When looking at developing athletes one of the areas we try to zero in on is the hamstrings.
We do this for a number of reasons:
They are typically underdeveloped in athletes starting off in our program
The hamstrings play a HUGE role in both speed development and injury prevention
The Posterior Chain (backside of the body) is the engine that largely drives performance in sports.
In training the hamstrings, we look at three different methods:
Hip Dominate Pulls
Knee Dominant Movements
Isometric Holds
In the videos above, you will see three of our ‘go-to’ movements for each of the methods mentioned above.
For the Hip Dominate Pulls we are showing a Single-Leg RDL w/ Reach. The reach allows our athletes to keep their hips level and LEARN the movement before we give them an external implement (dumbbell, barbell, etc.)
The knee dominant movement is a Single Leg Slow Eccentric Leg Curl. This is a great way to start training the hamstrings and getting the athlete to understand what the movement should feel like. This, when done right, is a beast and should be fairly challenging for new athletes.
The Isometric Hold is a Feet Elevated Hip Bridge w/ Hold. We start the athletes off with 3-5 second holds for 8-10 reps and slowly increase the isometric hold times as we progress.
Give these movements a try. I guarantee that by starting with some foundational/basic movements you will set yourself up for long-term success when training your posterior chain.
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