| The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise.
Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on basketball courts, skating rinks and other fields of play. The source of these debilitating injuries has been traced to one overriding culprit, the hamstring—women in particular are at risk for anterior cruciate ligament tear, the much-feared ACL injury that typically requires reconstructive surgery and a prolonged period of rehabilitation. “What we’ve found from our studies is that men have more hamstring activation relative to the quadriceps than women,” reports Dr. William Ebben, a faculty member and researcher in exercise science at Marquette University in Milwaukee, Wisconsin. “The women were quadriceps-dominant and their hamstrings-to-quadriceps ratio was lower. We know women are not activating their hamstrings well. They’re falling short in terms of maximizing their ability to activate their hamstrings during exercises.” The hamstring is the large muscle in the back of the upper leg; its opposite is the quadriceps in the front. A male’s hamstrings are usually 70 per cent as strong as his quadriceps; the relative strength of a woman’s hamstrings is less than 50 per cent of her quadriceps. Since the hamstrings and quadriceps help stabilize the knee, any muscle weakness or imbalance between the two places additional stress on the anterior cruciate ligament, which limits rotational motion of the knees. Researchers at the Cincinnati Sports Medicine and Orthopedic Center have determined that hamstrings need to be 60 to 70 per cent as strong as the quadriceps to lessen the probability of anterior cruciate ligament damage. Dr. Ebben attests to the significance of the hamstrings-to-quadriceps ratio: “If you have really active quadriceps, which is often the case when planting, jumping and running, and your hamstrings are less than two-thirds the strength of the quadriceps, then the quadriceps cause anterior shear and pull the ACL taut. It appears women may not be able to activate the hamstrings well in the face of active quadriceps. And if they’re not able to fully activate the hamstrings in the performance of their exercises, they’re not going to get as good a training effect.” The goal then is to somehow find a way for women to narrow the gap between their hamstrings and quadriceps, a tricky proposition since the deficiency is borne from specific anatomical and neuromuscular realities. Hormonal and biomechanical factors are widely acknowledged as part of the problem. Resistance is Never FutileA number of resistance training exercises have proven to be helpful, and should be performed by every woman athlete. These are the Russian leg curl, the stiff leg dead lift, and good morning exercise, all of which target the hamstrings. Russian Leg Curl: With the help of a partner whose job is to hold your heels in place, rise up and down from a floor mat using your knees like a hinge. You lie face down to begin this dynamic exercise, with heels up and toes curled and flexed inward. It’s your partner’s job to prevent the heels from rising off the floor as you lift your torso. Knees and heels maintain contact with the mat throughout. The upward movement begins with a pushup that propels you onto your knees. It’s important to use the hamstrings to complete the rise and control the return back to the mat. Stiff Leg Dead Lift: Stand with feet shoulder-width apart, barbell resting on the floor. With knees slightly bent and buttocks out, gently bend forward at the waist, back straight and head up. Lift the bar, raising it slowly until you’re in an upright position again. Arms throughout are fully extended, never flexed. Do not round the back or lower the head. A light to moderate weight load is advisable to guard against back injury. This exercise is frequently performed while standing on a shallow platform. Good Morning Exercise: Lift a barbell from a squat rack, and then step back, positioning your feet shoulder-width apart. Thrust your buttocks out and slowly bend forward until your torso is parallel to the floor. Knees will be slightly bent. As with the stiff leg dead lift, do not lower your head or round the back. The quadriceps is least active when performing the Russian leg curl, an open-chain exercise that engages the hamstring in a very comprehensive fashion. Closed-chain exercises activate both the quadriceps and hamstrings, so the stiff leg dead lift and good morning exercise duplicate real-life muscle patterns. “Maintaining antagonism between the muscle groups is always preferable,” says Dr. Ebben. “The closed-chain exercises activate the hamstrings less but do so in a more sports-specific way. In the case of the Russian curl, you’re activating the hamstring in the face of a silent quad, and the hamstring is learning to fire and function with a silent quad.” Dr. Ebben recommends women follow a training regime that begins with the Russian leg curl to maximize strength gains in the hamstrings, and then progress to the closed-chain exercises : “Build a nice foundation by comprehensively activating the hamstrings and then follow-up by doing it in the presence of an active quad. These are all predominately hamstrings exercises so you’re still going to get the advantage of narrowing the ratio between the hamstrings and quadriceps.” About the Author: Lynn VanDyke is a master personal trainer and fitness nutritionist. She has authored the wildly popular ebook, Melt the Fat and offers personalized online personal training ! |
A Fine Balance- Women and Their Hamstrings
February 19th, 2007 • Related • Filed Under
| Print this Post
| 1,980 views | If you like this post check out these related topics......
- No Time To Get In Shape- Part II - By:Hugo Rivera - Posted on: May 9, 2007
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- Developed Shoulders for a Polished Physique - By:Karen Sessions - Posted on: December 17, 2008
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- What Is The Best Type Cardiovascular Exercise Machine For Losing Fat Weight? - By:Hugo Rivera - Posted on: November 14, 2007
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- 2 Safe (Yet ADVANCED) Deadlift Options For Building Mass - By:Jeff Anderson - Posted on: April 3, 2008
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- Weight Training Exercises to Avoid if You Want to Build Muscle Fast - By:Jason Ferruggia - Posted on: March 7, 2008
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- 7 Minutes To Better Arms - By:Jon Benson - Posted on: September 5, 2009
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- The Top 10 Exercises For Massive Arms - By:Jason Ferruggia - Posted on: May 17, 2008
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- How To Build Bigger Biceps In 3 Easy Steps ANYONE Can Follow! - By:Jeff Anderson - Posted on: June 5, 2006
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- Women Who Lift Weights Turn Into Men? - By:Marc David - Posted on: December 20, 2006
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- The Quick and Easy Way to Tone Up Your Abs -Part 1 - By:Marc David - Posted on: May 20, 2006
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- The CURE For Stubborn Shoulders…The Two-Phase Barbell Shoulder Press - By:Nick Nilsson - Posted on: July 16, 2007
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- The Fire Workout - By:Dr. Kareem Samhouri - Posted on: April 15, 2009
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- Is “Failure” Necessary ? Do you need to “go to failure” on every set? - By:Tom Venuto - Posted on: May 18, 2006
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- 1RM Made Easy - By:Lynn VanDyke - Posted on: August 13, 2007
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- How to lose more fat by slowing down? Free e-book download. - By:Rob Poulos - Posted on: June 23, 2008
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- Nick Nilsson’s Powerful Training Information 4 E-book Sampler – F.ree E-book - By:Nick Nilsson - Posted on: March 14, 2008
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- The Skinny Guy’s/Gal’s Guide To Getting A Six-Pack - By:Vince DelMonte - Posted on: July 11, 2007
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- To Get Rid Of Flabby Arms And A Belly At Home - By:Ray Burton - Posted on: December 8, 2007
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- The two keys of muscle building - By:The Musclehead - Posted on: June 28, 2009
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
- 10 Things You Can Do RIGHT NOW To Increase Your Bench Press FAST - By:Nick Nilsson - Posted on: July 21, 2007
The back of the upper leg is problematic for just about everyone—but the latest research suggests women are plagued with especially tight and resistant hamstrings. How you can help close the gender gap through exercise. Women athletes are felled by knee injuries at a rate four to eight times greater than men, dropping like ten-pins on ...
