Improving Core and Lumbopelvic Control with the Slideboard Hamstring Curl

After attending all three of the Postural Restoration Institute’s (PRI) fundamental courses it become quite clear to me that there are numerous movements that, as coaches, we can improve with regards to cueing and coaching our athlete’s.  These courses have also served to increase my understanding of functional anatomy and the associated inherent asymmetries which quite honestly I was mediocre at best.  One of the many important messages is the function of the hamstring/abdominal force-couple in the sagittal plane that is typically lost in those living in an extended pattern.

very "hip flexor and back extensor" dominant

very “hip flexor and back extensor” dominant”

The picture above is a common posture that comes into our facility (significant anterior pelvic tilt).  When we see this we know that core stability is compromised since the zone of the diaphragm is now lost which doesn’t allow the diaphragm, obliques, and TA (transversis abdominis) to function.  Check out this common postural flaw in the below picture (rib flare=poor deep core function)…

download (2)

You may be wondering what the heck does this have anything to do with a slidebord hamstring curl, but understanding all these compensatory patterns (rib flares, anterior pelvic tilt, heavy back extensor recruitment, and probably forward head posture) helps us cue our athlete’s out of poor patterns which can cause issues down the line such as muscle strains, chronic sympathetic dominance, degenerative disc issues, under recovery, etc..)

One of the ways we coach our athletes to perform posterior chain dominant exercises is to fully exhale and engage their abdominals (not simply rectus abdominis) before initiating the movement.  Here is a video of how NOT to do a slideboard hamstring curl.

  • heavy arch in the lumbar spine
  • ribs are “up”
  • pelvic is not neutral because of the above (still anteriorly tilted)

Correct execution:

  • pelvis is neutral
  • ribs are down/abdominals are engaged via the exhaled position
  • hamstring and glutes can now function properly because they are in the correct position to do so

We typically pair our exercises with movements that will…

  • encourage proper position during the main lift (slideboard hamstring curl –> glute bridge or core exercise)
  • use correctives that the athlete needs based on their assessment

One that we see that transfers well with most hip dominant pattern are supine deadbug variations.  The same execution applies–> ribs stay down, abdominals engaged, low back can be “felt” into the ground

Stability Ball Dying Bug

If you want more information on how to assess, adapt, and correct movements, training programs, and simply become a better personal trainer or strength coach, I would highly recommend Kevin Neeld’s Optimizing Movement DVD set.  I have been fortunate to work under him and this is one of many strategies I’ve learned with regard to improving the durability and performance of our athletes.  Click on the picture below to get started!

Optimizing-Movement-DVD-Package2-1024x702

Cheers,

Matt



Categories: Core Training, Injury Prevention, Strength Training

Tags: , , , , , ,

6 replies

  1. Hey Matt,
    What is an alternate exercise to the slideboard hamstring curl if you do not have access to a slideboard?

  2. Thanks, buddy. Instead of buying the furniture movers, I’ve been using some of my old hockey socks. Yes, They’ve been washed. THanks for the idea.

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