#Nordic Hamstring Curl

[wellnessuniverse]

A Complete Guide to Performing Nordic Hamstring Curl – Best Hamstring Exercises

[woso-dreamzzz]

*based off my classmate when doing lab for nordic curls (same person as the snacks ask)*

klumpig: *doing the nordic curl*

physio: *holding her legs*

klumpig: *does the exercise but at the end range, falls onto her face without catching herself*

sttc!r: *tries not to laugh*

klumpig: that was terrible!!

sttc!r: *now laughing* you’re supposed to go slow!! you cannot blame you falling on your face on your hamstring injury, you’re healed!

(^for reference)

Klumpig is about to blame absolutely everything on her (healed) hamstring no matter what it is

[fitnessandhealths-world]

Hamstring Exercises

Best Questions and Answers About Hamstring Exercises

Q1: What are the best exercises to strengthen the hamstrings?

A: The best hamstring exercises include:

Deadlifts (Romanian or Conventional): Great for overall hamstring strength and flexibility.

Hamstring Curls (Machine or Stability Ball): Isolate the hamstrings for controlled development.

Glute Bridges or Hip Thrusts: Strengthen hamstrings and glutes simultaneously.

Nordic Hamstring Curls: Builds eccentric hamstring strength to prevent injuries.

Single-Leg Deadlifts: Improve balance and target hamstrings individually.

Q2: How often should I do hamstring exercises?

A: Hamstrings can be trained 2–3 times a week, depending on your fitness level and overall workout plan. Allow 48 hours for recovery if you do high-intensity workouts.

Q3: What are the benefits of hamstring exercises?

A: Strong hamstrings:

Improve athletic performance (e.g., running and jumping).

Reduce the risk of injuries like strains.

Enhance posture and stabilize the pelvis.

Support overall lower body strength.

Q4: Can hamstring exercises help prevent injuries?

A: Yes! Exercises like Nordic curls and Romanian deadlifts focus on eccentric strength, which helps prevent common injuries like hamstring strains and improve resilience during activities like sprinting.

Q5: Are there hamstring exercises for beginners?...(More Q&A) Clike here

#tumblr #aesthetic #love #tumblrgirl #like #instagram #follow #photography #instagood #frasi #art #grunge #frasitumblr #sad #fashion #tumblrboy #quotes #s #likeforlikes #tumblraesthetic #cute #memes #girl #citazioni #likes #explore #photooftheday #tumblrpost #explorepage #meme

[how2fit]

