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06-26-2009, 12:47 PM #1
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greater activation of the hamstrings: the razor curls
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/...195629!8091!-1
http://coehp.uark.edu/HPL/media/The_RAZOR_curl.pdf
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06-26-2009, 02:08 PM #2
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Great find, PT!!! Thank you!!
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06-26-2009, 02:49 PM #3
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06-26-2009, 03:10 PM #4
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06-26-2009, 03:45 PM #5
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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.
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06-26-2009, 03:51 PM #6
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Yeah I just tried it off the floor without support...... great, now Im even uglier.
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06-26-2009, 03:54 PM #7
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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.
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06-26-2009, 04:15 PM #8
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06-26-2009, 04:18 PM #9
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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....
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06-26-2009, 04:24 PM #10
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07-04-2009, 07:50 PM #11
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I can't see how you'd do it without that special machine.
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07-05-2009, 02:36 PM #12
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07-05-2009, 02:53 PM #13
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I dunno..... I think TPT has something good with that swiss ball idea.
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07-05-2009, 03:32 PM #14
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07-05-2009, 03:41 PM #15
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