One of the most common questions we get in the Team Forever Strong (TFS) forum is: what can I do about “tight hamstrings?”
It’s so common, in fact, that we’ve created several MOBILITYWOD’s—our weekly mobility routines that are built into the training schedule to help you move and train better.
Tight hamstrings are the effect—but what’s the cause?
Just like I’ve always said when it comes to strength training, progression, technique, and choosing the “best” option in a given situation—it depends.
Are the hamstrings tight due to poor pelvic positioning with inefficient bracing strategies during a heavy lift? Poor technique? Is it the result of a previous injury (neurological guarding)? Or is it a lack of recovery and maintenance work throughout a typical training week?
All of these are possible.
Coaching tip: Tight hamstrings can affect your technique in ground-based compound movements like the squat, deadlift, lunges, and any loaded movement that involves the hips, knees, and ankles. Improving the soft-tissue quality and extensibility of the muscles that surround and support these joint systems—and improving pelvic alignment during high-tension bracing—can “unlock” better movement capacity and allow for more efficient, individualized technique in each strength training pattern.
Also remember, strength training performed through a good range of motion (ROM) is corrective. Mobilizing the lower body and training each movement pattern through your current controllable ROM will improve movement quality over time—helping you move better and train more effectively.
Here is one of my favorite TFS MOBILITYWOD’s to help a lifter with tight hamstrings.
AUDINWOOD QUICK HIP FIX
1. Side Splits, 1 min.
2. Side Splits Press, 5 reps
3. Tactical Frog, 1 min.
4. Front Splits (LEFT), 1 min.
5. Adductor Rockers (LEFT), 1 min.
6. Front Splits (RIGHT), 1 min.
7. Adductor Rockers (RIGHT), 1 min.
Repeat 3X
Try this fast and effective lower body mobility routine and stay consistent with it between your strength workouts. Over time, you’ll notice a significant improvement in how quickly you can achieve your optimal technique for each lift following a good, comprehensive warm-up.
Remember—if it’s important, do it every day.
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