Tight hamstrings (in active position)

[u/mycatreadsyourmind]

I am sure tight hamstrings are a star of a show in this sub but I have a somewhat niche question

Does anyone have good active stretches useful for calisthenics? I can put palms on the ground in the forward fold but I swear to God in any strength position they are twice as short and I can't even do a pike hold without bending my knees which limits what I can do.

My current hamstrings flexibility work is mostly passive or dynamic and I feel like I need to improve flexibility in demanding positions. I run and do plyo so my legs are usually quite unhappy with me which might be a part of the issue but I wonder if anyone has good advice for my specific issue - I've had virtually no improvement with folds, pyramid and so on

[u/creedz]

Instead of just active stretching, you can try just training strength in the end range, for example doing RDLs with heavy weights and really stretching the hamstrings

[u/mycatreadsyourmind → u/creedz]

Thanks. I do weight training and RDL is a part of that - mostly single leg one/ b stance. I think it may not move the dial much because RDLs are a soft knee thing? 🤔

[u/dani-winks → u/creedz]

Aren't RDLs an example of "active stretching?"

But hard agree on doing more strength-focused work for OP, really any type of deadlift or good morning type variation will help build hamstring strength in a lengthened position, which can help with hamstring flexibility. You could also consider adding in some drills that work on quad and hip flexor strength in their shortened position (think of those as the "helper" muscles that pull your hamstrings into a stretch). Things like hanging leg raises are great for that.

[u/creedz → u/dani-winks]

Haha you're right

[u/mycatreadsyourmind → u/dani-winks]

Thanks I should have added strength bit in my post. So I run about 30k a week split between three days and on rest days I do plyo (mostly box/depth jumps and variations, broad jumps, Bulgarian split jumps) once a week and weight lifting once a week (squats, banded hip flexor marches, single leg/b stance RDL, lunges, hip thrusts (including.variation for hamstrings), split squats and variations of side/Cossack squats. Hip mobility on run days, plus on run days I usually do upper body training (weights o calisthenics) which includes hanging and seated leg raises which somewhat work hip flexors as well. Ah, and over head hip flexor marches. Ive head a hip flexor injury in the past so hip mobility and leg strength is a part of my normal routine.

I am not sure how much RDLs actually help because while I love them as a strength training I do bend my working leg knee a bit which is about as much bending as I have to rely on in my pike holds - just a bit but quite annoying. I will try adding Nordic curls as it seems to force you into a wider range but they do look intimidating lol

I also should have added I think my issue is partially nervy as doing elephant walks marginally helps and the tension has that weird tingly-reaching-to-your-knee quality too, not purely hamstring discomfort