The need to train your hamstrings for both injury reduction and performance is near inarguable. They are one of the most common sites of injury in sport and typically one of the most the underdeveloped muscles. However, unlike the quads, which for the most part are monoarticulate (crossing one joint/expect the rectus femoris) the hamstrings are biarticulate (crossing two joins).
Because the hamstrings are biarticulate, their function is slightly different than that of their anterior counterpart, the quadriceps. In short, the hamstrings are primarily responsible for hip extension, knee flexion as well as isometric stiffness (for energy transfer). Isometric energy stiffness is obviously not a joint action, but it stems from the fact the hamstrings are not always primary movers and instead, act to transfer energy across the kinetic chain during sporting movements.
Based on the literature I have come across, hamstring injuries are best prevented by increasing their fascicle length, increasing their maximal strength, increasing their isometric strength and increasing their high velocity strength. In other words, like almost all muscles in the body, the hamstrings need to be trained in a multitude of ways.
Below are several hamstring exercises I like to use. For the sake of example, I performed all of the exercises on the same piece of equipment. This will allow me to demonstrate the different ways in which you can train the hamstrings from a conceptual aspect and not necessarily get caught up in the “type of modality” used. However, I do think the glute-ham is one of the best pieces of equipment for targeting the hamstrings. Also, for the sake of example, all were done bilaterally and can be performed unilaterally given the strength of the athlete.
Full ROM GHR
The full range of motion GHR is performed with constant tension throughout the entire movement. The hamstrings are hip extenders and knee flexors, so it is critical not to rush into knee flexion by “throwing” your thoracic spine upward.
Benefits
-Increase in fasicle length
– Increase in nueromuscualr control throughtout full rom
-Increase in slow speed strength
-increase in eccentric stength
The Razor Curl
The razor curl is slightly different than the full ROM GHR. This removes the hip extension aspect and puts your hamstrings in what some may argue as a “more sport specific” position.
Benefits
-Increase in fascicle length
-Increase in neuromuscular control
-Can be performed at higher speeds
-More isometric demands at long muscle lengths (Compared to full ROM GHR)
Glute Ham Barbell Pulls
This exercise is performed with static/isometric knee extension and active hip flexion. This is quite similar to how the same strings work in sprinting near foot strike. Unlike other previously discussed hamstring exercises, this one can be done with much higher barbell overloads. The goal is to control the movement and have an isometric pause at the top just to reinforce hamstring and glute synergistic activation. At times, you might see someone be cheating with his or her low back (the pause allows for intrinsic neuromuscular connection)
Benefits
-High demands on isometric strength
-Overloading the hamstrings during isometric knee extension
-Synergistic glute activation
-Increase in maximal strength
Iso-Dynamic GHR
The iso-dynamic training method was touted by the Russians as one of the more potent stimulators of high-speed strength development. Here, the hamstrings are developing isometric force at full knee extension and partial hip flexion. The band is then immediately released and the hamstrings actively contract in a dynamic fashion.
Benefits
-High-speed hamstring strength
-Increase in isometric strength at long muscle lengths
-Rate of force development (during initial tensioning)
Common Cons
One of the most common cons in most hamstring exercises is the lack of speed and length at which the muscle is worked. Granted, this is similar to how they get hurt in sport (high speed and long lengths), but that doesn’t mean that area shouldn’t be trained to help reduce the likelihood of such injuries. Adding speed is typically best done once the athlete has developed a strength base on a particular exercise and should be gradually introduced. Exercises such as drop catches and accelerated movements may want to be included.