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Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: Raptor on June 03, 2013, 06:35:01 pm

Title: Hamstrings cramping during hip thrusts
Post by: Raptor on June 03, 2013, 06:35:01 pm
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?
Title: Re: Hamstrings cramping during hip thrusts
Post by: LanceSTS on June 03, 2013, 08:40:18 pm



    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.
Title: Re: Hamstrings cramping during hip thrusts
Post by: LanceSTS on June 03, 2013, 08:42:47 pm
also , watch this raptor

http://www.youtube.com/watch?v=C0j_KxV6I1k
Title: Re: Hamstrings cramping during hip thrusts
Post by: LBSS on June 03, 2013, 09:29:11 pm
kit laughlin is the old new kelly starrett.
Title: Re: Hamstrings cramping during hip thrusts
Post by: Raptor on June 03, 2013, 09:32:50 pm
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"?
Title: Re: Hamstrings cramping during hip thrusts
Post by: LBSS on June 03, 2013, 09:42:35 pm
btw lance link to the alex v glute-ham vid?
Title: Re: Hamstrings cramping during hip thrusts
Post by: LanceSTS on June 03, 2013, 10:25:46 pm
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.
Title: Re: Hamstrings cramping during hip thrusts
Post by: LanceSTS on June 03, 2013, 10:30:34 pm
http://www.youtube.com/watch?v=z4o699c2Zfs

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.
Title: Re: Hamstrings cramping during hip thrusts
Post by: Raptor on June 03, 2013, 11:31:53 pm
I have never seen a GHR machine in Romania in any gym I can think of. Neither a reverse hyperextension.
Title: Re: Hamstrings cramping during hip thrusts
Post by: LanceSTS on June 04, 2013, 12:14:42 am
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. 
Title: Re: Hamstrings cramping during hip thrusts
Post by: LBSS on June 04, 2013, 12:33:54 am
thanks blu
Title: Re: Hamstrings cramping during hip thrusts
Post by: Raptor on June 04, 2013, 02:29:41 pm
also , watch this raptor

http://www.youtube.com/watch?v=C0j_KxV6I1k

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.
Title: Re: Hamstrings cramping during hip thrusts
Post by: LanceSTS on June 04, 2013, 07:14:41 pm

  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.
Title: Re: Hamstrings cramping during hip thrusts
Post by: AlexV on June 04, 2013, 07:35:54 pm
http://www.youtube.com/watch?v=z4o699c2Zfs

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.
Title: Re: Hamstrings cramping during hip thrusts
Post by: Raptor on June 04, 2013, 08:45:15 pm
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.
Title: Re: Hamstrings cramping during hip thrusts
Post by: LanceSTS on June 04, 2013, 11:58:44 pm

  Raptor, its going to be very hard to do them with correct firing patterns on the lat pull machine, you need a pad to drive your hips into.  It can be done but its going to take elite level glute/ham strength, there was an athlete on a schroeder video doing one off a natural ghr platform somewhere on youtube.   Think of doing a glute bridge upside down against the pad, then a leg curl, thats what youre after.


 Alex V Id agree, I think a lot of athletes miss out on possibly the best glute/ham support exercise there is simply by not knowing how to do them correctly.  Ive have a high school kid that has completely changed his sprint mechanics for the better after a high dosage of ghr's done right.  We have even noticed a difference in his power cleans and power snatches, he uses the glutes much more in his second pull to extend the hips vs the low back/hamstring extension he started with.  This kid had very poor mechanics in his sprints, and simply getting that firing pattern down correctly, and strengthening the shit out of it changed much of the sprint cycle by itself.

 
 
Title: Re: Hamstrings cramping during hip thrusts
Post by: LanceSTS on June 05, 2013, 12:06:50 am
http://www.youtube.com/watch?v=yMo74H8qdz8


Here is a wanna get fast video showing the same correct method, though you can see the difference in strength between the dude demonstrating in alexs video and  this one, done correctly it is not an easy exercise.

They are trying to convey the same thing as alexv, just not explained as well as his video.
Title: Re: Hamstrings cramping during hip thrusts
Post by: Raptor on June 13, 2013, 05:20:01 pm
Fixed the hamstring cramping by replacing the o-lifting shoes with running shoes during the hip thrusts. I come at the gym in running shoes, do my jumps and jump squats in them, then put in the OL shoes and do my squats, and I usually stay with them on during all the other exercises, including the hip thrusts. But today I took them off and tried to do the hip thrusts with the running shoes and that solved the problem.

Apparently, having the heel elevated during hip thrusts is not a good idea.