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2. Hamstrings: Hyperextensions Same hamstring and glute chain as a deadlift. Without loading your spine under fatigue. → Slight round at the top, hinge from the hips → Slow eccentric → Squeeze hard at the top Seated hamstring curl as your backup.

Karl Matt Button │ Apex Fitness Adv.

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81,369 просмотров • 6 дней назад •via X (Twitter)

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Nordic hamstring curl progression: Nordic hinge Razor curl Slow & controlled Nordic curl eccentric Full Nordic hamstring curls

Nordic hamstring curl progression: Nordic hinge Razor curl Slow & controlled Nordic curl eccentric Full Nordic hamstring curls

Will Ratelle

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Romanian Deadlift, used straps because I was having pain inmy right hand. Straps also let you focus on the main lift and not hand fatigue. To perform a Romanian Deadlift (RDL) correctly, start standing with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips by pushing your glutes backward while keeping a flat back, slight knee bend, and the weight sliding down your legs. Lower until you feel a deep hamstring stretch. Stay Stronk!! #strengthtraining #gaybear

Romanian Deadlift, used straps because I was having pain inmy right hand. Straps also let you focus on the main lift and not hand fatigue. To perform a Romanian Deadlift (RDL) correctly, start standing with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips by pushing your glutes backward while keeping a flat back, slight knee bend, and the weight sliding down your legs. Lower until you feel a deep hamstring stretch. Stay Stronk!! #strengthtraining #gaybear

Dad Stronk

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form tips👇🏻 •have a slight bend in your knees & hinge at your hips •as you do, engage your lats & core •control the negative & work the range of motion your body allows •focus on sitting back in your heels and feeling your hamstrings pull the weight up

form tips👇🏻 •have a slight bend in your knees & hinge at your hips •as you do, engage your lats & core •control the negative & work the range of motion your body allows •focus on sitting back in your heels and feeling your hamstrings pull the weight up

Miranda Cohen

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How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over for this specific reason. Try this 3 step progression that should get you feeling great moving through a hinge by the end of it 💪🏼

How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over for this specific reason. Try this 3 step progression that should get you feeling great moving through a hinge by the end of it 💪🏼

Conor Harris

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This the best hamstring machine ever… BUT I see so many people using it incorrectly!!! 🤦‍♂️ This glorious piece of equipment is called an ‘inverse curl’ and was designed by the late great Louis Simmonds from the notorious Westside Barbell The key to this machine is to set the support bar just at the point of where you feel you are going to fall forward and let it assist your decent and help your return Do not set the support bar to touch your chest when your upright at the start as this reduces the eccentric work on your hamstrings and completely defeats the whole point of the exercise!

This the best hamstring machine ever… BUT I see so many people using it incorrectly!!! 🤦‍♂️ This glorious piece of equipment is called an ‘inverse curl’ and was designed by the late great Louis Simmonds from the notorious Westside Barbell The key to this machine is to set the support bar just at the point of where you feel you are going to fall forward and let it assist your decent and help your return Do not set the support bar to touch your chest when your upright at the start as this reduces the eccentric work on your hamstrings and completely defeats the whole point of the exercise!

The Sp⚽️rts Physio

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Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,066,989 просмотров • 2 лет назад

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

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The couch stretch is one of the simplest tests of hip extension, and most desk workers fail it Kneel facing away from a wall with one shin running straight up behind you, bring the other leg forward into a tall lunge, then try to stand your torso upright and squeeze the back-leg glute (demo video in the reply) Most people can't even get into this position If that's you, a lifetime of sitting has likely shortened your quads and hip flexors so much that your brain can't fire the glute (so the hamstring picks up the slack, which is why it's always tight) If you want looser hips and hamstrings, spend a couple of minutes per leg in this position daily (especially if you work seated)

The couch stretch is one of the simplest tests of hip extension, and most desk workers fail it Kneel facing away from a wall with one shin running straight up behind you, bring the other leg forward into a tall lunge, then try to stand your torso upright and squeeze the back-leg glute (demo video in the reply) Most people can't even get into this position If that's you, a lifetime of sitting has likely shortened your quads and hip flexors so much that your brain can't fire the glute (so the hamstring picks up the slack, which is why it's always tight) If you want looser hips and hamstrings, spend a couple of minutes per leg in this position daily (especially if you work seated)

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The best hamstring exercise you’re not doing - Gliders. I wish I started using these years ago. My athletes hamstrings have never been healthier. Gliders provide what’s missing in most hamstring programs: biceps femoris length and a touch of pelvic stability They don’t beat sprints, RDLs, or seated hamstring curls. But fit perfectly on low days And can be the missing piece for athletes with a history of hamstring issues Thanks to @justintmayo for the clip.

The best hamstring exercise you’re not doing - Gliders. I wish I started using these years ago. My athletes hamstrings have never been healthier. Gliders provide what’s missing in most hamstring programs: biceps femoris length and a touch of pelvic stability They don’t beat sprints, RDLs, or seated hamstring curls. But fit perfectly on low days And can be the missing piece for athletes with a history of hamstring issues Thanks to @justintmayo for the clip.

JT Performance

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Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

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Tight hamstrings that don't respond to stretching are almost always a pelvic tilt problem. Your pelvis tilts forward, the hamstring attachment gets lengthened, and they contract to keep you upright. That's why the tightness never leaves. Fix the pelvis and the hamstrings finally relax

Tight hamstrings that don't respond to stretching are almost always a pelvic tilt problem. Your pelvis tilts forward, the hamstring attachment gets lengthened, and they contract to keep you upright. That's why the tightness never leaves. Fix the pelvis and the hamstrings finally relax

Zac Cupples

69,084 просмотров • 24 дней назад

5. How to fix APT naturally 1) Strengthen your posterior chain • Glute bridges • Romanian deadlifts • Hamstring curls • Hip thrusts 2) Stretch and release hip flexors • Couch stretch • Lunge stretch • Deep breathing into the hips 3) Strengthen your core (properly) • Dead bugs • Plank variations • Ab rollouts (slow and controlled) 4) Improve daily posture • Stand tall, ribs down, glutes engaged • Limit sitting, or use standing breaks • Train awareness. Not just muscles

5. How to fix APT naturally 1) Strengthen your posterior chain • Glute bridges • Romanian deadlifts • Hamstring curls • Hip thrusts 2) Stretch and release hip flexors • Couch stretch • Lunge stretch • Deep breathing into the hips 3) Strengthen your core (properly) • Dead bugs • Plank variations • Ab rollouts (slow and controlled) 4) Improve daily posture • Stand tall, ribs down, glutes engaged • Limit sitting, or use standing breaks • Train awareness. Not just muscles

Gabe Pluguez

40,022 просмотров • 1 год назад

Are your hips TIGHT? Or WEAK? If it’s a STRENGTH ISSUE here are THREE movements loading the hips at length, isolating hip flexion and loading the hips involving the hip and posterior line.

Are your hips TIGHT? Or WEAK? If it’s a STRENGTH ISSUE here are THREE movements loading the hips at length, isolating hip flexion and loading the hips involving the hip and posterior line.

Vernon Griffith, CSCS*D

83,754 просмотров • 10 месяцев назад