I finish each workout by telling everyone that if they have time to stretch only one area, make sure to stretch their hamstrings. Even if we did little to no work on the legs that day.
The hamstrings are actually three muscles that form the back of our thighs. They control knee flexion and hip extension. Given those functions you can see how they are necessary for any number of lifts and movements we perform during our workouts. Not to mention walking, running, biking, jumping, etc. Basically anything worth doing… Isn’t that important enough to make sure we keep these locomotors in smooth running order?
Flexible hamstrings won’t just allow you to touch your toes like all the cool kids, they’ll also help prevent lower back pain and get rid of back rounding during lifts (think deadlifts and squats). You’re also less likely to pull your hamstring during sudden movements (like sprints) or heavy lifts. A pulled hamstring is likely to keep you from doing anything vigorous – like say walking – for at least a good week or two. If you feel the back of your thigh tightening up during a workout you’re probably better off dialling it down a notch or stopping altogether. Don’t wait for it to seize up! I’ve seen far too many people working sprints suddenly pulling up and grabbing that special spot right under the buttock to know that it really doesn’t take much to leave a person limping for a couple days.
Stretching the hamstrings is quite easy – reach down and touch (or try to) your toes with straight legs. Do this in either a sitting or standing position. Take a few minutes before bed to stretch what needs stretching and try to make sure hamstrings are usually included. It takes very little time and flexible hamstrings can greatly improve your performance.
Please remember. Flexibility is strength.
Warmup: Red light green light
Tech: -7-7-5-5-3-3 hang clean (10 Bubkahs after each set)
-deadlifts (185/135 lbs)
-goblet squats (45/35 lbs) weight must be held at chest height!