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Ladies, Work Your Hamstrings!
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 2009-06-11 2:54 PM |
Elite 2608    Denver, Colorado |  Subject: Ladies, Work Your Hamstrings!Women are six times more likely than men to have an ACL injury, which represent 69% of all knee injuries suffered by female athletes. The most often-mentioned culprit is the quad dominance of female athletes. Their quadriceps tend to be much stronger than their glutes and hamstrings, and that imbalance puts their knees at risk. This study evaluated the effects of a six-week lower-body training program that prioritized hamstring training. The goal was to enhance hamstring versus quad activation and timing in "ACL-risky" movements. The result? Compared to controls, subjects who resistance trained had higher ham:quad activation ratios during drop jumps and sprint-and-cut tests. No differences in timing of muscle activation were noted. The researchers from Marquette University concluded that hamstring-prioritized training may promote knee stability and reduce injury rates for women. |
| 2009-06-11 3:35 PM in reply to: #2211358 |
Master 1993  Riverside, IL | Subject: RE: Ladies, Work Your Hamstrings! What are some good hamstring-focused exercises? My leg routine is getting kind of stagnant lately. For my hams, I generally do lying leg curls, seated leg curls, deadlifts with either a barbell or dumbells, and the butt blaster machine. Are lunges and/or squats more of a quad or hamstring exercise? Same question for Bulgarian split squats...hams or quads? |
| 2009-06-11 3:43 PM in reply to: #2211507 |
| Subject: RE: Ladies, Work Your Hamstrings! nscrbug - 2009-06-11 4:35 PM What are some good hamstring-focused exercises? My leg routine is getting kind of stagnant lately. For my hams, I generally do lying leg curls, seated leg curls, deadlifts with either a barbell or dumbells, and the butt blaster machine. Are lunges and/or squats more of a quad or hamstring exercise? Same question for Bulgarian split squats...hams or quads? I was told that squats in a sort of lunge position are good for your hams and glutes, since that's what you should use to get yourself back up. They work mine, anyway |
I have weak hammies, so my PT told me to do those instead of regular squats (which I can't do properly, actually). MikeTheBear, what say you? It;s the kind where you stand with one leg forward, one leg back kind of a widish stance, and then you squat, dropping your back knee down (not all the way), then standing back up. It's not the kind where you step forward and bend down at the same time.| 2009-06-11 4:35 PM in reply to: #2211507 |
| Elite 2608 Denver, Colorado | Subject: RE: Ladies, Work Your Hamstrings! nscrbug - 2009-06-11 3:35 PM What are some good hamstring-focused exercises? My leg routine is getting kind of stagnant lately. For my hams, I generally do lying leg curls, seated leg curls, deadlifts with either a barbell or dumbells, and the butt blaster machine. Are lunges and/or squats more of a quad or hamstring exercise? Same question for Bulgarian split squats...hams or quads? Although squatting and lunging movements are considered a quad exercise, they are really whole leg exercises because the hamstrings are involved in these movements. But the emphasis is placed somewhat more on the quads. In order to get a bit more hamstring recruitment, do lunges and Bulgarian split squats with a "long step." Basically, step forward as far as you can so that your leg makes a 90 degree angle. The Romanian deadlift is a good hamstring builder: http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.h... The good morning is also a good one: http://www.5min.com/Video/How-to-Do-the-Good-Morning-Exercise-23492... Dumbbell swing. Lots of fun, and really a total body exercise but great for hamstrings, glutes, low back, and even core. http://johnsifferman.com/blog/dumbbell-swing-tutorial-video-one-sup... |
| 2009-06-11 4:37 PM in reply to: #2211542 |
| Elite 2608 Denver, Colorado | Subject: RE: Ladies, Work Your Hamstrings! wurkit_gurl - 2009-06-11 3:43 PM nscrbug - 2009-06-11 4:35 PM What are some good hamstring-focused exercises? My leg routine is getting kind of stagnant lately. For my hams, I generally do lying leg curls, seated leg curls, deadlifts with either a barbell or dumbells, and the butt blaster machine. Are lunges and/or squats more of a quad or hamstring exercise? Same question for Bulgarian split squats...hams or quads? I was told that squats in a sort of lunge position are good for your hams and glutes, since that's what you should use to get yourself back up. They work mine, anyway I really like Bulgarian squats and they are a good choice if you cannot squat safely. |
| 2009-06-15 10:23 PM in reply to: #2211358 |
New user 13 | Subject: RE: Ladies, Work Your Hamstrings! I like to do hanstring work on the stationary bike. If you crank up the resistance and focus your effort on the upward stroke (rather than the typical press down which works the quads) you can do some great strengthining of the hamstrings with little risk to the knees. If you give it enough resistance you can work the glutes too. |
| 2009-06-16 7:06 AM in reply to: #2211691 |