If you hear the name “Nordic” and your mind instantly conjures up a tough-as-nails Viking, you're not alone. So if a workout move has “Nordic” in the title, it’s got to be effective, right?! Enter: the reverse Nordic curl, aka leaning camel, an eccentric exercise that hits your quads (and more) in all the right places. If you’re up to trying new challenges, the reverse Nordic curl may be your move. So what exactly is a reverse Nordic curl? Is it something that you should incorporate in your strength-training routine? Today, we’re talking all about the benefits of this exercise, and showing you how to do the reverse Nordic curl to strengthen your quads and tendons. Experts In This Article Kevin Noel, DC, CSCS, chiropractor, certified strength and conditioning specialist, owner of LeverEdge Chiropractic What is a reverse Nordic curl? To define a reverse Nordic curl, we have to start with a regular Nordic curl. Originating in Scandinavia, Nordic curls, or Nordic hamstring exercises (NHEs), isolate and strengthen the hamstrings. Nordic curls have been shown1 to prevent hamstring injury in athletes and are a valuable component of physical training. Regular Nordic curls are performed by kneeling, anchoring your feet under something, and leaning forward with your torso to engage your hamstrings. Then you raise yourself back up, keeping your back straight. The reverse Nordic curl (also known as the leaning camel) is the opposite move. Instead of leaning forward, you’re leaning back—no anchor required. It works your quads, hip flexors, and core, and you get some great potential benefits for injury prevention. “The main reason to incorporate any iteration of the Nordic curl into your routine would be for tendon health," says Kevin Noel, CSCS, chiropractor and certified strength and conditioning specialist at LeverEdge Chiropractic. Most of us probably aren’t thinking of our tendon health while we are hitting the gym, but if you want to remain active and age well, strong tendons mean serious injury prevention. How to perform the reverse Nordic curl Your browser does not support the video tag. Start in a tall kneeling position with the tops of your feet facing the ground (toes un-tucked). Slowly lower yourself backward, bringing your glutes closer to your heels while simultaneously keeping a straight line between your knees, hips, and shoulders. The goal is for your glutes to successfully touch your heels, but go back as far as you can. Then, by pushing the tops of your feet into the ground, return to the start position using your quadriceps and hip flexors. TIP If you struggle with recurring knee injuries, start out with low doses and gradually build up with higher volumes/rep ranges, according to Noel. “It's important to assess tolerance to the movement before jumping right in and [doing] high volumes,” he says. Benefits of the reverse Nordic curl Hard to mess up With any new move, there comes the risk of doing it the wrong way—but that risk is way lower with reverse Nordic curls. “The best part about both the Nordic hamstring curl and the Nordic reverse curl is there are almost no mistakes that can be made while performing the exercise,” Noel says. “This is because any deviation can actually be seen as a slight regression or modification.” There are just a couple of precautions to consider. “The only mistake to make is not properly warming up the tendons and muscles associated beforehand, which could possibly lead to injury," explains Noel. "Or by jumping right into the movement without assessing your ability to completely perform a repetition." Easy to incorporate Already have a training plan? You can easily incorporate reverse Nordic curls into your pre-existing routine. Noel recommends adding them into any lower body and/or core sessions, depending on your routine split (upper vs. lower body, etc). “Although the exercise itself might not be 'easy,' incorporating them into your routine should be a staple,

especially for people who have chronically tight hip flexors or chronic low back pain,” he says. How many reverse Nordic curls should you do? “If someone is newer to the movement, I would suggest starting out with fewer sets of smaller numbers, like 3 to 6, and assessing tendon tolerance," Noel says. "Once a baseline is established, rep ranges can be worked just like any other resistance training exercise, and performed to meet [your] goals.” Modifications are simple What if you’re unable to do a reverse Nordic curl? No worries! Modifying this move is simple. “My favorite [adjustment] to the movement would be to break the straight line between knees, hips, and shoulders," Noel says. "You could leave the torso perfectly upright throughout the entire range of motion and instead focus on keeping a straight line from just the knees through the hips." Still too tough? Noel suggests trying a supine (lying on your back) leg lift or hanging leg raise. Want to make it more intense? Hold a weight plate against your chest for added strength training. Injury prevention As we mentioned before, one of the biggest benefits of reverse Nordic curls is how they strengthen tendons. “All athletes, whether explosive, short-duration sport, or long-distance and high-endurance activity, can benefit from having strong, healthy tendons," says Noel. "Tendons are responsible for attaching the contractile components of muscle to bone, and are often the first thing to get injured in an overuse type injury." Works several muscles The reverse Nordic curl activates similar muscles2 as a single-leg squat, primarily working the quadriceps muscle. You're also engaging your core as you maintain a straight line forward and backward, which makes this a great abs workout. The balance required as you lean back means you're also using lots of smaller stabilizer muscles and even your glutes to steady your hips. Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey. Nunes H, Fernandes LG, Martins PN, Ferreira RM. The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella Review. Healthcare (Basel). 2024;12(15):1462. Published 2024 Jul 23. doi:10.3390/healthcare12151462 Pereira NDS, Chaffe LP, Marques MI, et al. Reverse Nordic Curl Does Not Generate Superior Eccentric Activation of the Quadriceps Muscle Than Bodyweight Squat-Based Exercises. J Sport Rehabil. Published online August 30, 2024. doi:10.1123/jsr.2023-0431

