STOP Strengthening Hamstrings. Do This Instead.
STOP Strengthening Hamstrings. Do This Instead.
Bob and Brad discuss the importance of strengthening all of your leg muscles and how to become less hamstring dominant.
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☆ Hip flexor Stretch ☆ Face down Leg lift ☆ All 4s leg lift ☆ Bridge ☆ Clam shell ☆ External rotator face down stretch
how many reps would you recommend? Or how long to hold if the exercise is isometric? Thank you!
@tabea... basically till it burns In summary don’t dead lift... suits me
Don't forget face pull. Always do a couple of sets of face pulls. Every day.
@@matthewstewart2228 where do they say that?
Jonatan Röllin )
You're my go to guys for back and hip exercises. Had hip replacement a few weeks back and I've been having pain in my back, SI joint, and hips. Thanks for sharing your knowledge!
71 y.o and really needing these exercises. Thank you.
Hi Nancy, good for you.
I am a 16 year old athlete and have wondered why I get usual hip pain and cant seem to perform to the best of my ability. Thanks to you guys I found out my glutes need serious strengthening. Hopefully next season I can surprise my coach, Thank you so much!! 👍
You learned that your glutes were weak from this video? How?
Really, “how?” By listening to what they are saying, trying the exercises and looking into the glute firing sequence. Strange… seemed obvious to me.
You guys are great! Seriously, thank you for all your advice and excercises and showing us how to do them properly.
That series will really help me. Thanks. Can you do video about proper breathing please. I'm awful to find myself holding my breath often. Thanks again for all your helpful information. 💖
You guys are so thorough. So much conflicting info out there but I do get the hamstring cramping so will definitely give these exercises a go above what else I have been hearing about.
This is my issue. Thank you Bob and Brad!
I used to do hamstring exercises on the machines at the gym and it created my current lumbar/hip issue. Ten years later, I'm still trying to get it right again.
Thanks fellas, you guys are the best.
I suggest that all the viewers who suffer from some knee-related problems should do the hip flexor exercise while standing on the stairs, with the front leg put a few steps higher and bent; there will be no unnecessary pressure on the knee joint of the leg whose hip is being stretched (the leg on which Bob is kneeling on the floor in the video).
So fun to watch and very enlightening. Subscribed! :)
Man the bending leg back and hamstrings firing first is a big eye opener.....thank you
Does it hurt.
You guys are too funny. Great info and recommendations but the intro, outro and banter is gold.
I have seen quite a few of Bob and Brad videos, this is legitimately good information, and probably one of the best. Goofy guys though!
Oh....the old quarter game...haha! I need this for sure..had a hip flexor injury years ago and really have to be cautious with it! We do bridges in yoga!
Thank you for clearing this up for me💖🤗
Thanks, guys! More things to try to stop the pain. I saw your picture of you up on the bluffs and realized we are neighbors.
Great video! Very helpful.
so much in short time, appreciated !
Fantastic! Thank you both so so much.
you are truly the best on the internet
I do the bridges and "advanced glute squeeze" 3-4 times a week. Essential if you have back issues.
Nah. What you wanna do for back issues is fix your back issues
Brad in the ending 😂 Another helpful and fun video 👍
glutes, mid back (especially lower traps) and core muscles are the most important muscles to be strong
And rear dealts
This video is so useful.!!! After a long run, to cool down, I stretched my hamstrings while lying down and felt a pain up pulled my lower back and butt. I overstretched, and I have made another mistake : been doing only stretches to cure sciatica and piriformis made it worse. I changed to focusing on strengthening my butt and hips, and back , I am so happy , I have been doing only these strengthen exercises especially the clams and I cured my sore piriformis and sciatica pain....now am back running and am very careful in stretching my hamstrings. Bob, what exercises do you do after you run ?? And what is the book ? Thanks again!!!
Just remember to control those movements. Low load stabilizers need to be trained at low speed initially and in the range where they remain activated ☺
Just following along with you (LITERALLY) has fired up my hamstrings and glutes! And mind you, my thighs are still sore from training them yesterday!😁
I love you guys! Stay awesome!
I really like the visuals sorry guys but it does make a different because it enhances your delivery. dark cloths pull it together it makes it neat and serious you have some vital knowledge you want us to learn. Mock or turtle neck helps to prevent any sloppy tails ends. It is a delight to watch you two work.
Brad missed his calling as a ballet dancer with all that natural hip turn out!
Very good reminder. Every runner should be doing this often.
Oooff dah!!! I believe you just nailed a lot of my hip problems. I, too, have hammies that cramp immediately if I do bridges. It’s all starting to make sense now. That figure 4 on the stomach looks painful. Thanks guys for the video.
