WHO WANTS AWESOME HAMSTRINGS?? by Ben Pakulski

First and foremost, I try to educate you so that you not only know how to perform exercises properly, but so that you also know WHY it is the proper way.
Here goes.....

The Hamstring is a group of 3 muscles. As most of you know, these muscles act to flex the knee joint. Semimembranosus, Semitendonosus, and Biceps femoris. The one HUGE factor that many of you do not know is that two of these muscles also act to extend the hip joint (therefore they effect TWO joints!).

Why do you care or why does this matter?
Well, as with any exercise you do, your goal should be to get a muscle as short as possible(atleast at some point during the workout) -ex/full squeeze on a leg extension is a greater contraction(shortening) than you can get on a leg press or squat.

Ever notice when you start going heavy on leg curl that your ass starts kicking up in the air? Well this is because the body has a natural defense mechanism that tries to keep a muscle from getting too short(so it kicks your ass up which actually LENGTHENS the hamstring from the opposite end.) Muscles are weakest at their extremes of the range, so your body tries to avoid these positions. Doing the exercise this way, shortens the muscle from both ends!!

Whats my point?
In order for you to get a maximal contraction of the hamstring, the HIP JOINT must be extended!
For you non-fitness geeks out there, this means essentially what you might look like if you were standing perfectly tall and just slowly extended one leg straight behind you without bending over at all(keep chest up). This movement may only be 3 or 4 inches behind you until you feel it start to stretch in the front of your hip, or feel your glute contract.
While maintaining this position of Hip Extension, now try to curl your leg. Even with no weight, you will feel a crazy contraction. Right?

Transferring this to the weight room.....
The easiest way to know you're in the proper position to execute this movement, is to ensure that your chest is up and your hips are thrust forward(until your glutes contract).
Keep the glutes contracted thru the entire movement, letting your butt kick up in the air takes stress and tension off the hamstrings.

You will need to use SIGNIFICANTLY LESS weight as first. This is a new movement and it is getting the muscle much shorter than you ever have before. (muscles are weakest at their extremes of the range remember!) The cool part is, if you get your hamstrings strong in this REALLY short position, it will be exponentially stronger in the midpoint of the range.... what does all this mean???
GROWTIIIIME!!!!

Take 6 weeks(42 days) to learn this before trying to go heavy. One key point to remember, (THIS IS HUGE....) "when trying to learn a movement(or motor pattern-as your body/brain know it), forced reps will actually slow down progress because it will teach improper movement patterns" The goal of learning any new movement is to do it perfectly with no flaws until you can do it without thinking about it. Assume it will take about 6 weeks minimum.

Now GET TO WORK! And don't be afraid to send me pics of your badass new hammers in 6 weeks! #EducateAndDominate