- Are your hamstrings in need of some serious activation?
- Do you feel your hamstrings are a weak link?
- Are you interested in attempting something out of the box to build your hamstring strength?
With today’s post I’m going to make it short and sweet, but I will introduce you to a very hard hitting and impactful move to help you activate your weak hamstrings in a completely different way. Read, apply, and get back to me with your progress after incorporating this movement into your strength and conditioning program.
Blast Your Weak Hamstrings
One simple and effective move for you to activate your hamstrings is to include the stability ball hamstring curl into your program. I don’t care how much weight you can do on the standard hamstring curl machine this move is going to challenge your body in a completely different way.
To perform this movement make sure to get the back of your heels lined up at the center of the top of the ball. Execute the movement by keeping your hips elevated off of the ground the entire time.
In addition to this you also want to try and focus on maintaining a solid posterior pelvic tilt by driving your belly button up at an angle as if you’re trying to point it towards your chin as you pull the ball towards your hips with the movement.
Secondary movement protocol for stability ball hamstring curls:
For a secondary, or stand alone strength drill perform the movement by executing three sets of as many reps as possible.
Perform the movement with a slow steady pace both when extending your legs and when you’re flexing your knees to roll the ball towards you.
I recommend a two count when extending and pulling the ball towards your hips.
For a bigger challenge perform the movement one leg at a time maintaining the same hip position.
Glute/hamstring warm up protocol for stability ball hamstring curls:
Perform the movement exactly as previously stated, but execute 3 sets of 15 reps prior to more intense lifting movements such as squats, deadlifts, and kettlebell swings.
Blast Your Weak Hamstrings: The Takeaway
If your hamstrings function like a couple of noodles then your posterior chain lifts and movements (deadlifts, kettlbell swings, sprints etc.) are going to suffer…period.
What lifts and movements do you prefer to activate your hamstrings?
Have you attempted the stability ball hamstring curls before?
Post up and share your feedback in the comments here below.
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