[tgrantwellbeing]

This is what Progress looks like

Benefits of filming your workouts - you can compare and contrast your progress, check your technique, correct poor movement patterns

Started including Nordic hamstring curls into my workout routine

- increase hamstring strength

- increase knee joint stability

- strengthen knee joints

First time I tried this exercise

- my lower back felt it significantly

- my hamstrings had DOMS in a major way

- I didn't have the strength or confidence to fully load my hamstrings to control my descent

Today's attempt

- felt I could significantly control my descent (still can't bring myself back up)

- didn't feel a thing in my lower back

- legs felt great, knees feel great, life is good

View this post on Instagram

A post shared by T. Grant Well:Being (@t_grant_wellbeing)

[swolldiers]

FEBRUARY

MONDAY

Machine Chest Press

Dumbbell flys

Seated Dumbbell Shoulder Press

Face Pulls

Bar Pushdowns

Bench Dips

Tuesday

Banded squats

Weighted lunges

Hamstring Curls

Leg Press

Deadlift

Weighted Squat

WEDNESDAY

Bent over rows

Lat pulldowns

Pullups

Reverse flys

Concentration curls

Bicep curls

Pushups

THURSDAY

Crunches

Side plank

Leg raises

30s-Plank

Russian Twists

Bicycle Crunches

W5

Clamshell

Weighted Lunges

Reverse Lunge

Nordic hamstring curl

Romanian Deadlift

Calf step-ups

SATURDAY

Overhead shoulder press

Lateral raises

Deadlifts

Pullups

Pushup

[zealousnightsublime]

Six underrated exercises that might revolutionise your workouts

Certainly! Here are six underrated exercises that can add variety and effectiveness to your workouts: 1.Turkish Get-Up: This full-body exercise engages multiple muscle groups and improves stability and coordination. It involves getting up from a lying position while holding a kettlebell or dumbbell overhead. The Turkish Get-Up targets the core, shoulders, hips, and glutes. 2.Farmer's Walk: This exercise is simple yet highly effective. Grab a pair of heavy dumbbells or kettlebells and walk for a designated distance or time. Farmer's Walks improve grip strength, core stability, and overall body strength. 3.Bulgarian Split Squat: This variation of the traditional squat targets the quads, glutes, and hamstrings, while also challenging balance and stability. Stand with one foot elevated behind you on a bench or step, and perform a squat motion with the front leg. 4.Suspension Trainer Rows: Using suspension trainers like TRX or gymnastic rings, perform rows by pulling your body up while keeping your feet on the ground. This exercise targets the back muscles, including the lats and rhomboids, as well as the biceps. 5.Battle Ropes: Battle ropes are thick, heavy ropes that can be anchored to a stable point. By performing various waves, slams, or rotational movements with the ropes, you engage your upper body, core, and cardiovascular system. Battle ropes provide a high-intensity, full-body workout. 6.Glute Bridge with Hip Abduction: The glute bridge primarily targets the glutes, but by adding a hip abduction component, you engage the outer hip muscles, such as the gluteus medius. Lie on your back, lift your hips off the ground into a bridge position, and then move your legs apart and back together while maintaining the bridge. Incorporating these exercises into your routine can help improve strength, stability, and overall fitness. Remember to consult a fitness professional before starting any new exercise program to ensure proper form and technique. 7.Nordic Hamstring Curl: This exercise targets the hamstrings, which are often neglected in traditional leg workouts. Kneel down on a soft surface with a partner holding your ankles, and slowly lower your body forward, using your hamstrings to control the movement. The Nordic hamstring curl is excellent for strengthening the posterior chain and reducing the risk of hamstring injuries. 8.Pallof Press: The Pallof press is a fantastic exercise for strengthening the core and improving stability. Attach a resistance band to a stationary object and stand sideways to the anchor point. Grab the band with both hands at chest height and extend your arms forward, resisting the pull of the band. This exercise engages the deep core muscles, obliques, and lower back. 9.Lateral Step-Ups: While step-ups are a common exercise, performing them laterally adds a new challenge. Stand alongside a step or bench and step up laterally with one foot, then bring the other foot up to meet it. This exercise targets the glutes, quadriceps, and outer thighs, helping to improve hip stability and balance. 10.Wall Slides: This exercise is great for correcting poor posture and strengthening the muscles of the upper back and shoulders. Stand with your back against a wall, feet slightly away from the wall, and slide your arms up and down while maintaining contact with the wall. Wall slides help activate the often neglected lower traps and promote better shoulder alignment. 11.Bear Crawls: Mimicking the movement of a bear, this exercise is a fantastic way to improve core strength, coordination, and overall body control. Start in a tabletop position with your hands and knees on the ground. Lift your knees slightly off the ground and move forward by stepping with opposite limbs. Bear crawls engage the core, shoulders, and hip muscles. 12.Sled Push/Pull: If you have access to a sled, pushing or pulling it can provide a challenging full-body workout. Load the sled with weight plates and push it forward or pull it backward using a harness or straps. This exercise targets the legs, glutes, core, and upper body muscles, providing a great cardiovascular and strength training stimulus. Incorporating these underrated exercises into your routine can bring a fresh perspective to your workouts and help you achieve new levels of strength, stability, and overall fitness. Remember to start with appropriate weights and progress gradually, and always prioritize proper form and technique. Read the full article

