The hamstring training is often neglected when talking about leg strength and developing size, which leaves many at risk of developing imbalance and injury. For some reason, people tend to always “think quads” when it comes to the true source of power and size.
No muscle group is more out of sight than the hamstrings on the rear of your thighs, so it’s easy to skip them or promise yourself once again that you’ll train them tomorrow.
In many sports such as soccer for example, one of the most common injuries a player can encounter is to their hamstring, which can be put them on the sidelines for months.
In this article, you’ll learn some exercises. People like to neglect them. But, hamstrings are one of your prime movers in your legs so you really shouldn’t.
The hamstrings—a group of three muscles composed of the biceps femoris, the semimembranosus, and the semitendinosus—are important for more than simply improving how you look from the back. They, for one, help to stabilize the knee joint, which is very important for any athlete
Here is a list of exercises you can do to work on your hamstring in order to avoid future injuries:
⦁ BARBELL DEAD-LIFT
The barbell dead-lift targets outer muscles that include the calves, glutes, and lower back by building them up and strengthening the core areas of the muscles.
How to Do This Exercise
1. Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
3. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
4. Lower the bar by bending at the hips and guiding it to the floor.
⦁ CLEAN DEAD-LIFT
The clean dead-lift helps to fortify the hamstring muscles and increase muscle growth. This exercise is great and a complete precursor for both dead-lifts and any variation of a clean. You should never have your feet at anything more than a 5-10 degree angle. Though wider feet help open your hips up more and get you into the bottom position easier.
How To Do This Exercise
1. Begin by standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar’s path.
3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
⦁ SNATCH DEADLIFT
The snatch dead-lift focuses on other muscles as well which includes the forearm, glutes, lower back, quadriceps, and traps. This exercise is also good for maximum testosterone release.
How To Do This Exercise
1. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.
CONCLUSION
These are exercise moves that you definitely should add to your hamstring regiment, and if you’re not doing hamstrings, you’re doing yourself a big disservice. It’s one of the really big muscles that takes a lot of pressure off of your back. So dear reader, get out there, play around with these things, and have a good time, but remember, Stay safe.
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