Hamstrings and Hamstring Tendons with Johan Lahti

Apr 14, 2025

Johan Lahti, a strength and conditioning coach with a PhD, dives deep into the intricacies of hamstrings and their role in athletic performance. He discusses the anatomical complexities that make hamstrings essential for speed and injury prevention. Lahti highlights the differences between proximal and distal injuries, the impact of fatigue on injury risk, and the necessity of targeted rehabilitation strategies. He also shares practical training recommendations, including the importance of trunk control and specific muscle activation techniques for optimal performance.

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ANECDOTE

Johan's Hamstring Fascination Origin

Johan Lahti's obsession with hamstrings began during his 2011 exchange in Canada and mentorship under experts like Paul Balsam.
Balsam was passionate about hamstrings long before much research backed his insights, showing early deep coaching knowledge.

INSIGHT

Complex Hamstring Muscle Anatomy

Hamstring muscles differ greatly in tendon structure, fascicle length, and pennation angle, affecting their function.
The biceps femoris long head is a hybrid muscle, blending features of fast shortening and high force capacity, likely contributing to injury risk.

INSIGHT

Evolution Shapes Hamstring Function

Human evolution favored hamstring adaptations for speed with shorter moment arms, allowing longer limb movement.
This contrasts with apes, who have longer moment arms suitable for climbing force but less speed efficiency.

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Chapters

00:00 Introduction to Hamstrings and Johan's Background 03:11 Functional Anatomy of the Hamstrings 06:13 Complexity of Hamstring Function and Evolution 09:06 Injury Mechanisms and Proximal vs Distal Injuries 12:02 Fatigue and Its Impact on Hamstring Injuries 15:04 Sport-Specific Hamstring Injury Risks 18:12 Rehabilitation and Development of Hamstrings 32:55 Understanding Hamstring Function and Training 37:13 The Importance of Hamstring Strength and Conditioning 42:00 Injury Prevention and Rehabilitation Strategies 46:14 Common Mistakes in Hamstring Rehabilitation 52:29 Optimizing Hamstring Training for Performance 56:20 Practical Recommendations for Hamstring Development 01:00:59 Future Directions in Hamstring Research

Takeaways

Johan Lahti has a strong background in strength and conditioning.
Hamstrings are crucial for speed and injury prevention.
The anatomy of hamstrings is complex and specialized.
Biceps femoris long head is the most commonly injured hamstring.
Fatigue significantly alters movement patterns and injury risk.
Different sports have varying rates of hamstring injuries.
Proximal injuries are more common than distal injuries.
Effective rehabilitation requires understanding of hamstring function.
Training should focus on both hip and knee movements.
Range of motion is key for optimal performance. Knee-over-hip movement targets specific hamstring muscles.
Nordics are effective for hamstring injury prevention.
Trunk control is vital for efficient hamstring function.
Thorough hamstring development addresses all muscle groups.
Hamstrings may require different training strategies based on fiber type.
Acceleration plays a significant role in hamstring rehabilitation.
Strength training should focus on a large range of motion.
Sled training can enhance sprinting performance.
Eccentric overload studies are needed for better understanding.
Practical application in training is crucial for athletes.

Linktree: https://linktr.ee/r5.johan?fbclid=PAZXh0bgNhZW0CMTEAAacrLUbPVowp-fLmXuiL24aEhLAbiDybz36SPGRE1B5OGUQazY4BMcIuIcmP6A_aem_v59RXN2FxyxAgIMsNZpAmQ

Instagram: https://www.instagram.com/r5.johan/?hl=en

Twitter: https://x.com/lahti_johan

Notes: https://jackedathlete.com/podcast-141-hamstrings-and-hamstring-tendons-with-johan-lahti/