We hope you had an awesome Thanksgiving weekend with family and friends. Ours was great; my seven-year-old daughter stepped up as assistant chef, and it was the best our turkey has ever turned out.
I’m typically on clean-up duty and when you have a system, it’s done in a matter of minutes.
Speaking of systems, we rely heavily on systems in our gym. One example is our progression model for a common posterior chain exercise known as the SHELC, or Supine Hip Extension Leg Curl.
The video below was originally created for a remote coaching member who didn’t have access to a slide board or stability ball and needed alternatives. That led me to film a full progression you can use anywhere.
The SHELC is a fantastic exercise to train the hamstring across both knee and hip joints, working knee flexion, controlled knee extension, and hip extension.
The biggest mistake we see is letting the hips flex or drop during the movement. When that happens, the SHELC loses its effect and purpose.
To get maximal benefits, the glutes must stay engaged isometrically throughout to keep the hips extended. Then, the hamstrings can work by flexing the knee and then controlling the eccentric as you lower.
When performed correctly, you’ll feel a strong and balanced effort through your hamstrings, glutes, and core.
Top cues when performing SHELCs:
- Push or drive your heels down into the bench, sliders, stability ball, or whatever surface your heels are dug into.
- Keep your abs braced.
- Support your body weight on your shoulders, not your neck or head.
- Control the eccentric for a 3 second count.
Equipment options include a bench, or sliders, a slide board, stability ball, or a suspension trainer.
You can get creative out of the gym too. One of our long-time members, Jackie, uses the classic cookout paper plates on a rug floor for an effective variation.
Please watch the video, try the progressions, and let us know if the SHELC’s becomes the love/hate exercise it’s known to be in our gym.
