Here’s another installment on avoiding hamstring strains as we approach mid Summer and Athlete Strength and Conditioning should be mid swing. This is another example of training protocols that help to maximize HAMSTRING ECCENTRIC AND CONCENTRIC STRENGTH.
Quick caveat: this exercise (sometimes called the Nordic Hamstring) has gotten a lot of attention again as of late on social media. The reason I bring it up is because often as “challenges” get started on the internet or social media, it leads to competitive drive preceding quality strength and conditioning protocols. As such, many of the patterns shown don’t prioritize quality stability and movement happening at the right joint and the right time!
1. Start with abs braced, glutes flexed and hip IN EXTENSION!
2. Slowly decend into full KNEE extension while maintaining Step 1. (typically spine and hip stability are lost approximately half way into the descent).
3. Once at depth, drive the heels upward into the pad while keeping toes dorsiflexed to mimic Max Velocity mechanics, and pull the body back into a vertical position without giving up any technique points from Step 1.
Sets: 2-4 Reps: 6-8 Tempo: 3121
* Disclaimer Always consult your physician before beginning this exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.