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:
1: They are typically underdeveloped in athletes starting off in our program
2: The hamstrings play a HUGE role in both speed development and injury prevention
3: 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 dominate 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.