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View Full Version : greater activation of the hamstrings: the razor curls



TPT
06-26-2009, 12:47 PM
alright, here is another novel exercise touting "effectiveness" and "functionality." this time for the hamstrings. oliver and dougherty (2009) conducted a study to examine the effects of the "razor curl" and it's effects on emg activation of the hams and glutes.

the razor curl is the lying hamstring curl with concurrent hip flexion. the suject lyed prone with knee flexion as we typically do. but, the difference is the addition of hip flexion as the body moves caudally. check out the pics on the second link. anyway, emg outcomes were highest once the hip flexe to 90 degrees and the knees past 90 degrees. pretty interesting.

who wants to try this out?

more on the kinesiology and arguements for hypertrophy and functionality later.


The Razor Curl: A Functional Approach to Hamstring Training.
Original Research
Journal of Strength & Conditioning Research. 23(2):401-405, March 2009.
Oliver, Gretchen D 1,2; Dougherty, Christopher P 3

Abstract:
Oliver, GD and Dougherty, CP. The razor curl: a functional approach to hamstring training. J Strength Cond Res 23(2): 401-405, 2009-This study examined the effectiveness of a functional hamstring training exercise, the razor curl on conditioning the hamstring and gluteal musculature. Eight healthy, female intercollegiate athletes participated (mean age 20.8 +/- 3.9 years; mean height, 177.8 +/- 10.9 cm; mean weight, 67.3 +/- 9.9 kg). Electromyographic (EMG) data were collected on the following muscles: medial hamstring (semimembranosus and semitendinosus), biceps femoris, gluteus medius, and gluteus maximus while participants performed the razor curl. The functional positioning of the razor curl showed maximum activation of the medial hamstring muscle group of up to 220% of its maximum voluntary isometric contraction (MVIC), just as the biceps femoris displayed a max of up to 140% of MVIC. Maximum activation of the hamstrings and gluteals were observed from the point of 90[degrees] of hip flexion to the point of knee flexion beyond 90[degrees]. These data reveal that the razor curl does indeed activate the hamstring musculature and based on the mechanics of the razor curl one can train in a more functional position. It is known biomechanically that flexing the hip allows for a lengthening contraction of the hamstring at the hip, thus allowing for a more optimal forceful contraction of the hamstrings at the knee. In conclusion, the razor curl hamstring exercise is designed to increase hamstring contractibility by placing the hip into flexion. By including strengthening the hamstring in a functional position one accentuates other land based training methods such as jump landing training in efforts to ultimately decrease the susceptibility of anterior cruciate ligament injury.

http://www.nsca-jscr.org/pt/re/jscr/abstract.00124278-200903000-00009.htm;jsessionid=KG3SLpynJrlWg2LkcGvYp6pCJfvFc fvM28PPBNvgdM5dnyQL8lTs!-631714950!181195629!8091!-1

http://coehp.uark.edu/HPL/media/The_RAZOR_curl.pdf

Ninja Loco
06-26-2009, 02:08 PM
Great find, PT!!! Thank you!!

TPT
06-26-2009, 02:49 PM
Great find, PT!!! Thank you!!


you're welcome ninja. so you gonna try them? the only other exercises i could think of with similiar movements are squats and leg presses. however, the overall biomechanics remain different. it might just me good as variation for hams.

Ninja Loco
06-26-2009, 03:10 PM
you're welcome ninja. so you gonna try them? the only other exercises i could think of with similiar movements are squats and leg presses. however, the overall biomechanics remain different. it might just me good as variation for hams.
I was just now going over how we were going to be able to do them without one of those machines with the pads. It doesnt look like you absolutely need one of those....Im wondering what else we can do them on.