[mathewbaron]

Review of the EZ Nordic Bar Attachment for Hamstring Curls 

Nordic Hamstring curls have long been great for developing hamstring strength, speed and injury prevention. The nordic hamstring curl attachment made by the tib bar guy called "EZ Nordic Bar" is a great addition to any home gym to perform progressive loaded nordic hamstring curls without any expensive equipment.

[rolliaa]

Nordic hamstring curl

For the glute ham raise, the equipment set up and the knee placement can be quite challenging to figure out. The glute ham raise can be somewhat difficult to learn.Even though the glute ham raise isolates the hamstrings, other muscles such as the glutes and core stabilizers might overpower the exercise depending on fatigue and technique. The glute ham raise requires secondary muscles, which can take away from hamstring activation.The glute ham raise requires a very expensive piece of equipment that isn’t commonly seen in commercial gyms. The addition of a back extension can make this exercise effective in hitting a combination of the glutes, hamstrings, and core stabilizers. The glute ham raise can be modified to do a back extension as well.Contrary to the nordic curl which is anchored to the ground, the glute ham raise is fairly above the ground allowing for greater range of motion. The glute ham raise allows for greater range of motion.The leg support system makes the glute ham raise a much easier variation compared to the nordic curls. The glute ham raise is a much easier variation.Additional pad support allows for greater control and stability, which allows you to implement tempo reps for greater gains. The glute ham raise can use greater time under tension.Due to the support of the GHD pad, and the suspension above ground, there is greater assistance from other muscle groups to add additional weight and loading for this exercise. The glute ham raise can produce greater overload.Glute Ham Raise vs Nordic Curl: Pros vs Cons Glute Ham Raise Pros The Nordic curl has great versatility as well, allowing you to do it anywhere you have a partner or an anchor point. This exercise is common in the clinical setting for strengthening the hamstrings and promoting muscular health. The challenge of this exercise is that the entire upper torso is only being supported by the hamstring muscle, which if your goal is to build hamstring strength, can be extremely desirable. Wondering whether hamstrings improve deadlifting performance? Check out my article: Do Leg Curls Improve Deadlifts Nordic Curlĭue to the positioning and anchor point of the knees, the nordic curl requires only knee movement which promotes even further hamstring muscle isolation. The glute ham raise is used by Olympic lifters and powerlifters looking to improve lifts such as the power clean, squat, and deadlift. So while you’ll still incorporate your glutes, and other muscle groups like the spinal erectors, during the glute ham raise, the main muscle being used is the hamstring. Why is the knee joint important? Because the hamstrings are most activated when the knee joint flexes (like flexing your knee to bring your ankle toward your butt), which is the primary action that occurs when performing the glute ham raise. But, in the glute ham raise, you only have minimal hip extension, and the majority of the movement revolves around the knee joint. This is because in order to target the glutes you need “hip extension”, much like doing a barbell hip thrust or Romanian deadlift. While the glute ham raise suggests the exercise targets the glutes, the reality is that the hamstrings are activated to a much greater extent. Let’s dive into a quick overview of these exercises. This is why I implement either the nordic curl or the glute ham raise to isolate the hamstrings. However, a well developed hamstrings still supports the bottom of phase of a squat or the start position of a deadlift, which makes hamstring isolation fundamental to any successful strength program. Hamstrings are a difficult muscle to target in lower body exercises, especially since the glutes and quads are much more activated in compound movements like the squat, deadlift, and lunge. Glute Ham Raise vs Nordic Curl: An Overview The muscles used for each exercise (backed by research).Why the nordic curl is a strong alternative if you don’t have a GHD machine.Why the glute ham raise is the better option.If I had a GHD machine, and my goal was to build hamstring size and strength, I would pick the glute ham raise over the nordic curl every time.īut circumstances may be different for you. The glute ham raise requires a glute ham developer (GHD) to support the knees to allow for optimal positioning and greater range of motion. So, what is the difference between the glute ham raise and the nordic curl? The nordic curl is a more difficult option that requires a partner or a solid anchor point to support the feet in lowering yourself to the ground. The glute ham raise and the nordic curl are great for maximizing hamstring muscle activation, and depending on experience level and available equipment, there are circumstances where one can be more effective than the other.

