Questions about Hamstrings

C

cherbst

0
My workout consists mostly of bodyweight exercises and cardio. I think over the course of three days, I cover pretty much all of the major muscle groups (just got some good input on core rotation on another thread). The only muscle group I'm not sure about at this point is the hamstrings.

First of all, I know that the hamstrings are used in knee flexion. Are they also used to straighten the hip? If so, are these two separate muscles, or one big weird one? I know that I can flex my knee independently of any hip movement by using my hamstrings, so I thought that was the primary purpose of hamstrings. I also thought that most of hip straightening was done with glutes. However, I see some websites (e.g., bodybuilding.com) listing lunges as primarily a hamstring exercise. So far, that doesn't make much sense to me, since your quads keep you suspended in a lunge.

Second, does it make sense to work on specifically strengthening the hamstrings? I do a lot of squats (quad/glute push), so it makes sense to me to strengthen the pull side as well, but if it's something I don't need to worry about (for some unknown reason), so much the better.

Third, does anyone know of effective bodyweight exercises for strengthening the hamstrings? I've got dumbbells and therabands to work with, in addition to (plenty of) bodyweight. I've tried "hamstring lifts" where you hook your foot over a sofa and lift, but they're really awkward and don't seem to be very effective. It looks like you might be able to get a decent hamstring workout by attaching a wheel gizmo to your feet (Power wheel or Ab grinder), lying on your back, and flexing your knees to lift your body, but I haven't tried that option yet -- getting equipment is something of a problem. I could hang from a chinning bar and lift a dumbbell, but I don't think my grip would hold well enough to get a good leg workout (I'm currently 250 lbs). Running might be good, too, but the extra weight is an issue there, too.

Any suggestions are greatly appreciated...

Thanks!
 
Firstly you are right about their function, knee flexors, and a weak hip extensor. Only one head of one of the hamstrings (Bicep femoris) attach on the lower pelvis.

Secondly, squats and lunges do work your hamstrings. They just work them during the eccentric or "lowering" phase of the exercise.

Finally, if I'm trying to isolate the hamstrings a bit more I am a fan of swiss ball work. Lying on your back heels on the ball, lift you body weight up onto your shoulders and try to pull the ball towards your butt. I know you don't have one but I think they are a pretty good investment for a home gymer like youself. You can get a good one for $40 or so and I think they are pretty useful.
 
yes, the heamstrings are a knee flexor and a hip extensor; not because they are "weird", but because the muscles that make up the hamstring cross both the knee and hip joint.

It is important to train the h/s separately to avoid imbalances. For bodyweight exercises, I too, like the bridging stability ball curl.

I think that the most important action of the hamstrings, however, is deceleration of knee flexion (eccentrically). In most athletic, or ANY movements, we are usually standing. The hamstrings do not flex the knee joint in this position, gravity does. If your quads and hamstrings were not contracting to support you, your knees would bend due to gravity pulling you down.

In my opinion, therefore, machines such as prone hamstring curls or seated h/s curls are a waste of time, because it is rare that you are going to need to flex your knee against some kind of resistance. Spend the time training the h/s with a squat, lunge, step-up, or plyometrically to facilitate deceleration of the h/s.

Hope this helps.

Wes
 
Hey Cherbst,

First I would like to acknowldge the other "posters"... your answers are rigth on point!

I would like to add an often overlooked element when considering hamsting exercises. First, "do you really need to train them independantly?" depends on weather or not you are presenting a "posterior or anterior pelvic tilt"?

"What the f*ck are you talking about Primal Guy?"

Well, if you look at your profile in the mirror does your "butt stick out like donald duck or does it tuck under like the pink panther" (Paul Chek). If you've got one of those asses that "go on for days" and is presenting with overdeveloped quads, psoas and lumbar erectors. The chances are you have a "anterior pelvic tilt".

In this type of a situation it would be wise to do some hamstring iso execises like the swiss ball (supine hip extension with knee flexion) mentioned above.

What you would be attempting is correction of a "lower cross symdrome" that is consistant with tight quads, psoas and low back (all of which must be stretched) and weak abs (TVA in particular), and long, weak hams (both which need then, to be strengthened).

If your butt tucks under (pink panther)... well, then stay as far from ham strengthening as possible!

In my opinion, before you do ham iso exercises (or any iso exercises) you should be assessed by a highly qualified NMT or CHEK Practicioner. This will be "setting yourself up to win"!

Best,

Elliott "The Primal Guy"
 
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