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The Most Underrated HAMSTRING Exercise

The Most Underrated HAMSTRING Exercise

by | Dec 14, 2021 | Blog, Bodyweight, Butt, Core, Exercises, Functional Fitness, Pain Relief, Runner's, Workouts

If you want to strengthen and build your hamstrings, you want to include both hip extension and knee flexion movements.

For hip extension, think Romanian Deadlift or Good Morning for example and for knee flexion think about those hamstring curl machines.

But how can you work and even isolate those hamstrings if you don’t have any equipment at home?

So many of those go to moves require gym access or at least more equipment…

That’s why I wanted to share one of my go-to knee flexion hamstring moves, whether you have no tools while training at home or access to a full gym – The Glute Bridge And Curl.

I love this move because it can help you really target those hamstrings through knee flexion or bending your knees to curl your heels toward your butt while also activating and working your glutes.

It is also easy to progress and regress in a variety of ways without adding loads to match your needs and goals. And if you do have a gym, you can even progress through the same but different by using a variety of tools to change the instability and even range of motion.

But before I go into some of the different variations, I want to chat about the basic form of the glute bridge and curl and how you can do this amazing move at home…

How To Do The Basic Glute Bridge And Curl:

To do the Glute Bridge And Curl without any fancy equipment, you can use towels on a hardwood or tiled floor or paper plates on carpet. If you even have a simple set of sliders or furniture movers those can work as well.

Place a towel under each foot, making sure your heel is on the towel, as you lie on your back with your knees bent and feet flat on the ground. Bend your elbows to drive your arms down into the ground. Perform a posterior pelvic tilt, slightly tilting your pelvis up toward your ribs. This will make sure you don’t arch your back as you perform the move.

Bridge up, squeezing your glutes.

Holding this bridge, slide your feet out to straighten your legs. You will lower your butt toward the ground as you lengthen but don’t lose that posterior pelvic tilt.

After fully extending your legs, curl your heels back in toward your butt to lift back up into the bridge. Almost think about trying to drag up the flooring as you curl back in so that you are creating tension to really work those hamstrings.

Return to the bridge and repeat the move.

Make sure you do not arch to lift up higher. You want to really use your glutes and abs to brace and support during this move so you can focus on those hamstrings powering the knee flexion.

Also, move slowly as you extend out to work your hamstrings through the eccentric portion of this move as well!

Modifications Of The Glute Bridge And Curl:

Now as simple as this move may seem, it is more challenging for our hamstrings than we actually give it credit for.

The great part is, this move is easy to modify to meet our needs. And, by modifying, we can even focus on each side independently to correct any strength imbalances we may have.

To modify this move, you can start by extending one leg at a time to focus on each side working. You can alternate curls or simply stay on one side.

Once you feel ready to progress from here, you can start with just using the two-leg bridge and curl for the eccentric portion.

You will extend both legs out slowly together, then curl one in at a time. Alternate which you curl in first and stay focused on that drag back in to really make your hamstring work.

If you do want to advance the move and get a unilateral focus, try a single leg bridge and curl with your other leg lifted up off the ground so it can’t assist.

Do not progress the move though if you feel your lower back compensating. You want to make sure to use those glutes in the bridge up and keep your abs engaged through that posterior pelvic tilt!

Equipment Variations Of The Glute Bridge And Curl:

If you do have access to different tool, you can even progress this move through doing the same but different.

You can create more instability from the version off of towels or sliders by using the suspension trainer. Or you can even increase the challenge by using a bigger stability ball which increases the height you have to bridge up!

If you have a rower you can even have some fun using that instead.

So many ways to vary a move and make it work for us.

What is your favorite way to perform the glute bridge and curl?

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FHP 348 – How Do You Stay Lean Year Round?

FHP 348 – How Do You Stay Lean Year Round?

by | Dec 7, 2021 | podcast, Uncategorized

There will ALWAYS be ups and downs.

That includes cycles in our leanness.

I do NOT stay one weight, one exact leanness all year around.

Have the ups and downs gotten smaller over the years?

YUP!

But that is due to constantly learning, creating that new set point and finding a BALANCE aka focusing more on consistency.

It’s from the YEARS adding up.

The longer we are at the weight we want to be at, the easier it becomes to maintain.

It’s why when you first lose it can feel like you gain just looking at a cookie.

