March 6, 2022,
If you’ve ever torn one, and some of the former high school football players in our circle have, an injured hamstring is incredibly painful to perform on.
Let alone walk on.
Yet, to perform at the highest level, especially in fully competitive female grappling, you need your hamstrings to be in top form.
In our industry, a girl with some of the most beautiful, nicely developed hamstrings, is Xena of England (opening photo).
When we purchased and watched her wrestle at the great Femwrestle Events in Germany, she looked amazing. She clearly has some of the most beautiful feminine muscle thighs and hamstrings in our industry.
If you look that great, it is best to think ahead to protect those hamstrings from injury.
There are so many muscles to focus on in your training as a female wrestler. All vital and pertinent to what you are trying to accomplish.
Still, it is best to focus on one muscle group at a time.
In terms of performance, the team at madestrength.com surmise, “Strength reigns supreme in the sport of wrestling, but it is important to have strength in the right areas. Lower body strength consists of strengthening the glute muscles, hamstrings, quadriceps, hip flexors, etc. We also break the planar movements up the lower body as well for programming purposes: Lower Pull and Lower Push.”
The hamstrings are very susceptible to injury.
To help strengthen your hamstrings, we are going to look to two sources.
Lower Limb Tendinopathy: Achilles, Patellar, Hamstring & Gluteal
“A comprehensive guide for professionals involved in the management of lower limb tendon pain and dysfunction. Extensively researched and medically edited with over 300 references this book combines evidence with clinical experience to provide informed tendinopathy management strategies. Extensively illustrated with over 200 images and diagrams plus summarised clinical assessment guides and rehabilitation plans.
Divided into the following 16 chapter topics: Anatomy, Evolutionary Biology, Pathology, Achilles, Patellar, Hamstring, Gluteal, Biomechanics, Strength and Conditioning, Gait Manipulation, Massage, Taping, Shockwave, Biomedicine, Miscellaneous treatments, and Imaging Tendons. This text is an essential guide for professionals involved with the assessment, treatment and management of lower limb tendon pain.”
Appears to be a very good read.
We have more insights from a visiting female writer and body builder.
If anyone should know about strengthen the hamstrings, Karen Sessions should.
She has been in the fitness industry since 1988 and created her own fitness websites in 2002. For more than half her life Karen has been helping men and women lose fat, build muscle, and get in contest shape in real life and online.
Take it away Karen.
Hamstring Training Tips
Are your hamstrings hindering your overall leg development, strength, and leg balance? Did you know that you can increase your squat up to 25% just by developing your hamstrings with proper hamstring training?
The truth is that many people don’t have the slightest clue how to properly train their hamstrings for development, growth, or strength. It’s time to break out of the norm, push the sissy exercises aside and get to some real hamstring training.
If you are like most lifters there’s a good chance that you have been not giving your hamstrings the full attention they need. Hamstrings seem to be one of the most neglected muscle groups and this can be for many reasons:
Out of sight out of mind
Failure to train a weak muscle group
Didn’t see any progress after 2 hamstring training sessions
Well-developed hamstrings are a commodity in the gym. Sure, they are wanted by most people, but very few will put in the time and dedication it takes to build a nice set of hamstrings.
If you are planning to compete in a physique competition, then you better start working on those hamstrings. Every back and side pose involves them, and having a great set of hamstrings will give a balanced and polished physique.
Even if your goal is not to step on stage, having well-developed hamstrings can benefit you in many other ways in the gym, such as adding power to dead lifting and squatting movements.
While most people claim to train their hamstrings, they really neglect them in the form of leaving them to just a few sets of leg curls at the end of an intense quad workout. This gives the hamstrings an unfair advantage, as they don’t really get any real quality training.
The muscles of the hamstrings cross the knee and hip joint, allowing you to flex your knee and bend at the hip. Since the hamstring muscle crosses at these two locations, you must train hamstrings using both joint movements to take full advantage of hamstring development.
Let’s build some hamstrings…
The stiff-legged deadlift (SLDL) is a compound exercise and one of the best mass building exercises for the hamstrings. Form is of considerable importance. If you do not have proper form, you can be a victim of injury. Be sure to begin this exercise using light weight until you learn the form.
The SLDL is not a back exercise. Too many people put their lower back into the exercise as they lower the bar. This is wrong. The proper way to do the SLDL is to move the hips back and out of the way as you lower the bar. Lower the bar as far down as comfortable. Don’t force yourself to go lower than you naturally can.
The Romanian deadlift is another good compound ham exercise. Again, form is of essence. While this exercise is similar to the SLDL in the sense that you have to move your hips out of the way, the difference is that you bend the knees a little more so they are not “stiff” throughout the movement.
Hamstring curls put more emphasis on the lower portion of your hamstrings. You won’t build large hamstring with just curls, but they do have their place in quality hamstring training.
Curls can be done lying, standing, or the seated position. The challenge in hamstring curls is keeping the focus on the hamstrings and not using your glutes or calves to move the weight.
If your hamstrings are inferior to your quads, give them a training day of their own so you can give them 100% undivided attention.
Always start hamstring training with a compound exercise.
Put your hamstring training at the beginning of the week when you are motivated and fresh.
Conclusion to Hamstring Training Tips
Everyone has a body part that lags behind and the best thing you can do is give that body part more attention to bring it up to speed for physique and strength balance. When your hamstrings are balanced with your quads, you will have a beautiful set of legs.
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com “Use of this article is authorized provided it is reproduced in full, and all web URLS are active hyperlinks directed to the author”
Article Source: https://EzineArticles.com/expert/Karen_Sessions/10217
Article Source: http://EzineArticles.com/538638
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OPENING PHOTO fciwomenswrestling.com femcompetititor.com grapplingstars.com, Screenshot-Femwrestle-Femcom-photo-credit-Editorial-use