Many hamstring injuries can be prevented with proper conditioning and recovery. The primary cause is weak hips, which cause the hamstrings and adjacent muscles to compensate and fatigue quickly. Dumbbell strength training will help strengthen and increase balance on both sides of the hips and legs, reducing the risk of injury in the lower extremities and spine.
Anatomy
The hamstrings are made up of four muscles that are in the posterior part of the thigh: semimembranosus, semitendinosus, and the long and short heads of the biceps femoris. Because all the muscles (except for the short head of the biceps femoris) attach to the ischial tuberosity (origin) and to the tibia and fibula (insertion), they affect all muscles and joints above and below their attachments.
The hamstrings are also part of the posterior myofascial line, which consists of connective tissues starting from the plantar fascia of the feet to the brow line at the back of the head.
Function
The hamstrings actively flex the knee joint (concentric contraction) and assist in extending the knee (eccentric contraction). They also help in deceleration of hip flexion and knee extension. An example is lunging, where your body decelerates as you go toward the ground. Also, the hamstring assists in hip extension, commonly used during running, walking, and stair climbing and descending. Therefore, you cannot train your hamstrings in isolation to become stronger, more flexible and more functional. You must use your entire lower extremities together as a team.
Benefits
Dumbbell training can be done in almost any gym, since dumbbells are commonly used to build strength, power and balance. They do not take up much space and are extremely durable, lasting more than a century if they are given proper care. You can also train with one dumbbell to improve balance and strength on one leg or one side of the hip, giving you more variety in your training.
Sample Exercises
Two primary exercises that train deceleration and eccentric loading on the hamstrings are the squat and the lunge.
To properly execute dumbbell squats, hold the weights over your shoulders with your elbows tucked close to your center. Stand with your feet shoulder-width apart and point them forward. Lower your hips down while maintaining a tall, neutral spine. When you reach your lowest point, brace your abdominals, exhale and stand back up. Do not hunch or lean forward throughout the exercise. Do 10 to 12 reps for two to three sets .
For lunging, stand with your feet together while holding two dumbbells (10 to 20 lb. in each hand.). Step forward with your right leg and lunge down while extending your left hip. Keep your spine tall and tighten your left buttock. Push yourself back to the start position, but do not hunch or shrug your shoulders as you return to the start position. Perform 10 to 12 reps for two to three sets per side.
Expert Insight
No single method trains every aspect of movement and conditioning. Dumbbell training should be combined with other tools and exercises like yoga, tai chi, stability balls , kettlebells, medicine balls and dance.
References
- "National Academy of Sports Medicine, Integrated Flexibility Specialist"; Michael Clark; 2003
- "Athletic Body in Balance"; Gray Cook; 2003
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