[callsmains]

Nordic hamstring curl

#NORDIC HAMSTRING CURL HOW TO#

#NORDIC HAMSTRING CURL MANUALS#

#NORDIC HAMSTRING CURL FREE#

You will see progress relatively quickly.

The stability of the hip pad also makes this exercise safer if you are a beginner. Beginners will be more comfortable using a GHD machine as it provides a leg support system and allows you to progressively increase your strength and mobility for this exercise. This allows more space for the torso to move forward and down, creating a greater range of motion for the hamstrings to be targeted from multiple angles of knee flexion. The GHD machine anchors your body in a position elevated off the ground. The extra stability provided by the knee and hip support system gives you a greater ability to slow down and control your reps to produce more time under tension and greater strain on the muscle fibers. Here are some of the advantages of glute-ham raises. Here are some of the pros and cons of the glute-ham raise and the Nordic curl. The main pros and cons relate to the difficulty level, the equipment required and the complexity of the exercise set-up. The glute-ham raise and the Nordic curl target the same muscle groups and work the muscle fibers in a very similar way. Nordic curls are a more difficult variation that requires a partner or a secure way to anchor the feet as the lifter lowers their torso towards the ground.Īlex Bromley at Empire Barbell provides a great overview of both movements here. Glute-ham raises may be more suitable for beginners, but require access to a machine called a Glute Ham Developer (GHD) to support the knees and anchor the body in the right position. Other key differences include the experience level and equipment required. Glute ham raises require the knee to be placed on a machine pad, while the Nordic curl requires the knee to be on the ground. The main difference between a glute-ham raise and a Nordic curl is the knee placement. Nordic Curl What is the main difference between a glute ham raise and a Nordic Curl? Incline Bench Press: Differences, Pros, and Cons

9.11 Dips vs Bench Press: Pros & Cons with Videos.

9.10 Pendlay Row vs Barbell Row: Differences and Benefits.

9.8 EZ Curl vs Straight Bar Curls: Differences, Pros, and Cons.

Bicep Curl: Which Exercise Should I Be Doing?

