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Kettlebell For Hamstrings

author
Bob Roberts
• Wednesday, 11 November, 2020
• 9 min read

Using kettle bell exercises to strengthen your hamstrings is an excellent way to reduce injury potential and improve your running times. If you are a keen runner or use running as part of your sport then dedicating time to a few specific hamstring exercises at home or at the gym is certainly worth your effort.

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Contents

The hamstrings consist of 3 muscles that run from the back of the pelvis to the knee, namely the biceps memoirs long & short head, semitendinosus, and semimembranosus. The hamstring muscles flex the knee, extend the thigh backwards towards the buttocks and addict the leg.

During movement the hamstrings act as your body’s natural brakes and work together with the quadriceps on the front of the thighs. Due to the sheer size and strength of the quadriceps the hamstrings often find themselves overpowered and injuries can occur.

Many sports like cycling are quad dominant and so further increase the muscle imbalances between the front and back of the thighs. The importance of this kettle bell exercise comes from the ability to hinge at the hips while keeping the back flat.

Push your hips backwards and only lean forwards as far as your hamstrings will allow before your lower back starts to round. The single arm dead lift exercise is especially good to perform with a kettle bell because the handle sits up nice and proud while on the floor.

Squeeze your buttocks tight at the top of the movement and don’t lean backwards overextending your lower back. Possibly the most important kettle bell exercise for runners the single leg dead lift connects the hip to the opposite shoulder via the core muscles.

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The diagonal core muscle recruitment you achieve through this exercise will develop rotational power needed during running as well as helping to stabilize the hips. As with the previous two kettle bell exercises for your hamstrings, hinge at the hips with a flat back and keep the shoulders away from your ears.

Runners will find this kettle bell exercise helps to open up your hips as well as strengthen the legs. Keep your chest up throughout the entire exercise and don’t let the kettle bell pull you forwards rounding your back.

The kettle bell swing is based on the dead lift movement pattern and so requires a hinging at the hips with a flat back. At the top of the swing squeeze your buttocks tight and do not lean backwards or overextend your hips.

Just by performing the lunge runners will be able to see the importance of this exercise and how it mimics the running movement to a certain degree. Emphasis should be placed on the depth of the lunge ensuring that the back knee comes as close to the floor as possible.

Keep your chest up throughout the entire exercise but try to prevent over extending at the lower back and leaning backwards. The kettle bell windmill exercise will strengthen your hamstrings, shoulders and core muscles while at the same time improving your flexibility.

kettlebell deadlift hamstrings glutes single leg core
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The kettle bell side lunge is a more advanced exercise for developing leg strength for runners including the hamstrings. As with many of the exercises listed here the side lunge will help open up the hips which is excellent for preventing future injuries.

The deeper you can sit back into the lunge the more muscle activation runners will achieve in your buttocks. Practice : this is a challenging exercise to do well so start off without a kettle bell and then progress to 3 sets of 8 – 12 reps per side.

Due to the overuse of the quad muscles on the front of the thighs the hamstrings are often overpowered leading to common injuries. Above I have listed 8 kettle bell exercises for runners and the hamstrings starting with the easiest and finishing with the most challenging.

PlayPlayPlayPlay The Russian kettle bell swing is an excellent compound exercise that targets the lower body and core. For many athletes and gym-goers, the hamstrings can lag behind the quads in development, but with these 6 exercises you'll be on your way to achieving a well-balanced, powerful set of legs.

You don’t necessarily have to perform ALL of these exercises, however, it gives you plenty of ideas and options to warm-up the hamstrings and the posterior chain. There are hip-bias and knee-bias movements to choose from depending on if you’re doing hip extension or knee flexion focused exercises.

kettlebell deadlift weight workouts lose leg single fitness
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The stiff leg dead lift maximally stretches the hamstring, and creates more leverage at the hip and knee. If you think back to the first time you did dead lifts, you might remember how brutally sore your hamstrings were for days.

A staple posterior chain exercise, the Romanian Dead lift (DL) typically refers to performing a dead lift with the weight stopping just below the knee versus touching the ground by performing a hip hinge motion with the knees slightly bent (defined by most at least). With this exercise, you can really focus on the eccentric portion and loading up the hamstrings big time.

If you have a hard time doing RDS, check out the video below to build up your DL capacity! Kettle bell swings when performed correctly will absolutely thrash your posterior chain, especially your hamstrings and your glutes.

