Read on some website, thought it was interesting, could as easily be put on the biomechanics thread as the strength thread, anyway I put it here. Just when I thought about including glute/ham raises and front squats in my program I go and read this;
Quote; "…There is plenty of research that says Glutes and hammies act very
powerfully together. The underdeveloped part is often the hamstrings.
Without solid activation of glutes and good stability the hamstrings will
have to do too much work in propulsion and in stabilization.
Glutes are clearly much more important than hamstrings in hip
extension…look at Marion Jones, Maurice Greene and Charlie Francis book
Training for Speed shows just what sort of extended glute development there
should be.
The problem is that many athletes run with excess anterior tilt (bum out)
and in this habitual position cannot activate glutes powerfully. In fact try
to do a step up and use your glutes when yopur butt is sticking out. Then
lift your hips high using lower bas and then try to do it. What you will
find is that with high hips the glutes are much more able to fore powerfully
as a hip extender. But they have to work hand in with other core muscles
like the opposite oblique to maintain ppwer in the staright direction.
Most athletes have inhibited and underdeveloped glutes. They are not in a
position when they run to use them so they overtrain and overstrress their
hamstrings.
If you want to develop chronic hamstring problems here is the recipe.
- Run up on your toes. (drop toe early before impact)
- Lean forward so you push more (this will result from being too high on
toes anyway) - Do lots of squats and strengthen your pushing muscles (they will help the
start heaps anyway) - When your hamstrings start to get sore - do lots of hamstring curls to
make them stronger and assume the problem is just from weak hamstrings. - When they start giving regular trouble - just rest and comne back again
to do the same thing when it recovers. - Also do lots of slow work for 6mths of the year and then regather speed
in the prep phase
The TRUTH
The fix for hamstrings is
- Dont overstride. Run with dorsiflexion on impact with active foot.
- Develop mid torso strength in variety of ways and develop and maintaina
good hip mobility - Develop an early recovery but stay tall.
- Do not train muscles - train movements.
- Develop glutes.
- Train on race surface.
- Never take risks when sore.
- Find a physio that thinks in terms of tuning biomechanics.
- Sprint all year at or near max speed.
…end Quote"
Thought’s, comments?
I have long levers, feel that i need to develope my thighs, but back squats don’t add much to my thighs compared to glutes and low back strength. I feel that squats get shorter peoples legs much better.