Please Scroll Down to See Forums Below coyotekid84
New member
How do I keep my hamstrings from getting tight while doing squats? Longer warm-up, stretch afters sets? let me know
hamstring tightness
- Thread starter coyotekid84
- Start date
How do you warm up now?
I ride the bike for 5-10 minutes then do mobility work and dynamic stretches. I do static stretches on my quads, hams, and hips after my leg work.
I ride the bike for 5-10 minutes then do mobility work and dynamic stretches. I do static stretches on my quads, hams, and hips after my leg work.
coyotekid84
New member
45lbs for 12 reps, and than stretch out a little
B
Big_BK
Guest
You might need some deep tissue work. My lower back and hams were real tight before i went to the chiro and he sorted me out with some deep tissue work.
coyotekid84
New member
I did 5 minutes on the bike and than 15 reps of just the bar. than i stretched....
95 x 8
115 x 8
135 x 3 my knee started to bother me, the upper out side of the left knee.
135 x 1
I've been doing squat for a year now, and i'm still working on building up my tendions and legiments. I think thats maybe why it still feels akward, and uncomfortable. I'm a generally weak person, so don't laugh at the weight i'm using
95 x 8
115 x 8
135 x 3 my knee started to bother me, the upper out side of the left knee.
135 x 1
I've been doing squat for a year now, and i'm still working on building up my tendions and legiments. I think thats maybe why it still feels akward, and uncomfortable. I'm a generally weak person, so don't laugh at the weight i'm using
Jocques Straap
New member
What was the weight that you started with on squats. So, what were you lifting 1 year ago.
No one here will make fun of the weights you are using
The fact that you are even attempting to squat earns my respect. To me it sounds like you are unsure of how to warm up and you possibly have technique issues.
You should not be doing any "Static Stretches" prior to squatting or working out. These actually make you weaker and more prone to injury. They are to be done after you train. After your brief warm up on the bike you should do some sort of "Dynamic" warm up. Here is a video with some good examples.
As far as squat technique no one here is going to be able to address the issues you have unless you video your form. I can how ever point you in the right direction on how to properly squat. Check out these videos.
coyotekid84
New member
Oh my history oh squats go like this: I've been able to go all the way up to 165lbs, but i'm doing something wrong, and basically i get lucky if i can get through a whole work out with out something going wrong.
115 x 10 for 2 sets hurt my knee
115 x 10 for 2 sets hamstring got too tight
115 x 10 for 2 sets hurt my knee
115 x 10 for 2 sets hamstring got too tight
LucSulla
New member
Do something like the bike to get your knees warm first, taking in mind that you are just there to warm up not get a cardio workout. And +1 all those videos.
Another thing, if usually the two days between my day 3 and my day 1 are enough to get my knees stiff (I squat three times a week on my program). I find a am pretty tight and things feel wrong until my third or fourth set. It isn't uncommon at all for me to have some minor pain at 135 or 225 and then by the time I work up to my 300+ sets everything feels gravy. There have been a few nights where I almost called it because of knee pain worries on set two or three and found it was all gone after a few sets, and I mean everything felt great, not numb.
As far as hamstrings, I know one thing Mark Rippetoe recommends for people with tightness is to go to the bottom of a squat, put your fingers under your feet, and then straightening your legs back out, raising your ass, and staying bent with a flat back, then holding this for thirty seconds. Doing this each day when you get out of the shower (everything is nice and warm) well have your hams a lot more flexible in a short amount of time. Just make sure no one walks in your stretching, lol. They will be scarred for life. The idea is to eventually get to where you can straighten your legs completely while keeping bent over still on your fingers. Worked well for me.
Another thing, if usually the two days between my day 3 and my day 1 are enough to get my knees stiff (I squat three times a week on my program). I find a am pretty tight and things feel wrong until my third or fourth set. It isn't uncommon at all for me to have some minor pain at 135 or 225 and then by the time I work up to my 300+ sets everything feels gravy. There have been a few nights where I almost called it because of knee pain worries on set two or three and found it was all gone after a few sets, and I mean everything felt great, not numb.
As far as hamstrings, I know one thing Mark Rippetoe recommends for people with tightness is to go to the bottom of a squat, put your fingers under your feet, and then straightening your legs back out, raising your ass, and staying bent with a flat back, then holding this for thirty seconds. Doing this each day when you get out of the shower (everything is nice and warm) well have your hams a lot more flexible in a short amount of time. Just make sure no one walks in your stretching, lol. They will be scarred for life. The idea is to eventually get to where you can straighten your legs completely while keeping bent over still on your fingers. Worked well for me.
trauck1506
New member
I would suggest doing very light weight such as just the bar or no weight at all for a couple of sets of 10 and go ass to grass and maybe even throw in some explosive squats. This is all i do and have never had any problems except when i have taken weeks off at a time.
coyotekid84
New member
My hamstring and glutes are really sore today!! So i guess this means the work out was a success
coyotekid84
New member
I made it trought he entire work out with out muscle tightness!!!!!
45lbs x 10
100lbs x 10
115lbs x 8
135lbs x 4
I also deadlifted 185lbs 3 times, It was my grip that limited the reps.
45lbs x 10
100lbs x 10
115lbs x 8
135lbs x 4
I also deadlifted 185lbs 3 times, It was my grip that limited the reps.
Similar threads
