Please note that the Evening Endurance Classes will be taking place outside at the Fenway location (Clemente Field)
Pre WOD: 3 sets of:
5 – 7 KB Front Squat @22×1
10 Russian Step Up / leg
30 seconds of unbroken Hollow Rocks
WOD: 8 min AMRAP of:
2 Squat Cleans (185/125)
4 Chest to Bar Pull Ups
16 Unbroken Double Unders (4 Burpees + 20 Single Unders)
Wisdom from Dr. Hendricks…
Why stretching your hamstrings may not be the solution.
“My hamstrings are tight.” This is a complaint I hear from patients/athletes all the time. Obviously if they are tight the logical fix is to stretch them. Why do they continue to remain “tight” and not improve?
One of the most useful indications of movement capacity with the hamstrings is a standard toe touch. If the toe touch demonstrated by the athlete with “tight hamstrings” looks like the picture below (even if you can get you finger tips to the floor) you don’t have tight hamstrings, so stop wasting your time stretching and foam rolling. If you couldn’t get your fingers past you knees I would then say you have tight hamstrings.
Why do my hamstrings feel so tight when I stretch them you ask? What is being perceived as tightness is actually called neural tension. Your brain and your central nervous system are attempting to prevent you from injuring yourself. Typically the athlete lacks stability in the core or glutes, so the body is telling the hamstrings to hold on for dear life when you bend forward.
The first exercise I like to start all my patients/athletes with is the dead-bug. The athlete should be next to a wall with the legs bent to 90 degrees with the knees spaced apart the same distance you would if you are actually squatting. The athlete is instructed to push into the wall HARD! The harder you push, the more you should feel your core. Continue to push and extend one leg out until the heels taps the ground. Repeat with the other leg. Two main things to remember while performing this are to breath and to move slow and controlled. A lot of times people will report they are getting a lot of snap, crackle and popping in the hips. As long as it is not painful popping this is fine. Next weeks post will address when you ACTUALLY have tight hamstrings and why you are probably stretching them incorrectly.
Love me some deadbug,