TPT
06-26-2009, 03:45 PM
I was just now going over how we were going to be able to do them without one of those machines with the pads. It doesnt look like you absolutely need one of those....Im wondering what else we can do them on.

yeah i'm looking at the pics and the movement appears as if we can use the basic leg curl machine. it might take some trials to concurrently flex our spine, hips, and knees.

we can use our arms to assist in the movement as we "push up" and sit back in a "cat stretch." actually, if we are able to use our knees as a pivot point, our hip and trunk flexors would assist in the movement. thus, genertate more overall internal forces for the movement. just tried while in clinic, but not in the actual machine.

Ninja Loco
06-26-2009, 03:51 PM
Yeah I just tried it off the floor without support...... great, now Im even uglier.

Ninja Loco
06-26-2009, 03:54 PM
Phuck me running........ I knew I had seen this movement before. My godlike intelligence gets in the way sometimes..... You know, an ab roller performs the same mechanics on the hams at the beginning of the move.

TPT
06-26-2009, 04:15 PM
Phuck me running........ I knew I had seen this movement before. My godlike intelligence gets in the way sometimes..... You know, an ab roller performs the same mechanics on the hams at the beginning of the move.


exactly. lol. except the greatest load would be at the tibias/ankles causing a knee extension moment we would have to resist.

Ninja Loco
06-26-2009, 04:18 PM
Im following..... but Im not following...... Im experimenting with it because I want a couple of my girls to try this..... I dont feel the load that you're talking about. It's square on my hams. But then again I know what Im looking for......... I dont want to have to hold their legs down from behind, if you know what I mean, LOL.



Or maybe with a small swiss or medicine ball....

TPT
06-26-2009, 04:24 PM
Im following..... but Im not following...... Im experimenting with it because I want a couple of my girls to try this..... I dont feel the load that you're talking about. It's square on my hams. But then again I know what Im looking for......... I dont want to have to hold their legs down from behind, if you know what I mean, LOL.



Or maybe with a small swiss or medicine ball....


ok i know what you mean. lol.

pardon me, i meant the load would be by the ankles if we used the hamstring curl machine. thus, stress on the hams. we're gonna have to try on the actual machine.

or find another way such as using our lovable swiss ball.

Klaus Urine
07-04-2009, 07:50 PM
I can't see how you'd do it without that special machine.

TPT
07-05-2009, 02:36 PM
I can't see how you'd do it without that special machine.


try them and report back to us.

Ninja Loco
07-05-2009, 02:53 PM
I dunno..... I think TPT has something good with that swiss ball idea.

Klaus Urine
07-05-2009, 03:32 PM
try them and report back to us.How? My gym doesn't have the razor curl machine.

Ninja Loco
07-05-2009, 03:41 PM
How? My gym doesn't have the razor curl machine.
I think he meant try them regardless and see. Then report back to us.

TPT
07-05-2009, 04:23 PM
I think he meant try them regardless and see. Then report back to us.


exactly.

Klaus Urine
07-05-2009, 04:23 PM
How can you try them if you don't have the gear?

Ninja Loco
07-06-2009, 07:47 AM
How can you try them if you don't have the gear?
By southern engineereing something, like we've been toying with. You got a swiss ball? or an ab roller? try it and see. Then report back to us. Im going to see if my main girl can use the swiss ball for these tonight.

Klaus Urine
07-06-2009, 04:06 PM
By southern engineereing something, like we've been toying with. You got a swiss ball? or an ab roller? try it and see. Then report back to us. Im going to see if my main girl can use the swiss ball for these tonight.You keep talking about a Swiss ball, but it's useless without significant resistance.

Ninja Loco
07-06-2009, 09:11 PM
You keep talking about a Swiss ball, but it's useless without significant resistance.
And we mentioned someone holding the ankles to possibly facilitate the resistance factor. The swiss ball merely takes the place of that huge roll...type...thing....

Klaus Urine
07-06-2009, 09:13 PM
Ah. I think I'd like a machine better. Not to mention I train on my own.

Ninja Loco
07-06-2009, 09:16 PM
Shit me too. On both counts.