Sue P yeah it does. I may try it tomorrow lol
Any ideas for stretches and workouts for over the road truckers. Somthing we can do in a sleeper cab
Brad is like a teacher with his pointer! 😆 😆
Thanks so much!
Track season is about to start and this was perfect. Thanks!
Great Video, Bob & Brad!! Can you make a video clip on Pigeon Pose? I have knee injuries (patellofemoral pain syndrome) and my recent several attempts on Pigeon Pose have worsened my knee condition. Thank you.
Min C I tore my meniscus doing that, I wouldn’t even do that pose with a normal knee!
This was AWESOME 👏👌👌💪👌👏
High five whoever wrote that intro jingle 🤚 Happy New Years 🥳
Tldr for returning to the video. Glutes are needed; Hammies when overactive can cause hip pain, otherwise. Gluteal amnesia can occur- harder to get glutes firing as hammies and lower back adapt to taking load. While they may be stronger, it's in a position thag puts more stress on the joints, so no bueno. Need to stretch hip flexors; can inhibit glute activation when too tight. Glute squeezes (prone on stomach) flex like you've got a quarter between the cheeks and are trying to hold it there. Bent knee raises for glute. Glute bridge; squeeze butt before lifting. If hams cramp on you, it means they're overactive. Can switch to single-leg bridges once advanced enough. Clamshells, work gluteus medius. 10-15 reps. Lay on stomach, bend one heel over the other knee, and raise the bent knee. Small movement but works well for external rotators.
I love y'all and wish you were in WV. I have been to pt 3 times and ended up worse every time. I watch your videos and see what they were doing wrong. I am slowly working on your exercises. Thanks so much
Thank you 🙏 it helps when I lift babies all day and climb the stairs with them🙏
1. What sort of warm up is necessary before doing the entire set of exercises? 2. Should these be done daily or alternate days or less? 3. Should all exercises be done once or one should go through the entire set a few times?
I actually did crab walks with a band. And banded glute bridges. It improved my squat heaps and helped my back massively
When I read I thought high school band, lol. Then I realized you meant the other kind of band. I was picturing a bunch of band students crab walking for their fitness before it hit me that was not what you meant.
Diane Thoroughman Lol. .me too. ..crab dance in a rock and roll band 😂
@@soak785 🤣🤣
You have never heard of banded crab walks? Google them you will see why there called that.
Thank You
I can feel my hamstrings cramping up just watching those first couple exercises. This video helps make sense of so much I've been wondering about. Gentlemen, I thank you. 👍
yeah? so tell us which exercises you do which involve the hamstrings. Squats?? NO.
@@tbillyjoeroth I do stand up versions of the exercises in question, and every time my right hamstring cramps up before I can complete a set.
Could you please show us how to get strong upper extremity ✌️☮️
Thanks 🙌
I was told my ham strings were too tight and to put my foot on a step and stretch it out =dont know if your way would be good for a new hip ???????? thanks
Could you think about a "printable" instructions/diagrams so I can keep track of progress.Happy New Year
What book are you reading that has this info? Just curious. Thanks!! Great video.
Please respond lol
I’ve been doing a couple of these but (butt lol) I’m glad to have more. The clamshells feel really promising, definitely firing up a new area with those!
Gluteus medius/minimus
Do these help when you bend over in the morning to put your pants on, and the lower back/hip area is too tight to bend fully and easily?
I'm 5'1" and get sciatica pain sitting on any dining rm chair. Will these help? please Bob and Brad.
Hip thrusts and deadlifts
Hey guys. I got weak glutes and a super weak hamstring. Should I be doing this every day or every other day?
Do these help with the piriformis muscle?
I have tight glutes, are these stretches suitable ?
One of these days I'm going to edit some of these into a half hour stretch/workout video routine for myself.
that's probably a violation of copyright laws
@@tbillyjoeroth Editing something for myself is not a violation of copyright laws. If I edited their content and distributed it, then it might be.
You all are really busy tonight. Never saw a video premiering this late.
Great info. Thank you!
I can barely do the last exercise and feel only my abs and a little my back. How can correct this...? It's kind of frustrating not feeling my lazy butt
My butt won't work because of my broken heart.
😔
Ironically, from 5:54 to 7:06 I added these routines to my work out after a serious hamstring injury. It has been over 3 months of careful monitoring. Today, after my workout, I realized, I had forgotten about my hamstring pain. It is finally gone. ( for today so far.. ), Thanks Bob and Brad.
How is the hamstring now?