9.4 Barbell Curl vs Dumbbell Curl: Benefits & Differences.

9.3 Lying Leg Curl vs Seated Leg Curl: Pros & Cons with Videos.

9.2 Leg Press vs Hack Squat: Differences & Benefits.

9.1 Barbell Row vs T-Bar Row: Differences, Pros, and Cons.

#NORDIC HAMSTRING CURL HOW TO#

5.2 How to do a Nordic Curl with Proper Form.

5.1 How to do a Glute Ham Raise with Proper Form.

1.1 What is the main difference between a glute ham raise and a Nordic Curl?.

Bench Press vs Chest Press: What’s the Difference?.

The 5 Best Creatine Supplements for Bulking.

#NORDIC HAMSTRING CURL MANUALS#

When you plug your info into the sign-up form below I’ll send 4 world record training manuals directly to your inbox within the next 60-seconds.

#NORDIC HAMSTRING CURL FREE#

Want Free Access to 4 World Record Training Manuals? If the instructional video and information helped you better understand the Nordic Hamstring Curl and how to use it, don’t forget to share it with your lifting buddies so they understand it too. Workout Placement: Near the middle or tail end of your training session after your main lower body movements (squats, deadlifts, etc). use a quicker eccentric) so you don’t excessively strain the hamstrings Sets & Reps: 3-5 sets of 5-8 repetitions per training session. Feel free to go into higher repetition ranges (8-12+) but seriously modify intensity (i.e. Intensity: On a scale of 1-10, difficulty should be a 7-9 on a regular basis. Keep constant tension on the hamstrings the entire time. Use as much upper body as you need to get started but no more than that. Initiate the concentric (ascending) portion by lightly pressing with your arms. Do Not just free fall towards the floor.ģ. Control the eccentric (lowering) portion for about 3-5 seconds on every rep. Keep your glutes squeezed tight the entire time and do not let your hips flex/hinge backwards throughout the whole drill.Ģ. To put an end to the confusion once and for all I’ve created the brief instructional video below along with a list of technique points and programming considerations.ġ. Unfortunately, most lifters completely botch the technique and subsequently get little-to-no benefit out of the movement. Similar to the Glute-Ham Raise in that strengthens the hamstrings in both primary functions (hip extension and knee flexion), when programmed correctly the Nordic Hamstring Curl can function as an outstanding regression, alternative, and even progression to the GHR. Simultaneously one of the most excruciating and effective exercises I’ve ever tried, I’m excited to introduce you to the Nordic Hamstring Curl.

[pinerfreaks]

