The HEALTHY HAMSTRINGS Workout | Prevent Hamstring Injuries!

[Music] h [Music] H hey everybody Jeff Cavalier from mlx. com going to bring to you now we had talked about the quads before and what are some dangerous exercises straight out dangerous exercises for your knees and one of the other things that sort of gets my uh my um uh sort of blood boiling a little bit is people that are telling you hamstring workouts to lay on some kind of a hamstring curl machine um terrible stuff especially if you’re an athlete and you’re trying trying to keep healthy hamstring so we have this week the healthy hamstring workout I’m going to show you how to do a hamstring workout without ever doing uh a lying hamstring curl on any kind of machine uh the deceleration leg swings three times 10 each leg a three-way hamstring RDL I’ll show you four rounds of three on that physio ball Circle curls and then my assisted glute ham raise is really cool we’re going to use that that band again to do what we have to do so let me start right here with these um deceleration uh you know leg swings basically you’re going to take one of these assisted bands again put your foot in let it come out here now stabilization you got to stabilize through this down glute so got to keep yourself uh stable here leg goes down slip bring it down right at the ankle bring it straight down to here decelerate on the way up straight down decelerate so you’re just coming down to about a 45° angle through here here because you still want to make sure that your uh your hips are active in stabilization then it comes up nice and slow and slow on the way down if I came here I just let it pop up that’s where I’m going to actually not be working my deceleration so you want to be controlling it on the way up and you’ll see you’ll start to get higher and higher and higher and you actually get a little bit of the hamstring stretch at the same time so 10 on each side then we come on over here to the three-way hamstring RDL now you can either grab two low pulley or one I’ll just grab one for now load it up and get on the whatever hand I have it in going to get on the opposite side so I’m going to Stand Here let it bring me down and now I’m going to accelerate out of that using my glute pushing through all right I’m not pulling here at all so we’re going to go straight on and drive out of it we’re going to come across our body to the outside of the foot and drive out of it then I come to the inside of the body and you’ll see that this has to counter me and then drive out of it so that’s my throughway and we go here around four rounds of three here in and then drive out so you got four rounds of that straight ahead in and out next thing we do right here physic ball circles get down on the ground you’ve seen these before I’m sure we’re going to activate again if you want to AC if you want to protect your hamstrings you have to get the glutes to contribute because what’s going on here is that most hamstring strains come from the hamstrings working when the glutes quit if your glutes were involved in doing the job that they’re supposed to do your hamstrings would only be doing the job that they’re supposed to do instead of trying to do the job of both muscles so we want to be able to fire the glutes at all times when we’re working the hamstring so here we’ve seen these curls before but what I want you to do is is really make sure that your glutes are active getting yourself elevated and from here you’re going to do curls with a circle in and out reason being here want to work all different sides of the hamstrings inner hamstring outer hamstring you’ll see the feet and the toes actually turning and rotating as we go little turn to the left pull in turn out to the right each one activating different areas of the hamstring again keeping that glute you know firing to keep you in that bridge the whole time so we go about six clockwise six counterclockwise and bring ourselves through one set you know three total sets you can do it in a circuit or you can do it at straight sets last one back to the band again one of the greatest exercises you could possibly do a glute ham raise you could do it on your own just like this so you got your band up up on top anchor your your feet under something okay now you’re going to hold on to the band come here and you’re letting your body fall and then when you come up you’re pulling and squeezing through the hamstring so this is what’s doing all the work I’m actually pulling from here to come back up and firing from the from the glutes down resist pull back up by squeezing the hamstrings come down get to the bottom pull back up hard on the hamstrings deceleration exceleration deceleration and then up acceleration so we take that through about you know 12 reps or so but you’re working on that slowly controlling that hamstrings now real quick too just to kind of finally uh drill this point home think about it if you’re doing a hamstring curl you’re bending your knee you’re using the hamstrings to bend your knee let me show you something real quick if you’re running if you’re you know playing sports what bends my knee it’s not the hamstrings you’re not flexing you to get down here from your hamstrings gravity is just kind of bending you if you just let let gravity take you down it’s going to bend your knees so if you’re just relying on hamstring curls to do all your hamstring training you’re actually setting yourself up for an injury because that is not the way the hamstrings work when we’re actually on our feet it looks nice in the gym it feels like that’s what they’re doing that is how you’re you’re actually making them contract that way but it’s not how they work when you are playing a game or playing a sport if you want to do it the way that they’re doing it when you’re playing a sport you got to work on its ability to control deceleration this is the exact way you want to do it so guys you know athl X right now you know by now um as a physical therapist you want to make I want to make a program that that is not only going to give you the results you want to build muscle to make the muscles fire the way they’re supposed to work but now to keep you healthy because if if it wasn’t you know keeping you healthy you wouldn’t be able to continue to go back in the gym and get results anyway it would knock you out You’ get hurt you wouldn’t be able to stay in shape so very important to find a program that keeps you healthy gives you results helps you build muscle and at the same time because of the meal plan helps you lose weight you know that’s kind of the perfect combination right there so if you haven’t already uh join the uh the SWAT team that now just started using athl X these guys uh entrust their lives and the lives of others to athl X I couldn’t say any more about it you know joining those guys head over to aex. com right now get the system put it to use for you stay healthy stay in the gym and we’ll be back here again with some more workouts [Music] thanks [Music] h 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