The goodmorning hamstring stretch
Bending forward with a barbell on your shoulders is one of the key exercises in
weightlifting and powerlifting. For some mysterious reason, it is called ‘a good
morning’. As my friend and powerlifting champion, Marty Gallagher, has
wondered: "Why does such a manly drill have such a ‘hearts and flowers’ name?"
This stretch closely mimics the Barbell Good Morning which makes it the first
choice for an iron rat’s hamstrings.
Even if you do not lift anything heavier than your laptop, make this your first
hammy stretch because it will finally teach you the difference between stretching
your back and stretching your hamstrings. Few comrades get the difference, hence
many overstretched backs and overly tight hams.
Stand normally, your feet shoulder width
apart and pointing forward. Start by placing
the edges of your hands into the creases on
top of your thighs. I learned this neat trick
from a friend of my wife’s, dance instructor
Kathy Foss Bakkum. Press your hands hard
into your ‘hinges’and stick your butt out
while keeping your weight on your heels.
Your knees should be slightly bent.
Keep your chest open, your lower back
arched, and your chin pointed forward
throughout this and other hamstring
stretches! If you do not, your hammies will
remain forever tight.
As you are folding, you will feel a pull
right underneath your butt—or a hand’s
width above your knees. If you do not—read
the manual again! Once you have
understood what a hamstring stretch is
supposed to feel like, reach your arms
forward for balance and finally get to work!
Flex the spots where you feel the pull. At the same time squeeze your butt and
imagine that you are trying to paw the ground with your heels or push your heels
through the floor.
When you release the tension your body will fold like a jackknife. Appreciate the
difference between folding like a jackknife and bending forward!
Naturally, you cannot completely relax with the Good Morning stretch because
your back must stay straight and your chin up.
After this relative relaxation increase the stretch even more by sticking your butt
even further back and, if you know how, contracting your hip flexors—the muscles
in the front hinges you have pushed against with your hands. It does not hurt to
have a spotter in case you overbalance and keel over. Holding on to something for
balance and/or having a wall behind you to break the fall, is another option.
tegen het HG promo-team
. Waar zijn eigenlijk al die hg's (highland girls)?
(hoewel BF is nooit boven de 15% geweest)
niet verkeerd !
en daarna op stage (uitrusten
Zie nu zelf pas wat ik verkeerd doe. Moet er echt aan gaan werken
