The hamstrings perform important duties during physical activities and throughout our daily lives. A lot of times, they are forced to contract eccentrically, which means that the muscle group is contracting while it lengthens. Muscles can handle much greater force during eccentric contractions, although soreness levels are typically higher after eccentric workouts. Hamstring eccentric strength is essential to preventing injuries in athletes.
Benefits of Hamstring Eccentric Exercises
Eccentric exercises are used while rehabilitating an injured hamstring, but they can be used to prevent injuries from occurring as well. Dr. Thomas Kaminski states in the 1999 "Journal of Athletic Training" that hamstring injuries typically occur because of lack of adequate eccentric strength. A 2008 study in the "Isokinetics and Exercise Science Journal" found that eccentric hamstring training significantly increases hamstring strength, which would prevent injury occurrence.
Ways to Perform Eccentric Hamstring Exercises
Any strength training exercise has an eccentric component. While performing the leg curl exercise, for example, being able to control the weight down as you extend your knees is because of an eccentric contraction of the hamstrings.
Beginners can initially develop eccentric hamstring strength by simply slowing down movement throughout the eccentric component. For example, take longer to extend your knees on the leg curl exercise than you do while flexing your knees.
For those who already have a training base, there are specific exercises that more aggressively eccentrically tax the hamstrings. These exercises are more intense and should be done at very low intensities until eccentric strength is adequately built.
Hamstring Eccentric Exercises
To perform good mornings, stand with feet shoulder width apart. Hold your hands behind your head. Keep your legs straight and bend forward at the hips, all the while keeping your back straight and your head up. Lower down as far as you comfortably can while keeping the knees and the back straight, then slowly return up. Complete two sets of 10 repetitions.
To perform the Russian hamstring curl, kneel on the floor with your feet behind you and torso up straight. Hook your feet under a bench or ask someone to hold your ankles down. Cross your arms on your chest, then bend forward and slowly lower your chest down to the floor. This is a very intense and difficult exercise, so be prepared to catch yourself if you start to fall forward. Lower yourself forward as low as possible, and then raise yourself back up. Complete two sets of five repetitions.
To perform the walking lunge, stand with your feet shoulder width apart. Take a large step forward with one foot. Lower your body down by flexing your knee and hip of your front leg. When you get to a point where your back leg is close to the floor, push off the front foot and bring the back foot up to meet the front so that they've returned to a shoulder-width position. Repeat while stepping with the opposite leg. Complete two sets of 10 repetitions with each leg.
References
- National Strength & Conditioning Association: Eccentric Training to Reduce Hamstring Injuries
- Isokinetics and Exercise Science: Effects of Eccentric Hamstring Strength Training on Lower Extremity Strength of 10-12 year old Male Basketball Players
- Journal of Athletic Training: Concentric Versus Enhanced Eccentric Hamstring Strength Training
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