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Browsing Category Exercise Highlight

5 Exercises to Build Hamstring Strength & Resilience

March 22, 2019 · by Garrett McLaughlin

Article written on March 11th, 2019 at 09:15am | Follow Garrett on Facebook and Instagram |

The hamstrings are a group of muscles located at the backside of the thigh which are super important for runners. These muscles are most active during late swing phase and initial ground contact to decelerate the limb and provide shock absorption. This role often leaves the hamstring group overworked, feeling tight, and likely to suffer from chronic injury, such as: strains, tendinopathy, and bursitis.

Increasing running speed or consistently running uphill sections may also elevate the demand on these muscles. Therefore, a progressive hamstring training program is advised to build strength, endurance, and tolerance to load. With a greater capacity to withstand the forces of running, this ensures the hamstrings are not pushed beyond their limit.

Because running is such a mid-range activity, the hamstrings are rarely lengthened to the point where flexibility becomes an issue. Therefore, even though they may sometimes feel “tight,” building strength and resilience is often the best strategy to reduce this symptom.

Due to the hamstrings role in controlling the limb during the late swing phase, incorporating an eccentric component is vital for proper function to match the demand of the sport. This means placing emphasis on creating a contracted muscle and slowly controlling throughout the range of motion (i.e. eccentric ball curl and eccentric single leg ball curl).

In addition to these ground-based exercises, I highly recommend targeting the hamstrings in an upright and hip-dominant position. This would include exercises, such as: romanian deadlift, single leg deadlift, etc. But, for our purposes today this exercise progression will be a very helpful, and simple, starting point.

To help provide you with structure and guidance, below are 5 ground-based exercises that I commonly use to target posterior chain strength. They begin with bilateral and unilateral isometric (no change in knee joint angle) strengthening and progress to bilateral and unilateral isotonic (change in knee joint angle) strengthening.

Here are 5 exercises to build hamstring strength and resilience…

Exercise #1: Long Lever Bridge

Exercise #2: Long Lever Bridge with Marching

Exercise #3: Eccentric Ball Curl

Exercise #4: Ball Curl

Exercise #5: Eccentric Single Leg Ball Curl

So, where do you begin?

When it comes to strength training and running, progression is king. Therefore, progressively increasing the demand on the body, and specifically the hamstrings, is important to promote good form and function. Don’t skip to the last exercise in the progression, but gradually expose the hamstrings to an increased load one week at a time.

When looking at the following hamstring progression template, it’s important to complete one exercise at a time before moving on to the next. For example, start with long lever bridge and complete the required sets and repetitions for 4-weeks. Then, move on to the long lever bridge with marching. Then, move on to the eccentric ball curl… This sequence allows you to master each movement before moving on to the next, rather than throwing everything at the hamstrings and hoping you are successful.

Here is a simple guideline to follow when programming these exercises over a 20-week period:

I hope this progressive hamstring loading protocol provides you with more guidance in the quest for sustainable, and injury-free running. Stay consistent to the cause and be patient! Please feel free to comment below with any questions on the topic.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Core Training for Runners: Stability vs. Flexion-Based Exercises

March 18, 2019 · by Garrett McLaughlin

Article written on March 14th, 2019 at 01:44pm | Follow Garrett on Facebook and Instagram |

When we look more closely at how the spine functions during running, it becomes clear that stability is a more relevant characteristic than strength. The spine does go through a small amount of rotation but you are never flexing, extending, or rotating through the range of motion. Or, atleast I hope you aren’t! So why would you only train the core via flexion-based exercises and through these unused ranges, while neglecting the stability component altogether?

Core stability is very important when resisting unwanted joint positions and maintaining proper alignment. During running the spine should remain upright, rigid, and resisting external forces so the lower body can move efficiently. Like I mentioned above, there is a degree of rotation that happens which acts as a counterbalance to the lower body. But, for the most part, stability and proper positioning of the spine are far more important than solely possessing a strong core.

My goal with this video blog is to educate and hopefully build awareness around proper core training for runners. Don’t get me wrong, crunches, sit-ups, and other core exercises can still be used with this approach. But, if you are looking to train the core in an effective way that carries over to better performance and longevity in the sport of running, there needs to be an emphasis on stability of the spine.

In the following video, I want to walk you through (3) of the best core stability exercises for runners. They include:

Dead Bug
Bent Legs Lowering
Front Plank

Note: It’s important to pay close attention to the position of your pelvis and spine. Maintaining a neutral spine is important to reinforce throughout the duration of the exercise. Once this position is lost, re-set, and go back into your repetitions or hold.

Now it’s up to you! Use this article and video as a guide to see where your current core training program is lacking. If it consists solely of core strengthening and no stability, I highly recommend adding some of the exercises I outline in the video.

Obviously this is a very basic starting point to see better results that carryover to your running. So please let me know if I can help you by designing a more individualized program to achieve your running goals.

