Happy Monday to you.

Do you suffer from lower back ache and/or tight hamstrings?


If so then I can help.


Quick bit of Anatomy


Sandwiched between your lower back and the top of your legs you have your pelvis. For simplicity sake imagine this is a square box.


The muscles running up the back of your upper legs (hamstrings) are attached to the bottom back part of the box. The muscles running up the front of your thighs (quads) are attached to the bottom front part of the box.


Our abs attach to the top front part of the box and our spine attaches to the top back part.


All four of these connections have an influence on the movement and stabilization of the spine.


Fixing Tight Hamstrings


If you suffer from tight hamstrings then stretching them may NOT be the answer.


More often than not people are quad dominant, which means they have overactive Quads (thighs) because they don't use their buttocks enough. The quads become shorter just like when you pump up any muscle.


Shorter and overactive quads will pull on both the knee cap and also the bottom front part of the pelvis. The pelvis will tilt forwards slightly lengthening the hamstrings at the back and giving the impression that they are tight.


The solution: stretch your quads and strengthen your hamstrings.

This is how to stretch your quads:



If you were to stretch your hamstrings you are then allowing more slack for the quads to take in and so the problem worsens.


Single Leg Deadlifts are a great hamstring strengthening exercise

This is how to do them correctly



Fixing Lower Back Ache


If you now look at the top of the pelvis you can see how the tight quads and forward leaning pelvis effects the lower back.


As the pelvis leans forwards the back muscles shorten and the ab muscles lengthen.


If you have ever seen anybody with an excessive arch in their lower back (lordosis) this is usually due to a forward leaning pelvis. This excess curve in the lower back puts extra strain on the lower spine and usually back ache.


The solution: strengthen your core, GHD sit ups and back extensions are 2 of my favorites for this.


The Conclusion


The pelvis is at the centre of most movement. There must be a nice balance between the hamstrings, quads, abs and back. 


Most people I work with need to strengthen their abs, stretch their quads and strengthen their hamstrings.


Spend some time doing this and I'm sure your tight hamstrings and lower back ache with disappear.



I hope you found this useful.


Take care,

Coach Graham



What did you think of the half time show?

Warm-Up 8

Rowing Technique
Foam Roll
2 x 10
Ring Rows
Ring Pushups

Clean and Jerk

Every two minutes, for 12 minutes (6 sets):

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Metcon (Time)

For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

20 Minute CAP

Out of Town WOD

Complete exercises EMOM for 14 Mins

5 Air Squats

3 Broad Jumps

5 Hollow Rocks


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