hamstrings

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Speed Training: You Don’t Need Frills

Speed is critical to sports performance. One of the side effects of the systematic incorporation of strength and conditioning into sports is that athletes are becoming bigger, stronger and they are a lot faster than they used to be. This means that if we have prospective athletes, speed training is something they are going to have to incorporate into their programs. Nowadays, lifting weights and practicing the sport are not enough!   In a previous post ( http://www.cissik.com/blog/2017/10/speed-running-fast-is-a-skill/ ), we...

It’s Important To Train Hip Extension

I’m a huge fan of what I call puling or hip extension exercises to help develop athletic strength and power. Normally these are variations of the deadlift, Romanian deadlift, or good morning. These exercises develop the lower back, glutes, and hamstrings in a way that makes them all work together. This translates to sprinting, jumping, landing, throwing, hitting a baseball or softball, in fact many sports skills.   I do occasionally like to supplement other exercises to train this area...

Hamstring Training: More Than Leg Curls

sprinting

The hamstrings, glutes, and lower back are an important chain of muscles for athletic performance. Not only are they important for performing movements that involve hip extension and knee flexion, but they are also important for preventing hamstring and non-contact ACL injuries.   Having said that, not all hamstring exercises are created equal. Athletes that are trying to improve performance or prevent injuries need hamstrings that are strong in the lengthened position. This means largely avoiding leg curl variations and...

Hex Bar Deadlifts May Be Important For Athletes

hexagonal bar

The hex bar has been a popular tool for deadlifts for a number of years now. While the hex bar isn’t specific to what a powerlifter does in competition, it might have some advantages for an athlete. First, in theory it would not require as much technique as a straight bar deadlift. Second, it’s theorized to take some of the stress off the lower back. Third, it’s going to save an athlete’s shins as the bar isn’t going to be...

Muscles May Not Develop Uniformly

  In recent years there has been research establishing that large muscle groups experience hypertrophy in a nonuniform manner. In other words, the entire muscle does not grow equally as a result of strength training. Schoenfeld et al, in a 2015 study in the Journal of Strength and Conditioning Research, performed a study comparing the lying leg curl and the stiff legged deadlift’s muscle activation of the hamstrings based upon EMG data. The authors used resistance trained males and had...