Please comment and leave feedback below on your thoughts from the article or core training in general.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

3 Lower Extremity Exercises That Are No Longer Helping You

March 14, 2019 · by Garrett McLaughlin

Article written on March 14th, 2019 at 01:48pm | Follow Garrett on Facebook and Instagram |

Progression is key when it comes to running and strength training. You can’t continually do the same mileage or exercises and expect better results. Most runners understand this and do a great job building mileage in preparation for their goal race. But, it becomes a little more clouded on the strength training side of things.

Since it’s easy to become comfortable or even stagnant with your strength training program, there are a few concepts I want to introduce…

Progressive overload is very similar to what you do when preparing for a 5k, half marathon or full marathon. You patiently and progressively follow a running plan for 12-18 weeks (or more) to improve the body’s tolerance to a given distance. This helps prepare you for the race so you can run it successfully without overloading the body. The same approach needs to be taken into consideration with your strength training program.

To follow this concept with your strength training, a few variables can be manipulated to see positive results. They include: increasing repetitions, increasing sets, increasing resistance, modifying the speed of movement (faster or slower), modifying the range of motion (less or more), increasing the stability component, progressing the movement, etc. All of those things can be changed in some way to increase demand on the body.

Since approximately 80% of runners get injured each and every year, there is this influx of physical therapy type exercises in the performance world. It is still good to complete corrective exercises to fine tune your weak links and resolve any imbalances. But at a certain point, performing these same exercises for months or years on end won’t provide enough of a stimulus to elicit a positive response. That’s why progressing the movement and somehow increasing the demand on the body is needed for sustainable results.

Single leg loading needs to be a priority when it comes to strength training for runners. Running requires bounding from one leg to the other. Therefore, you must be strong, stable, and resilient enough to withstand these forces for your given mileage. This is usually where I see a big disconnect in runner’s programs.

Let me ask you…

Are ground-based strengthening exercises enough to bridge the gap to running? No.
Will exercises on two legs translate to the single leg demand of running? No.

Obviously, there may be a few exceptions as there are with everything. But typically those will provide little carryover to running. Therefore, getting upright and into split stance or single leg stance is not only recommended but necessary to be a successful runner. This will help your body be more tolerant to the loads of running, and thus increase performance and reduce overloading the body.

Lastly, plyometrics are essential to teach the body how to efficiently create and absorb energy and promote healthy tendons. This is a path that many runners don’t venture down, either because it’s confusing or they are afraid of getting hurt.

If you reflect back on running, it requires energy storage and release when bounding from one leg to the other. This is quite demanding on the musculotendinous unit and therefore needs to be trained so people are ready to handle these forces. Incorporating various jumping, landing, and plyometric-like exercises can be very advantageous when programmed properly. And I’m not talking about some of that crazy stuff you see on instagram. It can be as simple as repetitive jumps in place, jumps with emphasis on landing, hopping, and much more.

Next, I want to elaborate by sharing an exercise that fits within each category mentioned above. Following each exercise is a suitable progression that would be very helpful in seeing better results with your strength training program. These exercises include:

Progressive Overload: Clam Shells —> Modified Lateral Elbow Stabilization/Lateral Elbow Stabilization
Single Leg Loading: Squats —> Split Squat ISO Hold, Split Squats
Plyometrics: Calf Raises —> Ankle Hops

Take a second and put it all together by watching this video which discusses the 3 exercises that are no longer helping you, as well as a progression to really take your running to the next level.

If you have any questions about how to safely and effectively progress your strength training program, please click here to reach out directly.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Why Certain Core Exercises Hurt Your Lower Back

November 25, 2018 · by Garrett McLaughlin

Article written on November 19th, 2018 at 01:46pm | Follow Garrett on Facebook and Instagram |

Does your lower back feel healthy and pain-free throughout the day but only to become very irritated with certain core exercises? Instead of jumping to conclusions, it’s important to realize two important factors:

You never have low back pain throughout your daily routine
Your back pain increases in response to specific movements

When this is the case, it’s important to take a step back and look at the bigger picture. Of course, seeking an evaluation from a trained healthcare professional can be a viable option. And, I always recommend this when dealing with pain or before getting started with an exercise program. But, if you have narrowed down the painful stimulus to specific movements, then it seems more impactful to either remove the trigger or assess technique and form while performing those movements.

The core is a complex area of the body. In the movement world we refer to this as the lumbopelvic hip complex. Therefore, it encompasses more joints and muscles than most people realize.

For decades we have been addressing this area with exercises such as sit-ups, crunches, supermans, etc. These can be beneficial to increase strength at the musculature surrounding the core. But, how much impact do they have on stability? And, do they place an unwanted amount of compressive force on the spine itself?

Instead of always strengthening these muscles in an attempt to build a healthy and resilient spine, let’s incorporate a stability component to improve control and positioning of each spinal segment. Too often do I see people performing tons of flexion, extension, and rotation-based movements without any focus on stability and joint position. Yes, this might build a killer 6-pack, but is it the best long-term strategy for spine health?

