Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

In today's podcast episode, we're going to jump into three different ways that you can biohack your fitness, specifically for injuries, for sleep, and for breathing.

Okay, so in the recent Get Fit Guy episode, does biohacking your body really work?

I talked about some fitness shortcuts that actually do work, like electrical muscle stimulation

and hypoxia. Well, since then, I've come across a few other interesting

practices that could probably fall into the category of fitness hacks, so I thought I'd

share them with you. Specifically, you're going to learn a useful injury prevention tip, a quick

tip for sleeping better, and a way to enhance your breathing. So let's start off with the injury one. It's heal your hamstrings. I recently

discovered this infographic about a hamstring lengthening and strengthening technique that's based

on the concept that most hamstring injuries happen as your hamstrings are getting longer and stretching

beyond their normal limit. This might happen if you're, say, sprinting or kicking a soccer ball really hard.

Well, the trick is to train your hamstrings to become stronger while lengthening.

The lengthening phase is also known as the eccentric phase, by the way.

So how do you do this?

It's called the Nordic Hamstring Exercise.

I'm going to put a picture of this exercise and how it works over in the show

notes at quick and dirty tips.com slash get fit guy 246. But the basic idea is that about two-thirds

of hamstring injuries can be prevented with this simple move. It goes like this. You kneel on the

ground with a partner behind you

holding your ankles, and then slowly and smoothly lean forwards that your chest gets closer to the

ground. Use your hamstrings to put the brakes on your forward momentum until you can no longer

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