“In Hamstring strain injuries: are we heading in the right direction?, Mendiguchia et al. I forgot that you didn’t have many femur muscles. I think I'll do a better post about home hamstring training in the future. The reason why it is so popular is due to the prevalence of hamstring strain injuries in sports and the belief that the NHC can help prevent them. Seriously you’ve got a good blog, so my hat’s off to you. Sort of like doing squats and front squats in the same session. Does eccentric training of hamstring muscles reduce acute injuries in soccer? Hamstrings are made up of three different muscles that perform similar functions. A pilot randomised controlled trial of eccentric exercise to prevent hamstring injuries in community-level Australian Football. In fact, at the end of this article, you’ll see over 100 studies listed. Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. I would guess that the NHC is one of the top ten most studied and referenced exercises in the literature, probably behind squats, Olympic lifts, bench press, push ups, lunges, and deadlifts. Training Considerations after Hamstring Injury in Athletes. The eccentric nature of the NHC is believed to increase hamstrings length and shift the maximum strength of the muscle toward longer muscle lengths, which is believed to be important in sports. Clinical and morphological changes following 2 rehabilitation programs for acute hamstring strain injuries: a randomized clinical trial. ', No gliders or sliders? Here’s a video of my sister from several years ago busting out 3 reps. Will, you asked for my input so I’m going to shoot it to you straight… Prior research with leg curls showed that the hammies are weaker in plantarflexion, but EMG activity is similar since the hammies will be working as hard as they can when plantarflexed (with lighter loads) or dorsiflexed (with heavier loads). Thanks for providing such great content! The problem though, is that since most people tend to be quad-dominant (that is, the muscles at the front of their thighs take over on leg day), the hammies often don't get much of a look-in. The article was very well-written, you included scientific references, your videos included great explanations, your logic makes perfect sense, and I can tell that you’re a high quality trainer with clients who are lucky to be working with you. It’s time to start doing hamstring workouts at home. Holy Crap BatMan…I Mean ButtMan…That sure is alot of NH research! The Nordic Ham Curl, also called the Leg Curl or Russian Ham Curl is a strength exercise that primarily works the hamstring muscles. Hamstrings are one of the hardest muscle groups to hit when you’re stuck at home or prefer your home gym over a commercial gym. Keep your core tight and don’t let your hips sag. Let's take a deep-dive. I am talking purely about direct transfere to speed, not adding hamstring mass nor injury prevention ! These exercise variations typically involve kneeling on a pad and lowering under control while the ankles are held in place by a partner, a lat pulldown apparatus, a sit-up apparatus, a loaded barbell, a poor man’s glute-ham apparatus, or any other immovable object you can think of using. Core stability training for injury prevention. Performance Enhancement Effects of Fe´de´ration Internationale de Football Association’s “The 11+” Injury Prevention Training Program in Youth Futsal Players. Russian Leg Curl. Good question Steven. He doesn’t even mention Diet (stiffness/compliance related). Eccentric Hamstring Strength and Hamstring Injury Risk in Australian Footballers. Hamstring injuries: risk assessment and injury prevention. On day three, if you're not too sore, try 2-3 sets of 2-4 reps. The [Russian] hamstring curl could potentially be an effective exercise to strengthen the contractility of the hamstring both isometrically and isokinetically. Most hamstring (BF) injuries occur at the terminal swing phase (muscle length tension) at the time of initial ground contact during transition from swing to stance (neuromuscular timing between the long and short head of the BF). It’d only be a true eccentric if you made it to the bottom and then picked your body back up (or had someone help you) without using your hamstrings whatsoever. This rapid descent is accompanied by a sharp decline in muscle activity. 2. Now, there are several articles in the literature investigating hamstring EMG activity, and they show conflicting results, probably because hamstring activation is highly influenced by the precise placement of the electrodes along the length of the muscles. The Nordic Ham Curl (NHC) These exercise variations typically involve kneeling on a pad and lowering under control while the ankles are held in place by a partner, a lat pulldown apparatus, a sit-up apparatus, a loaded barbell, a poor man’s glute-ham apparatus, or any other immovable object you can think of … There is a neuromuscular component to hamstring injuries as well. Plus it requires nothing but a slick floor and a small towel. Try the below hamstring exercises at home or even at the gym if you want to have a more stable injury free lower body. I’m surprised no one has mentioned the utilization of the RDL for hamstring muscle enhancement and injury prevention. You’re a badass writer, speaker, and professional. It’s an underrated hamstring and lower posterior chain movement. A 10-week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players. The fixed back rest of the Hip Thruster could be modified to accommodate a foot restraint to do Nordic Ham exercises. Excessive fatigue of a muscle/muscle group will have a negative effect on both joint kinematics and force production during training setting the table for possible injury to occur. Yes, big compound lifts that work multiple joints and muscle groups at once (think squats or deadlifts) should be the bread and butter of any strength training programme. Your hamstrings, the muscles at the back of your thighs, are the star of the show here. Then all the user would need is a good cushion for the knees and the Hip Thruster could double as a Nordic Ham bench. For some, there’s a good chance that you can’t. Differences in activation patterns of knee flexor muscles during concentric and eccentric exercises. Kind regards, BC. Understanding The Benefits and Uses of This Multi-Functional Exercise. It’s not uncommon for exercises to go through popular phases.Right now, the nordic ham curl appears to be one of those exercises. The most injured hamstring muscle is the biceps femoris (BF) due to its greater peak muscle length under tension, as well as the “neuromuscular timing” mechanism mentioned previously, when compared to the other hamstring muscles. Maybe you do them at the gym, maybe you don’t. Risk factors, testing and preventative strategies for non-contact injuries in professional football: current perceptions and practices of 44 teams from various premier leagues. Development and validation of a questionnaire (FASH—Functional Assessment Scale for Acute Hamstring Injuries): to measure the severity and impact of symptoms on function and sports ability in patients with acute hamstring injuries. Be the key to stronger runs, more powerful deadlifts or just a bit of love,.! 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