Hamstrings


The hamstrings are the big muscles on the back of your thighs. Together with the quadriceps, the hamstrings make walking and standing possible. The hamstrings are made up of the following muscles - the biceps femoris (short and long head), the semimembranosus, and the semitendinosus. The hamstrings are a weak muscle when compared with the quadriceps (front thigh muscle). Both the hamstrings and the quadriceps pull on the knee joint, so if one of those muscles is stronger than the other, then knee problems are bound to arise. A good rule of thumb is to make sure that the hamstrings are 2/3 as strong as the quadriceps. For example, if you can resist 100 lbs with your quads, then you should be able to resist 66 lbs with your hamstrings. More...

Kettlebells

Staggered Deadlift

Difficulty: Beginner

  1. Stand with your feet shoulder width apart, shifting one foot behind you. Hold the kettlebell in both hands in front of your thighs.
  2. Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees and keep your back straight.
  3. Return to the upright position and repeat.

Kettlebell Swing

Difficulty: Intermediate

  1. Stand with your feet slightly wider than shoulder width apart holding the kettlebell between your legs, with your knees slightly bent.
  2. Keeping your back straight, swing the kettlebell upwards until the kettlebell is level with your chest and carefully lower.
  3. Repeat

Single Leg Deadlift

Difficulty: Advanced

  1. Stand with your feet shoulder width apart, lifting one foot off the floor behind you. Hold the kettlebell in the same arm as the lifted leg.
  2. Bend forward at the hips bringing the kettlebell to the floor while you extend your lifted leg behind you, keeping your back straight - holding out your arm to the side for balance.
  3. Return to the upright position and repeat.

Deadlift

Difficulty: Beginner

  1. Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your thighs.
  2. Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.
  3. Return to standing position and repeat.