Author Topic: Hamstrings cramping during hip thrusts  (Read 6354 times)

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Raptor

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Hamstrings cramping during hip thrusts
« on: June 03, 2013, 06:35:01 pm »
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Hey guys, do you have any ideas about how to correct this issue of the hamstrings cramping, hopefully isometrically (and not doing the work the glutes should be doing) in the hip thrust?

LanceSTS

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Re: Hamstrings cramping during hip thrusts
« Reply #1 on: June 03, 2013, 08:40:18 pm »
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    Its funny you asked this now, I just had a guy this weekend whose had several ham strains due to that exact issue.  What you want to happen is the hamstrings to work as a knee flexor and not a hip extensor, while the glutes extend the hip.  If the hams are trying to pull at both ends, you get that cramping sensation youre referring to.  The easiest way to test this is with a swiss ball leg curl.  You want the glutes to extend the hips to a level plane, then the hams curl with no cramping/pain.  I would guess you will get that cramping when you try this at first. 

  Once you master the swiss ball you can progress to the glute/ham machine if you have one, or simply use weight plates under your feet for the leg curls..  Watch alex v's glute ham video, the way he is teaching it is the CORRECT way, which also makes sure the glutes fire into the pad, and the hams function from the KNEE.  It makes it into a TRUE glute ham raise, not a low back/ham raise with shitty firing patterns that most people perform.
Relax.

LanceSTS

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Re: Hamstrings cramping during hip thrusts
« Reply #2 on: June 03, 2013, 08:42:47 pm »
+1
also , watch this raptor

<a href="http://www.youtube.com/watch?v=C0j_KxV6I1k" target="_blank">http://www.youtube.com/watch?v=C0j_KxV6I1k</a>
Relax.

LBSS

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Re: Hamstrings cramping during hip thrusts
« Reply #3 on: June 03, 2013, 09:29:11 pm »
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kit laughlin is the old new kelly starrett.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Raptor

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Re: Hamstrings cramping during hip thrusts
« Reply #4 on: June 03, 2013, 09:32:50 pm »
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Thanks, but I don't plan on doing glute ham raises anytime soon, they are what destroyed my right knee. I was talking specifically about the hip thrust since that's the move I do but definitely what you're saying is what is happening.

I also have the feet very very close to me just to make sure I put the hamstrings in active insufficiency (so the glutes have to do the work). Apparently that doesn't work very well for me. Maybe they are "too much active insufficiented"?

LBSS

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Re: Hamstrings cramping during hip thrusts
« Reply #5 on: June 03, 2013, 09:42:35 pm »
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btw lance link to the alex v glute-ham vid?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LanceSTS

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Re: Hamstrings cramping during hip thrusts
« Reply #6 on: June 03, 2013, 10:25:46 pm »
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Thanks, but I don't plan on doing glute ham raises anytime soon, they are what destroyed my right knee. I was talking specifically about the hip thrust since that's the move I do but definitely what you're saying is what is happening.

I also have the feet very very close to me just to make sure I put the hamstrings in active insufficiency (so the glutes have to do the work). Apparently that doesn't work very well for me. Maybe they are "too much active insufficiented"?

I said ON A GHR MACHINE. "natural" ghr is a shitty exercise imo for a lot of people.
Relax.

LanceSTS

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Re: Hamstrings cramping during hip thrusts
« Reply #7 on: June 03, 2013, 10:30:34 pm »
+2
<a href="http://www.youtube.com/watch?v=z4o699c2Zfs" target="_blank">http://www.youtube.com/watch?v=z4o699c2Zfs</a>

pay special attention to what he says regarding starting the movement with the low abs.  a cue I have found useful to get some athletes to understand this is to do a knee raise against the pad to come up.
Relax.

Raptor

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Re: Hamstrings cramping during hip thrusts
« Reply #8 on: June 03, 2013, 11:31:53 pm »
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I have never seen a GHR machine in Romania in any gym I can think of. Neither a reverse hyperextension.

LanceSTS

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Re: Hamstrings cramping during hip thrusts
« Reply #9 on: June 04, 2013, 12:14:42 am »
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I have never seen a GHR machine in Romania in any gym I can think of. Neither a reverse hyperextension.

 I dont know if there is a company near you that sells training equipment, but a ghr bench is not a huge investment, especially if youre serious about training if there is a place you can order one from. 
Relax.

LBSS

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Re: Hamstrings cramping during hip thrusts
« Reply #10 on: June 04, 2013, 12:33:54 am »
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thanks blu
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Raptor

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Re: Hamstrings cramping during hip thrusts
« Reply #11 on: June 04, 2013, 02:29:41 pm »
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also , watch this raptor

<a href="http://www.youtube.com/watch?v=C0j_KxV6I1k" target="_blank">http://www.youtube.com/watch?v=C0j_KxV6I1k</a>

Good, I will try to mess around with that on the edge of my bed which is pretty soft... I don't have a swiss ball.

LanceSTS

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Re: Hamstrings cramping during hip thrusts
« Reply #12 on: June 04, 2013, 07:14:41 pm »
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  yea that will work fine Raptor, once you can get the hamstrings to stop extending the hip and let the glutes do the mass of the work, you can go back to regular hip thrusts and should notice a difference.
Relax.

AlexV

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Re: Hamstrings cramping during hip thrusts
« Reply #13 on: June 04, 2013, 07:35:54 pm »
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<a href="http://www.youtube.com/watch?v=z4o699c2Zfs" target="_blank">http://www.youtube.com/watch?v=z4o699c2Zfs</a>

pay special attention to what he says regarding starting the movement with the low abs.  a cue I have found useful to get some athletes to understand this is to do a knee raise against the pad to come up.

Greatest GHR vid ever.  If I may say so myself.
Check out the new look and updates

http://evolutionaryathletics.com

Raptor

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Re: Hamstrings cramping during hip thrusts
« Reply #14 on: June 04, 2013, 08:45:15 pm »
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Yeah great video... maybe I should try to do GHRs again on the lat pulldown machine and film them... I wonder where I stand right now since I was able to do natural glute ham raises pretty well.