How Do I Increase My Hamstring Strength?

I was listening to the 'KneesOverToesGuy' on Youtube about 6 months ago , it was a video about achieving world class athleticism and Ben Patrick wouldn't shut up about bloody nordic hamstrings curls. Was hamstrings this, eccentric hamstrings that, you better learn a Nordic curl blah blah blah. Now, I have followed his teaching religiously up to this point but I got the feeling like there was way too much emphasis on hamstrings. So, I got to researching and as it turns out, the most important muscle in sprinting is your hamstrings (1), the most important muscle for jumping is your hamstrings (2), and the more I looked into it your hamstrings are the biggest indicator of elite athletic performance.

The lesson from this? Never question Ben Patrick.

(But also your hamstrings are really important).

Who hamstring strength is most important for?

Now, hamstring strength is sort of important for everyone. However, it is super important if you are an athlete, especially if your sport involves jumping or sprinting fast such as:

• Basketball (any jumping sport)

• Sprinting

• Long-distance runners

• Footballers

• Rugby players

And I have probably missed a few off.

Why is hamstring strength so important?

Now, this question has different answers depending on what your sport is, but if you want to have world class athleticism then you best listen close. When you sprint you hamstrings are responsible for counteracting external hip rotation, knee extension and take 8 times your body-weight when you foot hits the ground (3). A study also showed that the sprinters who managed to sprint the fastest were the ones who could contract their hamstrings the most when the foot touched the ground. Take a look at the 100m Olympic final and have a look at their hamstrings and maybe have a google of what they do to achieve such hamstrings and you will have no doubt of their role in their performance.

Also, the hamstring acts eccentrically (meaning the muscle is under load as it relaxes) in any ballistic movements such as sprinting or jumping. The hamstring prepares the legs for the huge powerful movement to come and the stronger your hamstrings the more powerful you will be. Also, strong hamstrings can prevent injury better than almost anything, strong hamstrings in a runner, sprinter or basketballer is a key indictor of performance and injury prevention.

Why it is likely you have poor hamstrings strength

Now, in a world of sitting down for too long, running shoes that look like high heels and sedentary jobs, our hamstrings have become weak. This is an epidemic of weak hamstrings comparatively to times of the past. However, even if you have never sat down in your life, you have never worn shoes, and your job is doing 1000 squats per day- it is still not guaranteed that you could do a Nordic curl.

How to test your hamstring strength

If you would like to test out your hamstring strength then see how far down you get on a Nordic Curl. Have a friend hold your ankles down and see if you can lower your body weight all the way down. Click Here for a demonstration of what someone with an injured hamstring can do. If you are not getting down lower then maybe it is time to invest in your hamstring health.

How to increase your hamstring strength

Nordic Curls are the answer

If you want to look at a case study then look at Jonathan Edwards, the triple jump world record holder, he took his performance to new levels when he was not good enough and I will tell you how in second. He was deemed not good enough when he had jumpers far younger than himself out jumping him, he was still good, but no-one believed he would go on to achieve was he did. He set out doing Nordic Curls, these usually take 3 years or so to learn how to do a single rep, by the time he managed to nail the Nordic curls and added weight to it, he was ready. He went on to smash all of his old PBs and set a new world record. The Nordic curl is the ultimate test of hamstring strength, it tests you eccentrically and concentrically, so if you want to dunk, if you want to sprint fast, or if you want pure athleticism then get on the Nordic curls ASAP- I certainly am!

If you want to know all about Nordic curls, how to progress them, equipment needed and everything you could possibly need to know about Nordic curls then CLICK HERE.