It takes time to create that new set point, that new normal.

But it’s key we even then still realize we will always fluctuate as our motivation and goals shift.

I say this because of the lean physiques we see year around.

I think instagram and social media can lead us to feeling weird we can’t achieve this ridiculously lean look and not maintain it long term.

It’s part of why I try to share photos and videos when I’ve just rolled out of bed, post workout, traveling in random mirrors with not ideal light….

Because we don’t always look perfectly primped with the perfect lighting.

We have to remember that social media IS a highlight reel.

And that often let’s face it, we all share our favorite photos and angles.

Also, there is a big difference from looking lean and being essential body fat like the fitness competitors.

I don’t say all this to make you feel like it is hopeless, but to make you realize we all have ups and downs.

Times we are more or less dedicated.

Times we hone in on specific goals.

And then to show you how much can be accomplished with consistency over time.

Yup CONSISTENCY!

That comes from focusing on these key tips.…

1: Accept motivation fades and sometimes you just need to do the minimum to maintain your results.

This can actually help results continue to build. AND it can help you create that new set point so you don’t regain the weight and can actually stay leaner once you’re motivated to move forward again.

2: Put less pressure on yourself to be perfect.

We derail ourselves by expecting perfection. This desire to be perfect makes us often give up instead of continuing to move forward however we can.

3: Take everything as a learning opportunity.

There will be times you don’t do what you should. That you do things that don’t workout and make you gain weight. But the key is learning from each experience to be a little bit better next time.

Progress not perfection!

4: Results snowball – your current situation is the result of your previous action.

What we did last year, the year before and the year before that are part of why we are where we are. The more we seek out quick fixes in the moment, the more we often pay for them years later!

And as you focus on these tips and getting in it for the long haul….and see far too many perfect images constantly on social media…

Remember….social media IS a highlight reel.

That even when we are lean, there may be angles or lighting we don’t like.

EVERYONE takes a bad photo.

There will always be times we deviate.

Times we have inflammation or bloating and don’t feel perfect.

Perfect doesn’t exist.

But there is beauty in our flaws.

So embrace who and what you are.

Shoot to constantly learn and grow.

Shoot to make your highs higher and your lows less low.

But realize there will ALWAYS be ups and downs.

Target your SERRATUS ANTERIOR (Stop Ignoring this Muscle!)

Target your SERRATUS ANTERIOR (Stop Ignoring this Muscle!)

by | Dec 5, 2021 | Blog, Exercises, Functional Fitness, Pain Relief, Stretches

All too often when we are focused on improving our shoulder health to prevent aches and pains, we focus on strengthening our rotator cuff.

We may also do some foam rolling or release for our pecs and lats as well knowing they can inhibit proper shoulder mobility.

But we can’t only focus directly on our shoulders if we have shoulder and even neck pain…

We have to realize that our shoulder health is dramatically impacted by both our spinal and scapular mobility and stability as well.

And one muscle in particular is often overlooked when we are suffering from neck and shoulder pain – a muscle that can impact our scapular stability and even be impacted by our thoracic mobility…

This muscle is the Serratus Anterior!

Before I share 3 key moves to include to help activate your Serratus Anterior, and a bonus move to improve your thoracic extension, it’s key we understand why and how our Serratus Anterior can impact our shoulder health, even contributing to scapular winging, shoulder impingement, bursitis, thoracic outlet syndrome, and even neck aches and pains!

What Does The Serratus Anterior Do?

You can find and feel your Serratus Anterior by putting your hand on your ribs just below your armpit.

This muscle protracts or pulls the shoulder blade forward around the rib cage and upwardly rotates and posteriorly tilts the shoulder blade which helps you press overhead safely without shoulder or neck issues, or overload to those smaller muscles like your rotator cuff.

The Serratus Anterior also holds the shoulder blade against the rib cage by posteriorly tipping and externally rotating the scapula. This is the opposite of the scapular winging issue we often seen.

Because of how the Serratus Anterior stablizes and moves the shoulder blade you can see how it would create scapular dysfunction such as scapular winging and poor scapular control leading to shoulder and neck issues.

That’s why it’s key we address weakness of this muscle, even potentially strengthening it on one side!

So what are 3 Key Moves To Activate The Serratus Anterior?