So, where do you begin? Self-assessing core stability can provide feedback into how well you are controlling the position of your spine. This isn’t how much weight you can move or repetitions on a sit-up. But rather how well you maintain neutral while the extremities move.

A simple and effective self-assessment is the legs lowering drill. I would recommend performing this with a 10-second eccentric (lower) while monitoring the position of the pelvis, spine, and rib cage. Sometimes it can be helpful to have a friend look at these areas for you to provide more accurate feedback. The video below will provide an explanation on how to properly perform this self-assessment.

Following the legs lowering self-assessment, if you notice that the lumbar spine loses it’s position into extension before the legs lower to 45 degrees, it’s important to patiently and consistently work on improving core stability. In the following video, I want to walk you through a simple exercise progression that serves as the foundation for better lumbar stability. These exercises include:

Hooklying marching
Dead bug
Overhead dead bug

If this approach to core training is new to you or you found that it was very challenging to perform these exercises with good control, it’s important to make these stability exercises a staple within your program. What’s important when it comes to improving stability is not attempting the hardest variation and struggling through with minimal success. Instead, perform the exercise that challenges you in a productive way for 4-8 weeks before moving on to the next. The goal should be quality and execution over quantity.

If you have any questions or need help troubleshooting any lower back pain as it relates to your current exercise program, please feel free to comment below or message me directly. I hope this video provided you value in some way. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Understanding the Complexity of the Lunge (and it’s variations)

October 3, 2018 · by Garrett McLaughlin

Article written on October 3rd, 2018 at 10:00am | Follow Garrett on Facebook and Instagram |

The lunge, and all of it’s variations, should be a staple within your movement program. Since much of what you do daily involves emphasis on single leg strength, stability, and balance, there is really no reason why you would overlook the lunge. This is especially true if you are active by walking, running, or playing sports.

One of the biggest problems that prompted me to write this article was the lack of attention to detail concerning the form which makes the lunge effective. Since I work in a fitness facility, I have the privilege of watching people move and specifically lunge on a daily basis. This is a privilege and also a curse, because often it’s not always pretty.

You can’t blame the person performing the lunge if they have never been told how to lunge properly. I think the problem stems from assuming everyone knows how to lunge that gets us into trouble. Yes, this is one of the most popular exercises anywhere. No, it does not just happen naturally, especially in our technologically-crazed and movement-restricted society.

So, what needs to happen? The teachers (trainers, coaches & therapists) need to teach.

My goal is to not expect that everyone knows what I know. I have spent many years of schooling, internships, and hands-on experience working with people on a daily basis while assessing and instructing movement. Just because you’ve done lunges before or have seen a “proper lunge” on Facebook or Youtube doesn’t mean your perception of the task matches your execution. Therefore, it’s important to use this article as a mental checklist while you are lunging to determine how you can be more proficient and effective with this movement pattern.

The basic principles to perform a proper lunge are:

Proper positioning of the pelvis
Alignment of the lower limb
Trunk angle/lean (can vary based on the focus on that lunge variation)
Position of the foot with support from the big toe

In the following video, let me walk you through all of the above mentioned areas so you can lunge more effortlessly and with better long-term results:

The tips provided in this video should be easily observed but that doesn’t always mean they are easily attainted. Please feel free to reach out directly if you notice difficulty getting into the right positions. This is common and most likely warrants an evaluation and specific corrective exercises to target any underlying limitations.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Hip Extension and It’s Impact on Lower Back Health

September 23, 2017 · by Garrett McLaughlin

Article written on September 23rd, 2017 at 10:33am | Follow Garrett on Facebook and Instagram |

The hip is a pivotal joint that plays a big role in function of the lower back. Oftentimes, lack of hip extension due to poor flexibility and/or weakness can predispose the body to lower back pain and injury. From another perspective, lack of anti-extension (abdominals/obliques) core control and pelvic positioning will cause the back to be forced into extension during extension of the hip. All of this is undesirable when it comes to health of the spine.

In the video below, I explain how hip extension impacts the lower back. But first, let’s appreciate how mobility and stability must work together to create an optimal environment…

During hip extension, as in basic hip strengthening exercises, walking, and running, the core must reflexively fire to stabilize the pelvis. I often see people in the gym working on glute strengthening with no regard to spine position.

When you extend the hip to a certain point, especially when done forcefully and/or without respecting it’s end-range of motion, the lower back has to extend and the pelvis tips anteriorly to allow this motion. Over time, hyperextension of the hip can lead to increased compressive forces at the lumbar spine and injury. See the picture below as an example of forcing hip extension and how the back is impacted.

Notice how the lower back changes, from more of a neutral and natural curvature at the start, to hyperextension at the finish? This occurs either due to creating false extension of the hip where the lower back is assisting the leg being lifted. Or, poor spinal stabilization and lack of anti-extension core stability, thus leading to excessive lumbar extension.

Take a second to watch the following video. I highly recommend you take notice next time you perform any hip extension movements. Can you isolate the hip while still respecting the positioning of the pelvis and lower back? This is an important concept to reduce the incidence of lower back pain and to also get more from your hips.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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