How can get rid of sciatic nerve pain? Or at least ease the pain. 😣 Please help.
bob and brad, thanks for all the videos. they r very helpful. BTW, do not wear black on black clothes while filming so we can view your demonstrations better.
Wow!!! it's magic my butt feels soo good after exercise
I'm 63 and over stretched my hammys.and hurt my sitbone muscle.but Chiro says my lower back is no good.too tight.snd no muscle my hips hurt.and lower right ribs hurt
how many sets?
You guys need your own TV show.
sweet lord! was that his hip cracking at 4:05? :o
Holy shit I heard it 😂
🤣🤣🤣
My phsical therapist said clam shells reinforce bad movement patterns
ok, will do.
Awesome Arizona ok, thanks
" You want your butt to fire..." Got it!
My butt hurts.sitbone and a small impression from sitting on a bike.
English captions?
Atg squats?
Clench the glute with those hip flexor stretches.
Anything to help back? 29 year old here had a stroke. Can barely walk
You need more care than KZhead comments section can get you maybe? A a stroke and back issues can be a real bad combo. Maybe you should go to dr or something?
@@mr.monitor. 1 month inpatient rehab therapy and 6 months outpatient therapy. Just wondering if they have anything EXTRA that might help. I have seen many Pt and Ot. Many have different beliefs and strategies about what works and what doesn't.
In case you are not doing your homework, please do and you will get over your situation. My friend kept procrastinating his and now he is in a really bad condition 😔
@@TheAdrian1190 that's great to hear. A friend of mine who is in your situation has become sedentary and housebound. It's been hard on his mental state and is super unpredictable. I think it's the painkillers really causing more harm than good.
What you guys think about deadlift?
@@ajasen exactly.. now I'm scared what do I do? 😂😂😭😭
These guys are as good as Ben and Jerry 😁
My biceps are stronger than my hamstrings, I should probably work on strengthening them lol
7:10 Chiropractors: well let me tell you something
My hams cramp literally instantly as soon as I start doing any type of ham curls or hip thrust ...i know it’s because my glutes are weak ...but I can’t really work on strengthening my glutes if as soon as I do any type of glute ham exercises I cramp
Stretch stretch and stretch more
Try butt squeezes. I do them throughout the day - in bed, sitting at work, at a stop light while driving... Squats helped me too, just make sure to prevent your knees from going over your feet but pushing your butt out.
Ok, glute lab by Bret Contreras is THE book on building glutes
I just did hamstring exercises the other day, almost put my back out again!! No more!😬
OVERCOME72 lolol, I say that because of pain issues but I end up (massaging , stretching and hot baths) back at it again. I know better than to really give up. You are totally right and I have had my weak muscles send me to the ground but now it’s just pain here and there because of stronger muscles in my opinion. Thanks for your comment and you are totally right👍🏻😉
Another good video. I swear by these guys. Trust, but verify.. Go slow at first.
Don’t mess with Brad and his big red broomstick
😄that’s funny!
So a bodybuilder shouldn't train hamstrings?
motorized lifting They should train glutes just as much is the point. To avoid imbalances and the back pain that comes with it
Im in CA, drive to work 1/2 hr each way then I sit for a few hours at work. My gym teacher never touches butt exercises and I hate it and she rarely stretches hip flexors. She has no butt. Angers me to ignore the biggest muscle of the body. p.s. I'm not sure who is cuter Bob or Brad!;)
Try a different teacher.
that intro is very Bill Wurtz
Strong enough? Gluteal amensia? Hamstrings and adductors are bigger muscle. Sequencing? Your butt and hamstring fire because they do the same thing. The hamstrings job are to flex the knee. Strengthening everything.
One thingI learned, anytime you lift something, squeeze the crap out of your glutes before lifting...moving a dresser, reaching over and pulling a car part from engine bay, lifting a baby from baby seat..squeeze those glutes first!
This descurages me so much from working out lmaooo
Strength is always good tightness is bad
Haha the intro
In short, work out the glutes more?
here to get the butt muscle firing first.
Follow your gluteus ❤️ 🤣😂
Most leg exercises strengthen the quads, so I see nothing wrong with keeping the leg muscles balanced and doing the hamstrings as well. No reason not to do the glutes, but failure to include the glutes is no reason to stop doing the hamstrings. Your logic isn't logical. Maybe explain why there are so many hamstring injuries.
Perfectly agree. And if you actually train well, you'll have trouble finding an exercise that works the hamstrings and doesn't work the glutes at the same time. Except very specific exercises.
Dead on. Thank you. This guys have so many followers and no idea…