2 Exercises For The Hamstring: Build SPEED & Reduce Pain

Summary

This 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

00:00

🏋️‍♂️ 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.

Keywords

💡Hamstring Pain

Hamstring pain refers to discomfort or injury in the hamstring muscles, which are located in the back of the thigh. In the video, the speaker discusses various causes of hamstring pain, including muscle imbalances, fatigue, and insufficient recovery. Understanding these causes is key to preventing further injury and improving sprinting performance.

💡Eccentric

Eccentric refers to the lengthening phase of a muscle contraction, where the muscle is stretched under tension. In the video, eccentric movements are emphasized as critical for building hamstring strength, especially during sprinting. The speaker highlights slow eccentric deadlifts as a key exercise for reducing hamstring strain by mimicking the muscle action during the late swing phase of sprinting.

💡Stiff Knee Deadlift

The stiff knee deadlift is a weightlifting exercise designed to strengthen the hamstrings and glutes. It involves hinging at the hips while keeping the knees slightly bent and lowering a barbell or dumbbell in a controlled motion. The video recommends this exercise as a key way to prevent hamstring injuries during sprinting by focusing on slow eccentric movements.

💡Hip Hinge

The hip hinge is a fundamental movement pattern where the hips are pushed back while maintaining a neutral spine, commonly used in exercises like deadlifts. In the video, the hip hinge is critical to performing the stiff knee deadlift correctly, as it engages the hamstrings without overloading the lower back.

💡Acceleration Sprinting

Acceleration sprinting refers to the initial phase of a sprint where the runner is rapidly increasing speed. In the video, it is identified as a time when hamstring injuries are more likely to occur due to the muscle's role in propelling the body forward. The speaker emphasizes strengthening the hamstrings through isometric exercises to prevent injuries during this phase.

💡Bent Knee Isometrics

Bent knee isometrics are static exercises where the hamstring muscles are engaged without changing length, typically to build strength in tendons and joints. In the video, these exercises are suggested to improve hamstring health, especially for athletes dealing with pain during the acceleration phase of sprinting, as they help to strengthen the muscle in a specific range of motion.

💡Muscle Imbalance

Muscle imbalance occurs when opposing muscles or muscle groups are not equally strong or flexible, leading to a higher risk of injury. In the video, muscle imbalances in the hamstrings are discussed as a common cause of hamstring pain during sprinting. Addressing these imbalances through targeted exercises can help prevent injuries.

💡Insufficient Recovery

Insufficient recovery refers to inadequate rest between workouts or after an injury, which can lead to overuse injuries such as hamstring strains. The video highlights the importance of proper recovery periods to avoid hamstring pain, suggesting that no matter how effective the exercise is, without proper recovery, the athlete is likely to experience recurring issues.

💡ACL

The ACL (anterior cruciate ligament) is a key ligament in the knee that stabilizes the joint. A previous ACL injury can lead to hamstring pain or weakness, as mentioned in the video. The speaker stresses that athletes who have suffered ACL injuries should be especially cautious, as this can affect their ability to sprint without pain or further injury.

💡Hip Activation

Hip activation refers to the process of engaging and strengthening the muscles around the hips to improve movement efficiency. The video points out that weak hip activation, especially in the glutes, can lead to compensatory hamstring overuse, resulting in pain and injury. Strengthening the hips is critical for reducing the strain on hamstrings during acceleration sprinting.

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