The hamstrings and low back are connected via the pelvis and both collaborate to promote rotation of the pelvis forward or backward. Because of this, if the hamstrings are weakened or shortened, the amount that the pelvis can rotate is limited. Therefore, to promote the strengthening of the hamstrings, it is important to choose exercises that promote “lengthening” of the hamstrings under load while promoting good posture throughout the duration of the movement. For those reasons we will do a deep dive into a few exercises that will be sure to keep your hamstrings and back long and strong!

Objective

  • Developing postural strength in the trunk and flexibility in the lower body in order to strengthen positions that are specific to the Olympic Weightlifting snatch exercise

Muscle Groups Targeted 

  • Spinal erectors, hip extensors, knee flexors

Starting Position

  • Place either an unloaded barbell or dowel on your shoulders behind your neck with a shoulder-width grip pulling the bar into the shoulders
  • Stand with feet directly under hips with toes pointed forward

Movement

  • Push chest up and butt back to create tension through the back
  • Unlock the knees and slowly have your trunk flex forward as low as possible, while maintaining a flat or “tight” back and a slight bend in the knees
  • Once you’ve reached an end range of motion maintaining this technique, return back to the start position

Recommended sets and repetitions 

  • Three sets of 5 to 10 reps with a light load initially
  • Progress movement with more repetitions initially until trunk can reach a level parallel with the ground; once this is reached, increases in weight are more appropriate

by Devin Clayton

Devin is a Bachelors of Physical Education graduate from the University of Alberta. He is a Certified Strength and Conditioning Specialist through the NSCA and is a NCCP certified Weightlifting coach.