In part one of our Hamstring Injury Prevention Series, we mentioned that one of the more common injuries in running sports is hamstring strains. Now that you know some basic but important ways to start strengthening and lengthening your hamstrings from part 1 and 2, time to get “functional” in Part 3 and train in standing, end-range positions with eccentric loading, where hamstring injuries typically occur. Eccentric lengthening and neuromuscular control exercises have been shown to reduce risk of injury. Gotta do these!
Start off with the Dumbbell Romanian Deadlift and master the proper posture and positioning before moving on to the series of single leg movements.
Here is the full series!
Dumbbell Romanian Deadlift
- Stand with feet hip-width apart and dumbbells in front of the legs.
- Push the hips back slightly with a slight bend in the knee and lower the dumbbells down the front of the legs while maintaining a neutral spine (flat back) until the dumbbells are just below the knee.
- Bring the hips forward as you stand and squeeze the glutes in the top position.
- Perform 3 sets of 10-12 reps
Dumbbell Single-Leg Romanian Deadlift
- Stand with feet hip-width apart and dumbbells in front of legs.
- As you lower the dumbbells down the front of one leg with a slight bend in the knee, lift the other leg behind you no higher than waist height, keeping your hips level. The rear leg can be straight, or with a slight bend in the knee, just be sure not to raise the leg higher than hip width.
- Then come back up to your starting position, by pushing the hips forward while you pull the weights up the base leg. Simultaneously let your rear leg go back down toward the floor.
- Perform 3 sets of 8-10 reps per leg
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Single-Leg Romanian Deadlift with Rotational Toe-Touch
- Stand with feet hip-width apart and dumbbells in front of legs.
- Slowly balance on one leg and lower the dumbbell from the opposite hand down to the foot or shin of the standing leg.
- Bring the hips forward while pulling the weights up the base leg, to return to the upright position, bringing the rear leg back down to the floor and the dumbbells above the shoulders
- Perform 3 sets of 8-10 reps per leg
Walking Lunge to Rotational Toe-Touch & T-Lift
- Perform a walking lunge with one leg.
- Rotate the trunk and opposite hand toward the foot of the lead leg with good control.
- From that lunge position, push into a single leg T-Lift position while maintaining balance and pausing before moving into the next lunge.
- Repeat with control with the opposite leg.
- Perform 3-4 reps of 8-10 per leg
Walking Lunge Rotational Toe-Touch to RDL
- Perform a walking lunge with one leg.
- Rotate the trunk and opposite hand toward the foot of the lead leg with good control.
- From that lunge position, push into a single leg Romanian Deadlift position while maintaining balance and pausing before moving into the upright position with weights over the shoulders.
- Repeat with control with the opposite leg.
- Perform 3-4 sets of 8-10 per leg