Expert 1123 Falls Church, VA | Subject: RE: Ladies, Work Your Hamstrings! MikeTheBear - 2009-06-11 5:35 PM nscrbug - 2009-06-11 3:35 PM What are some good hamstring-focused exercises? My leg routine is getting kind of stagnant lately. For my hams, I generally do lying leg curls, seated leg curls, deadlifts with either a barbell or dumbells, and the butt blaster machine. Are lunges and/or squats more of a quad or hamstring exercise? Same question for Bulgarian split squats...hams or quads? Although squatting and lunging movements are considered a quad exercise, they are really whole leg exercises because the hamstrings are involved in these movements. But the emphasis is placed somewhat more on the quads. In order to get a bit more hamstring recruitment, do lunges and Bulgarian split squats with a "long step." Basically, step forward as far as you can so that your leg makes a 90 degree angle. The Romanian deadlift is a good hamstring builder: http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.h... The good morning is also a good one: http://www.5min.com/Video/How-to-Do-the-Good-Morning-Exercise-23492... Dumbbell swing. Lots of fun, and really a total body exercise but great for hamstrings, glutes, low back, and even core. http://johnsifferman.com/blog/dumbbell-swing-tutorial-video-one-sup... />yeah, I think lunges get called a quad exercise just by simplicity, deep lunge walks will really work the glutes/hams, the further out from under your body you step, (deeper lunge), the more it'll work the posterior chain. Edited by Bioteknik 2009-06-16 7:08 AM |
| 2009-06-16 2:17 PM in reply to: #2211358 |
Elite 3223 Hendersonville | Subject: RE: Ladies, Work Your Hamstrings! Kettlebell swings!! Works your whole posterior chain, ladies! You can do hamstring curls with a stability ball, too, but the KB swing is pretty darn perfect for us triathletes and runners trying to minimize injuries that result form working the quads too much and become unbalanced. Here is a link with a video for how to do a kb swing. If you don't have access to a kb, use a dumbell. A few notes on the video: I don't bend my arms like she tends to do at the top of the swing Make sure you are not squatting and using your quads-think about sitting in a chair rather than squatting so you load those hamstrings |
| 2009-06-19 9:02 AM in reply to: #2221988 |
| Austin, Texas or Jupiter, Florida | Subject: RE: Ladies, Work Your Hamstrings! http://thefitshow.tv/remastered/season3/episode33.html "Laying Leg Curl is de major Hamstring Exercise..." http://www.bodybuilding.com/fun/glasscut6.htm I don't know how well it converts to Endurance Sports, but BB.com knows how to strengthen muscles... I forgot because it's been a while since I saw this, but JJ Walker makes an appearance at the end of the 2nd one..."DYNOMITE!!!" Edited by GomesBolt 2009-06-19 9:10 AM |
| 2009-06-19 5:33 PM in reply to: #2221988 |
| Elite 2608 Denver, Colorado | Subject: RE: Ladies, Work Your Hamstrings! Tri Take Me Away - 2009-06-16 2:17 PM Kettlebell swings!! Works your whole posterior chain, ladies! You can do hamstring curls with a stability ball, too, but the KB swing is pretty darn perfect for us triathletes and runners trying to minimize injuries that result form working the quads too much and become unbalanced. Here is a link with a video for how to do a kb swing. If you don't have access to a kb, use a dumbell. A few notes on the video: I don't bend my arms like she tends to do at the top of the swing Make sure you are not squatting and using your quads-think about sitting in a chair rather than squatting so you load those hamstrings That's a good video, although my opinion may be biased because Lauren is pretty hot. She has the right amount of knee bend for a good swing. As for the arm bend thing, you are correct that you don't want to do that. But sometimes it's unaviodable. In my case, I have a big chest (more from fat than big pecs) and I have trouble grabbing the KB with a narrow, two-hand grip. This is why I do mostly one-arm swings and switch hands frequently so my grip doesn't tire. |
| 2009-06-28 10:07 PM in reply to: #2211358 |
Veteran 262 Sarasota, Florida | Subject: RE: Ladies, Work Your Hamstrings! Tim Hewett has done tons of research on this....with pretty good results in terms of decreasing ACL injury. I read a lot of his stuff for a thesis I never got around to finishing. anyhoo, my only question is why would female triathletes need to work on their Quad/Hamstring ratio? It's pretty difficult to tear your ACL doing any of the 3 sports involved - people tend to blow their knees out doing things like jumping or cutting in sports like basketball, soccer, volleyball, etc. Running in a straight line...not so much. I just figure with as much variety and volume in training as people do anyway, should you add something else, especially if the benefits aren't that obvious? |
| 2009-06-29 5:17 PM in reply to: #2211507 |
Extreme Veteran 371 Jakarta Selatan, Unknown | Subject: RE: Ladies, Work Your Hamstrings! nscrbug - 2009-06-11 10:35 PM What are some good hamstring-focused exercises? My leg routine is getting kind of stagnant lately. For my hams, I generally do lying leg curls, seated leg curls, deadlifts with either a barbell or dumbells, and the butt blaster machine. Are lunges and/or squats more of a quad or hamstring exercise? Same question for Bulgarian split squats...hams or quads? You could try stiff legged deadlifts (http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html) which targetting your hamstrings muscles and also glutes. Try to keep your feet together to train your stability as well. Make sure you don't round your back when you lower the weight to avoid injury. |
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