Hamstrings: stretches and exercises

[TsPoet]

I've been told if I can engage my hams that I'll be a better cyclist and be able to do better snatches and the like... but how?
When I ride 75 miles, I feel it in my quads. When I do 75 squats, I feel it in my quads. When I...
The folks I'm hanging out with talk about their hams.
I've asked my crossfit coach, and he showed me some good quad stretches, his feeling is that my quads are too tight.
But, still nothing.
So, I'm looking for some hamstring stretches and maybe some exercises.
Ideas?

[Veronica]

Do you have a fit ball or access to one?

Veronica

[TsPoet]

Do you have a fit ball or access to one?

Veronica

I do have an old one, that I haven't used in years.

[Veronica]

Wahine used to have in her blog a set of hamstrings exercises that I really like and that kick your butt. I'd looked for them really fast, but couldn't find them.

Essentially you put your feet on a ball and lift your butt up 15 times. Then you pull the fit ball in. On the 15th you keep the ball in and lift your butt again.

Sometimes I do these one leg at a time. They will work your hamstrings.

Veronica

[salsabike]

Here are the Wahine exercises. You can start with your calves on the ball if it's too hard to start with just your feet on there. http://www.youtube.com/watch?v=l9n8fnCgrtM&feature=feedwll&list=WL

[Veronica]

Thanks for finding them! They are great!

Veronica

[TsPoet]

Thanks for finding them! They are great!

Veronica

thank you all, now I have a place to get started. I'll even try that pilates thing, after I put 911 on my speed dial.

[salsabike]

thank you all, now I have a place to get started. I'll even try that pilates thing, after I put 911 on my speed dial.

:D

Veronica, she has a whole youtube channel: http://www.youtube.com/results?search_query=wahinemultisport&aq=f

[Veronica]

I had no idea! I'll have to check it out when I get home. I miss her posting here!

Veronica

[TsPoet]

I had no idea! I'll have to check it out when I get home. I miss her posting here!

Veronica

I logged in (at work, shame on me) so i could "like" her posts, let her know we appreciate them.

[bluebug32]

Doesn't this also have to do with refining your pedal stroke to involve the hamstrings? I just read this:

http://www.active.com/cycling/Articles/Strokes_of_Genius__Refine_Your_Pedaling.htm?cmp=17-9-443

[TsPoet]

Doesn't this also have to do with refining your pedal stroke to involve the hamstrings? I just read this:

http://www.active.com/cycling/Articles/Strokes_of_Genius__Refine_Your_Pedaling.htm?cmp=17-9-443

Yeah, I actually spin 1-footed sometimes to work on my stroke. I think it was LaMond who used to talk about wiping gum off your shoe.
I also have Q rings.

[KnottedYet]

I miss Wahine, too. Thank you, Salsa, for the link to her youtube stuff.

TSPoet, you are "quad dominant" or "gluteal amnesiac" or "dumb butt syndrome."

Strengthen the hammies and buns, but also learn how to get them activated all the time!

[indysteel]

I went to PT last fall, in part, because of dumb butt syndrome. I did a lot of bridges (make sure you keep your pelvis level), clam shells and fire hydrants. One exercise I found really helpful involved laying on my stomach and lifting my leg a few inches off the ground--but the trick was to initiate the movement with the glutes, not the hamstring.