Ekspertens mening – Beincurl vs. glute ham raise, igjen.

Jeg tenkte at det kunne være artig med noen gjesteinnlegg her på siden og har i den sammenheng fått med meg en del internasjonale anerkjente coacher og behandlere på det lille prosjektet.

Denne seksjonen kommer til å bli kalt “ekspertens mening” og det er snakk om korte svar på et spesifikt spørsmål (dette på engelsk, men regner med de fleste henger med )

Jeg skrev for litt siden at ”nordic hamstrings knuser beincurl“, men det er tydeligvis ikke alle som skjønner hvorfor dette er bedre med tanke på økt funksjonell styrke i idrettssammenheng. Istedet velger vedkommende som prøvde å rakke ned på mine tanker rundt rygghev (og dreit seg totalt ut i prosjektet) nok engang å hakke ned på informasjonen som jeg publiserte rundt studien med nordic hams og beincurl (nordic hamstrings kalles også for “natural glute ham raise).So here we go (bidrag fra Charlie Weingroff og Bret Contreras)

Eirik (meg):

I definately have my opinion and I surely would say that glute ham raise definately have a more functional carryover for athletes and people in general.

What are your thoughts?

Charlie Weingroff

Eirik – If you think in terms of function, the only time we flex the knee concentrically is in conjunction with hip extension. Think gait. Think sprinting. Think winding up or cocking for a kick.

To try to flex the knee against resistance in the open chain with a fair hip extension, the hamstrings are on insufficiency. You probably will feel them seize up pretty quickly in most people.
Have you ever seen a leg curl machine that made you maintain hip extension?

Another thing you can consider is watching some of your dynamic warmups for butt kicks or quad walk. Do folks maintain hip extension to reach their butt, or is it with hip flexion. If they give up the hip extension, I think you give away a lot of the effect.

With all of those considerations, the GHR and its variations are a hands down winner over the leg curls even though open chain flexion does occur.

I’m curious from the sprinting guys if the final ranges of knee flexion in the sprint are more decelerative from the quads. My intuition says yes.

My understanding is that the knee flexion in swing is incidental and passive. There is minimal to no hamstring activation. The hip flexor moment and the D1 flexion neurology leaves the knee in passive flexion in gait and sprinting cycles.
Active knee flexion doesn’t come in until the pawing/gripping of the floor during the foot contact and pulling through of the hip once it’s past midline.
My suggestion was concentric knee flexion, not knee flexion by observation.

Bret Contreras

Glute ham raises hands down in terms of functional carryover. No question about it!

Glute ham raises off a glute-ham-developer are better than manual glute ham raises, as they activate much more glute (in addition to hamstring).

Charlie Weingroff MSPT, ATC, CSCS is currently the Director of Sports Performance and Physical Therapy at CentraState Medical Center in Freehold, NJ as well as the Director of Clinical Education for the Vibraflex Whole-Body Vibration platform. Charlie graduated from Ursinus College with a degree in Exercise and Sports Science in 1996, and continued to earn his MSPT from University of Medicine and Dentistry of New Jersey. He is currently working towards his Doctor of Physical Therapy also at UMDNJ.

Prior to returning to his home state of New Jersey in the Fall of 2006 after 12 seasons of professional basketball, Charlie was the Strength & Conditioning Coach and Assistant Athletic Trainer for the Philadelphia 76ers in the NBA. Among the highlights of his tenure in Philadelphia was being part of the medical staff that ranked 1st in the NBA in Player Games Missed in the 2005-06 season. Through rehabbing patients, Charlie subscribes to a movement-based approach popularized by the works of Dr. Vladimir Janda, Dr. Shirley Sahrmann, Dr. Stuart McGill, and Gray Cook. In training athletes and clients, Charlie champions the principles of the Functional Movement Screen, Whole-Body Vibration, and sound evidence-based training principles. Aside from working with patients, athletes, and clients, Charlie is also under the bar himself. In 2007, he achieved AAPF Elite status at a body weight of 206 pounds with a total of 1915 pounds. His best powerlifting competition total is 800 squat, 510 bench press, and 605 dead lift. Charlie and his wife, Kristen, life in Jackson, NJ.

Bret Contreras, MA, CSCS

www.thegluteguy.com