Also slowing the kettle bell down as you lower into a hinge demands a very large eccentric muscle contraction! Also, to isolate your hamstrings more and get less help from your back, keep your head and eyes looking down so that your trunk lags as you lift.

Ono T, Higashiosaka A, Kobayashi T. Hamstring functions during hip- 47 extension exercise assessed with electromyography and magnetic resonance imaging. Pres land, J., et al. The Effect of High or Low Volume Nordic Hamstring Exercise Training on Eccentric Strength and Biceps Memoirs Long Head Architectural Adaptations.” Journal of Science and Medicine in Sport, vol.

hamstring exercises exercise swing arm kettlebell single fitness sets
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What are people's impression of the main reasons for having hamstring pain ? In kettle bell training the hamstring muscle seems to be worked in most of the exercises.

What are people's impression of the main reasons for having hamstring pain ? I just do SL & 90/90 stretch after every session and occasionally sit on a massage ball to see if there is any tight spots.

I have never hurt them doing kettle bell training or dead lifts. Just my little n=1 experience but it seems to me like the hamstrings can handle a LOT of work. Actually, having said its personal experience I have a lot of Yoga teacher friends with torn hamstrings.

Since I also sprint during rec sports, I still feel a benefit from including knee flexion work as well. Outrunning people 20 years younger than me, and not popping a hammy, takes the extra work.

I have never hurt them doing kettle bell training or dead lifts. Just my little n=1 experience but it seems to me like the hamstrings can handle a LOT of work. Actually, having said its personal experience I have a lot of Yoga teacher friends with torn hamstrings.

kettlebell hamstring exercises workout leg site glute
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To put it another way, doing a bunch of dead lifts, swings and snatches IS my hamstring care routine. The only time I hurt my hamstrings was due to over-zealous yoga stretching a few years ago.

Back then I had a severe case of anterior pelvic tilt which means my hamstrings were in a constant pre-stretched condition... didn't know any better and the injury took months to fully heal. Since then, kettle bell work fixed my APT and I never had any issues back there. Yes, I have some sort of hamstring pain now, but I also hoped to find a long term solution.

I can also do Nordic hamstring curls (hamstring curls where you use your upper body as a weight, very heavy, I am only able to do them partially due to simply not being strong enough), without feeling any pain. I also have some discomfort on the top of my right calf (the same leg that I have hamstring pain).

Consider seeking out a physician who specializes in sports medicine and/or a referral to a physical therapist (one that works with athletes) form your primary care provider. In these times, you may not even have to see your PCP for the referrals (a quick electronic message or virtual visit may do).

Hamstrings play a key role in supporting your knee joint. They also play a proactive role is hip and torso positioning.

clean kettlebell turning exercises exercise triceps thighs ex hamstrings arms
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Besides, how many times have you seen your favorite athlete walking off the playing field because of a hamstring injury? Also, you are working out major muscle groups in your legs with these hamstring exercises.

Start by lying down on your back with your knees bent and palms face up Now, lift your hips off the ground until your knees, hips and shoulders form a downward straight line Hold for a second and then lower down Source: Shape Magazine The final hamstring exercise to power up your legs.

Source: Katie Thompson The kettle bell swing is nothing short of power. This chain includes hamstrings, adductors, gluteus Maximus and erector spinal.

Lying leg curls work on your hamstrings, calf muscles, glutes, quads, and shins. You need a gym bench that has a lifting bar at the end of the machine to do lying leg curls.

Source: Very well Fit Majority of these exercises that you have read about are common in different workout routines. Taiwan Khalid I love browsing endless forums on Reddit or just reading someone's article is perhaps one of the greatest treasures of the internet, this and memes.

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Apart from reading, I love going on long runs, listening to music and finding cooking videos online that I can replicate at home.

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Sources
1 captaincalculator.com - https://captaincalculator.com/health/calorie/kettlebells/
2 www.cavemantraining.com - https://www.cavemantraining.com/caveman-kettlebells/how-many-calories-do-you-burn-with-kettlebell-swings/
3 www.shape.com - https://www.shape.com/fitness/why-kettlebells-are-king-burning-calories
4 personaltrainers.london - https://personaltrainers.london/articles/many-calories-burn-kettlebell-swings/