#1: Roller Serratus Anterior Activation

To keep our shoulders healthy, we want to strengthen all of the joint actions controlled by the Serratus Anterior, which means not only working on the protraction that so many Serratus Anterior moves address, but also that upward rotation and posterior tipping.

That’s why a move that works as you press overhead can be key.

Especially if you find you struggle with controlling the overhead press or shoulder and neck pain during that move, try including this move in your warm up activation series.

To do Roller Serratus Anterior Shoulder Extensions, place a small roller, or even sliders, against a wall pinned about at your wrist with your palms facing in toward each other.

The roller should be at about eye height to start. Your arms should be about shoulder-width or just slightly wider apart.

Walk your feet back so you just are angled into the wall and resting a bit of your weight against the roller. You don’t want to fall forward or be dependent on your arms because as you slide up you will lean more into the roller.

You can stagger your feet if that feels more comfortable. Brace your abs as you face the wall and then begin to roll your arms up, extending from your shoulder overhead.

Lean into the wall as you extend. Do not arch your lower back as you extended up. Think of pulling your shoulder blades “out and around” as you slide up.

Then slide back down. You may feel your upper traps slightly but do NOT allow them to compensate.

If you feel your lower back taking over, stagger your feet to help maintain a neutral spine. And if you want to progress this movement, walk further back from the wall to lean more into the roller.

#2: Serratus Anterior Press

The push up plus is a super common Serratus Anterior activation move, but also one that is far more challenging than we give it credit for.

And when we are trying to really isolate and activate a muscle, sometimes it is best to regress a movement so we can really focus on what we feel working.

That’s why I love Wall Protractions. They are a great way to really focus in on simply learning to control scapular protraction. You can even make them unilateral by doing one side at a time.

To do Wall Protractions, stand facing a wall with your hands made into fists. Place your knuckles against the wall with your palms facing in toward each other and your arms extended out at shoulder height. Stand tall and brace your abs.

Then without bending your arms or moving your feet or body, push the wall away with your knuckles.

Feel like you are trying to spread your shoulder blades as far apart as you can without just rounding your back or tucking your hips. It may be a very small movement, especially to start.

Pause then relax out before again pushing the wall away.

Do not arch your lower back to try to make the move bigger or tuck your chin.

If you feel in control of this movement and aren’t trying to make it seem bigger by bending your arms or rounding, you can then move to an incline or even a plank position off the ground.

And if you do have an imbalance, try one side at a time off the wall.

#3: Wall Protractions:

If you do have an imbalance or issue on one side, you want to include unilateral activation, even only doing strength work on that one side.

That’s why the Serratus Anterior Press can be a great move to include. The unilateral focus will allow you to target each side independently.

To do the Serratus Anterior Press, start in a staggered stance with the opposite foot forward from the hand holding the band in at your chest. Move out from the band so there is tension even while your hand is up at your chest. You want to start light with this move as you want to really focus on feeling around your ribs working over your pec muscles working.

Standing tall, press the band out from your chest and slightly up at an incline. Feel yourself pulling your shoulder blade forward around your ribs as you reach out. You aren’t just doing a unilateral chest press.

You may press slightly across the midline of your body as you reach out to protract the shoulder blade, but you aren’t just twisting through your spine.

Then slowly bring your hand back in toward your chest. Do not rotate toward the anchor point.

You want to focus on the movement being felt around your ribs as you protract your shoulder blade or pull it away from your spine.

BONUS:

If you’re struggling to activate your Serratus Anterior and limited in your thoracic extension, using this foam rolling move prior to your activation work can be key – The Peanut Thoracic Extension.

This move can help you relax tight muscles and work on that thoracic extension.

To do this move, you can use a peanut, which can easily be made by taping two balls together or tying them in a sock. Lie on your back placing the peanut in your mid-back with a ball on either side of your spine.

Place your hands behind your head, pulling your elbows open as you relax over the peanut.

Breathe and hold for a second, then crunch up and relax back down. Do a few of the crunches, extending back over, before moving the peanut up your spine.

SUMMARY:

We have to remember that everything is connected. And if we lack mobility and stability in one area, it could lead to overload and injury in another. That is why addressing weakness of our Serratus Anterior can be so key if we’ve been struggling with scapular winging or shoulder and neck aches and pains.

And then remember, you can NEVER stop doing what makes you feel better. That prehab work is key!

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