Fixing Tight Hamstrings & Weak Quads скачать в хорошем качестве

Fixing Tight Hamstrings & Weak Quads

Tight hamstrings are something that not only most gym goers battle with, but the general population. Because of this you see people routinely stretching them, which has merit, but is only one piece to the puzzle and usually doesn’t fix the problem. Often times the hamstring itself being tight isn’t the problem, but a symptom of something deeper. The deeper rooted problem can often be tied to weak quads, hip flexors and /or hamstrings, which creates a lack of “trust” that our body has with this particular region. Strength builds trust, trust builds range. This is why when people have low back pain, particularly disk bulges or herniations, their hamstrings auto-tighten to “guard” against further injury, basically making it harder for you to lean over/flex your hip and spine. With that said, it’s case dependent and this video is simply addressing the quad/hamstring weakness side of the equation. We started with hip flexion knee extensions with the intention being to attempt to fully shorten the quad, to promote a release of the hamstring. Most people would likely feel more hamstring (as range limiting tissue) rather than quad. Your objective here is to tip the scale and intentionally recruit as much quad as you can. We followed up the knee extension work with hip flexion eccentrics with a slider to focus on lengthening the back/posterior side of the hip. It’s important here to be deliberately resisting the slider, creating tension in the glute/hamstring and not simply sliding outwards with no real intention. The objective here is to build strength and control in our hamstring to-length. We finished with straight hip flexion lift-offs/passive range holds. We did this by leaning over into a passive hamstring stretch, attempted to lift our leg off the ground by fully shortening our quad. You shouldn’t be able to because it’s passive range, not active. As we feel our hip flexor contracting, we want to start leaning back out of such deep hip flexion, while simultaneously lifting our leg up with ourselves. A partner assisted, as demonstrated at the end, passive range hold could be used as well. These are just three out of zones of potential drills that can be done to improve hamstring flexibility. We have an exercise library and courses on the BodyBUILDING, not BodyBreaking Skool Community.