speed Academy top Link in the
description or you can click right here
Browse More Related Video
terapi latihan pada ektremitas bawah
5 Movements EVERYONE Should Master for Pain-Free Knees
Work SMARTER: Build Bigger Quads With Lighter Weights!
1 POWERFUL Exercise for Hip and Knee Pain (Functional Integration)
Strength Training For Tennis Players
5 Minutos de Ejercicios de Estiramiento que te salvarán del dolor de Cadera y Lumbar
5.0 / 5 (0 votes)