Hamstring flexibility - depth and such.

[mtx0]

I was wondering what is the preferred method to get hamstring flexibility up? Would good mornings help with this process?

I currently do the squat stretch while latching onto something, and the "laying on the floor and press on my leg" stretch. I do these 3 times a day, once when I wake up, after working out, and before bed. How often can I do these a day? If i increase the amount I do during the day, will this speed up the process? Is it possible to stretch too much a day, as long as I warm my hamstrings up before doing it? How long does it typically take a person to restore flexibility to their hamstrings to drop below parallel?

I cannot currently do a body weight squat without tipping backwards, thus why I latch onto something before squatting.

I remember reading in the book it says the best way to do it is by simply squatting, but I can't even get into a full ROM.

Any tips/advice would be appreciated, thanks.

[nisora33]

I remember reading in the book it says the best way to do it is by simply squatting, but I can't even get into a full ROM.



I wouldn't rule out that form is an issue. Seriously.

EDIT: I just re-read the part of your post where it says you almost tip over when doing a bodyweight squat. Something's not right, and I wouldn't rule out something the matter with your mechanics. And not everyone can reach full depth without the bar on their backs FWIW....
-S.

[Nauticus]

I was wondering what is the preferred method to get hamstring flexibility up? Would good mornings help with this process?

I currently do the squat stretch while latching onto something, and the "laying on the floor and press on my leg" stretch. I do these 3 times a day, once when I wake up, after working out, and before bed. How often can I do these a day? If i increase the amount I do during the day, will this speed up the process? Is it possible to stretch too much a day, as long as I warm my hamstrings up before doing it? How long does it typically take a person to restore flexibility to their hamstrings to drop below parallel?

I cannot currently do a body weight squat without tipping backwards, thus why I latch onto something before squatting.

I remember reading in the book it says the best way to do it is by simply squatting, but I can't even get into a full ROM.

Any tips/advice would be appreciated, thanks.

Squatting with a wider stance stretches the hammies more. Try squatting wide for a week or two and then reverting back to shoulder-width squats. This is actually mentioned in SS.

The flexibility should come fairly quick - but just remember, your hamstring flexibility doesn't mean shit if you don't keep your knees out and back extended. Also remember that the heavier the weight, the more forcefully your hammies will extend at the bottom.

[baronfebdasch]

I find that I cannot get deep enough until I get to my 3rd or 4th warmup set when the weight starts adding on. I have been using a slightly wider than shoulder stance, and over time I've felt the hamstrings increase in flexibility. As nisora pointed out, mechanics are most likely the issue here. Hammies are a bitch to develop flexibility for but it's rare for tight hamstrings to fully prevent squatting deep. It's harder for sure, but I doubt that they are so tight that you can't do full ROM.

[mtx0]

So if I were to use a wider-than-normal stance, and if it hit parallel, this would be as effective as using the shoulder width stance as long as I kept my back extended? What if I could only get below if I used a powerlifting stance?

Also, out of curiosity: would goodmornings help the process as well?

[confuzzl3don3]

I don't think you need to think about good mornings just yet if you haven't learnt how to squat

[Force Production]

Also, out of curiosity: would goodmornings help the process as well?

I'd try RDLs/SLDLs.

[jameson]

I cannot currently do a body weight squat without tipping backwards, thus why I latch onto something before squatting.

I would guess that you're keeping your back too vertical when doing a BW squat...just guessing. As others have pointed out, put the bar on your back and see if that keeps you in a better position/pushes you down into a better stretch.

Also, Nisora has helped me by suggesting a partner-assisted hamstring stretch. You simply lie on your back with one leg outstretched on the ground and have a parter push your other outstretched leg back towards your head. Also, bands can be used in similar fashion without the help of a partner. If neither works in your situation, keep a similar position while standing and put your outstretched leg on a bench and lean forward while keeping a tight back.

[mtx0]

I would guess that you're keeping your back too vertical when doing a BW squat...just guessing. As others have pointed out, put the bar on your back and see if that keeps you in a better position/pushes you down into a better stretch.

Also, Nisora has helped me by suggesting a partner-assisted hamstring stretch. You simply lie on your back with one leg outstretched on the ground and have a parter push your other outstretched leg back towards your head. Also, bands can be used in similar fashion without the help of a partner. If neither works in your situation, keep a similar position while standing and put your outstretched leg on a bench and lean forward while keeping a tight back.

OP says I already do those stretches :) but thanks.

Today I preformed a body-weight PARALLEL squat. I was able to get down into the position and hold it, but I had to keep my arms extended out in front of me, placing them together in my hands to push out my knees would cause me to tip (as if it's impossible to do while keeping my back extended). It took me an hour of preparation to actually do this, and I wanted to giggle like a little school girl when I actually got it done. Fucking took forever.