Nordic hamstring curl

It’s also great for hypertrophy if you’re interested in building your physique and it’s good for people who just want their muscles to be strong.īut it probably won’t help you pick up heavy things. In that regard, it’s a “functional” exercise it helps you run quickly and safely, which is a pretty natural movement. The hamstring is one of the most injured muscles in sports so this is no small feat, although it’s worth remembering that having short or eccentrically weak hamstrings isn’t the only reason they get injured - the Nordic ham curl isn’t a panacea.īut the evidence shows that the movement can definitely have an effect on injury rate. They’re a great exercise to improve sprinting and reducing injury among athletes, so it can benefit anyone that runs fast: football players, soccer players, baseball players, track and field athletes, or anyone that likes to sprint for fat loss and conditioning purposes. Unable to control the lowering portion at all? Try supporting yourself with a resistance band suspended from a power rack.Ĭan Nordic Ham Curls Improve My Deadlift? If you’re training for hamstring injury prevention, don’t even perform the concentric phase.” The lowering phase of the Nordic ham curl will prepare the hamstrings for sprinting and help prevent signals. When you’re sprinting, your knee angle opens up during the swing phase and this lengthens the hamstrings while they’re heavily activated. “You should really focus on trying to get your all out of the lowering portion. “So many people think the eccentric phase is negligible and don’t understand that it builds muscle,” he says. You also don’t want to bend too much at the hips you can lean forward a little, but try to keep the hips fairly neutral.Ĭontreras notes that a huge benefit of the Nordic ham curl is improving eccentric strength, which means you shouldn’t drop straight down to the ground from kneeling. The reason is that dorsiflexion will help the calf to contribute to knee flexion torque. “People will sometimes do them in plantar flexion or dorsiflexion, or they won’t put their feet down at all, but I like having my clients do them in dorsiflexion so their toes are pointed down, not back,” says Bret Contreras, PhD, CSCS, an Arizona-based strength coach and author. You might even be able to perform it at home by putting your feet under your dresser and your knees on top of a pillow - just always remember to put something soft under your knees. Simply hook your feet underneath the bottom of, say, a cable pull-down machine, a Nautilus machine, or anything else you can find that has an opening a few inches off the ground. However, as you can see in the video above, it’s not difficult to do it on your own. Most people think of the exercise as being performed with a partner holding your ankles as you drop your torso to the floor from a kneeling position. How to Do a Nordic Hamstring Curl Without a Partner (And no, the glute ham raise isn’t all that great at strengthening the glutes - it’s largely a hamstring exercise, like the Nordic ham curl.) The same goes for Nordic ham curls and GHRs: both are awesome for hamstrings and while the GHR is a little more effective, you should feel no qualms about doing them Nordic style if you don’t have a GHR chair. It’s sort of like the preacher curl versus the old-fashioned bicep curl : while one is a little fancier and does a slightly better job, they’re both excellent exercises for building and strengthening the bicep. They���re both bodyweight knee flexion movements that hammer the hamstrings, the difference is that the glute-ham raise uses a device that puts the body in an optimal position that allows a more effective range of motion. The exercise is sometimes called the poor man’s glute-ham raise, and the two exercises have a ton in common. But is it all that useful for strength athletes? Nordic Ham Curl Infographic The Nordic Ham Curl Vs. These are all awesome benefits, and the exercise has clear uses for a wide variety of athletes. (This is in part because it lengthens the hamstring itself.) The Nordic ham curl is currently enjoying a bout of phase-two popularity that’s been spurred by a slew of studies that have shown they’re great for hamstring hypertrophy, increase eccentric strength, and vastly decrease the odds of getting a hamstring injury. (Also called Nordic hamstring curls and Russian ham curls.) It happened to kettlebell swings, it happened to spinning, and it kind of needs to happen to Nordic ham curls. First, they’re thought of as useless and not functional, then they’re considered as incredible cure-alls, and finally they settle somewhere in the middle. Some exercises go through phases in the fitness industry.

[tjkl895]

View this post on Instagram

A post shared by Adam Bisek, CSCS (@besickfit)

Coach Bisek (https://www.instagram.com/p/-Z01xfPWMk/?taken-by=besickfit)

[tgrantwellbeing]

Homemade Nordic hamstring curls

Anchor your legs under something heavy (160kg ✔️)

Have your knees resting on something soft but firm (Plyo box ✔️)

Control your descent loading your hamstrings whilst lengthening them (eccentric contraction)

Aim is to drop down in a controlled movement rather than dropping fast like I did

Great exercise to strengthen knees

You'll feel this one for days after

View this post on Instagram

A post shared by T. Grant Well:Being (@t_grant_wellbeing)

[swolldiers]

APRIL

Monday

Incline Bench Press

Chest Flys (DB)

Seated Dumbbell Shoulder Press

Face Pulls

Rope Pushdowns

Diamond Pushups

Tuesday

Banded squats

Sumo Squats

Romanian Deadlifts

Hamstring Curls

Leg Press

Deadlifts

WEDNESDAY

Seated Cable Rows

Pullups

Hammer curl

Concentration Curl

Hyperextensions (Back)

Pushups

THURSDAY

Crunches

Reverse crunches

Toe Touches

30s-Plank

Jackknifes

Burpees

W5

Clamshell

Weighted Lunges

Reverse Lunge

Nordic hamstring curl

Romanian Deadlift

Calf raises

SATURDAY

Overhead shoulder press

Lateral raises

Deadlifts

Pullups

Pushup