I’ve been doing on the floor Glute-Ham Raises to help hamstring strength for 100m/200m sprinting and long jumping. The number of partials I can do is going up quickly, but I still can’t do full ROM reps because of weakness at the bottom. What can I do to help my weakness at the bottom of the motion? Thanks.
[quote]MainEvent301 wrote:
I’ve been doing on the floor Glute-Ham Raises to help hamstring strength for 100m/200m sprinting and long jumping. The number of partials I can do is going up quickly, but I still can’t do full ROM reps because of weakness at the bottom. What can I do to help my weakness at the bottom of the motion? Thanks.[/quote]
What do you mean by partials? And, you mean you have trouble flexing your hips/extending your back off the floor, but you are fine at the top? (the top portion is usually the toughest). Are you doing these with two legs or one? Do you have a good knee bend (the flatter the legs, the harder and tougher on the hams). If you are a serious training sprinter, you have some real imbalances if the GHR is giving you trouble. Get back to me on those ? and we’ll see what we can do to help you out. But, as for now, use two legs and bend your knees more, pushing off flat feet, not the heels.
TS
You just need to get stronger. It’s not surprising that you would fail at this position, as it’s the point as which you are biomechanically weakest (the resistance is farthest away from the axis of motion).