I did it by literally forcing a squat holding onto something, keeping my back extended and just would hold it there for a minute or so, rest and repeat. About a half hour into it I started to let go of the pole and PUSH really hard on my heels while focusing hard on keeping my knees out, and eventually got to where I wouldn't tip over at parallel. Not sure how I'm going to break parallel, but yeah: progress.

[jameson]

OP says I already do those stretches :) but thanks.

Today I preformed a body-weight PARALLEL squat. I was able to get down into the position and hold it, but I had to keep my arms extended out in front of me, placing them together in my hands to push out my knees would cause me to tip (as if it's impossible to do while keeping my back extended). It took me an hour of preparation to actually do this, and I wanted to giggle like a little school girl when I actually got it done. Fucking took forever.

I did it by literally forcing a squat holding onto something, keeping my back extended and just would hold it there for a minute or so, rest and repeat. About a half hour into it I started to let go of the pole and PUSH really hard on my heels while focusing hard on keeping my knees out, and eventually got to where I wouldn't tip over at parallel. Not sure how I'm going to break parallel, but yeah: progress.

My apologies - I couldn't really tell what you were saying in your OP. Now it seems obvious. Anyways, glad you're making progress. Adding weight on your back will help you break parallel, as will pushing your knees out as you said. Clearly, you'll need to pay extra-special attention to keeping proper lumbar extension while squatting with such tight hamstrings. Perhaps several warm-up squats are in order before squatting.

To answer your OP, I don't think you can over do it in your case so long as you're not hurting yourself in the process. It's not a bad idea to attack problems such as these aggressively - stretching and foam rolling often.

[mtx0]

My apologies - I couldn't really tell what you were saying in your OP. Now it seems obvious. Anyways, glad you're making progress. Adding weight on your back will help you break parallel, as will pushing your knees out as you said. Clearly, you'll need to pay extra-special attention to keeping proper lumbar extension while squatting with such tight hamstrings. Perhaps several warm-up squats are in order before squatting.

To answer your OP, I don't think you can over do it in your case so long as you're not hurting yourself in the process. It's not a bad idea to attack problems such as these aggressively - stretching and foam rolling often.

Thanks Jameson. I actually did a few "bar squats" today to see if I was breaking parallel (my gym is full of mirrors). I had one set that looked nearly textbook, but when I went to record myself, it was falling just short. I think it'll be any day now.

I'm glad I can hit this stuff aggressively, because thats exactly how I've been doing it. Literally stretching almost any chance I get, squatting and holding whenever, etc.

[mtx0]

I was wondering if it is possible to avoid hurting my knees doing squat stretches/body weight squats?

I have some pretty interesting knee area pain when I woke up today, specifically if i grab my calf to touch my hamstring, or press down on my knees on the ground.

Am I doing something wrong? Anything I should try harder to focus on when I do these stretches to avoid the knee pain that happens after?

thanks.

[nisora33]

I was wondering if it is possible to avoid hurting my knees doing squat stretches/body weight squats?

I have some pretty interesting knee area pain when I woke up today, specifically if i grab my calf to touch my hamstring, or press down on my knees on the ground.

Am I doing something wrong? Anything I should try harder to focus on when I do these stretches to avoid the knee pain that happens after?

thanks.

Dude, it's gonna be difficult for anyone to recommend anything without video. We're all just going to keep pulling stuff out of our asses until more information is present.

-S.

[mtx0]

Dude, it's gonna be difficult for anyone to recommend anything without video. We're all just going to keep pulling stuff out of our asses until more information is present.

-S.

Ok! I'll take some videos tomorrow and upload. I'll include the stretches I'm doing at the gym, as well as the current depth that I can reach with a barbell.

[mtx0]

http://www.youtube.com/watch?v=1YQbxMZUPK0

here's what I've managed so far after 3 weeks of aggressively stretching. Am I doing anything wrong here?

Sorry about the head-turn.

edit: put in nohead turn video.

[cjangelo]

http://www.youtube.com/watch?v=U42EnHPDoKM

Fucking fix that video, dude.

A comment:
I can't squat with just the bar. I need 95lbs on my back to perform a proper squat. That's what I start my warm up with.

A suggestion:
If you're looking for another way to stretch your hamstrings while practicing lumbar extension, use the back extension thing. Arch your lower back hard, and slowly lower your upper body. Hold the arch while in the bottom position. It should be a nice combination of hamstring stretch/lumbar extension.

[mtx0]

http://www.youtube.com/watch?v=1YQbxMZUPK0

there ya go.

also I just noticed how horrible the music is in the background.