How to Set Up, Perform, & Program Nordic Hamstring Curls (Progressions | Regressions | Alternatives)
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- čas přidán 31. 05. 2024
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In this video, I explain how to set up, perform, and program nordic hamstring curls, provide you with progressions, regressions, and alternatives to help you meet your goals, and discuss the latest research.
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0:00 Intro
0:13 Hamstrings Anatomy & Function
0:56 How To Set Up Nordic Hamstring Curls
2:03 How To Perform Nordic Hamstring Curls
3:48 Research
4:57 Nordic Hamstring Curl Alternatives & Additions
6:16 How To Program Nordic Hamstring Curls
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Be sure to check out the blog with references: e3rehab.com/blog/how-to-perform-nordic-hamstring-curls/
I'm incredibly grateful for this free to watch high quality work you guys put out. Thank you.
Ditto!!
Yessir!
Indeed
Today I did my first proper rep. After months of doing it with bands. It is a tremendous, tremendous exercise.
Full body tension is crazy. Did u track Ur running speed as worked on it?
@@helenbarrett6451 To be honest I don't really run that much. I train mostly for kickboxing. My knees are much more stable and solid when kicking/receiving a low kick. Also knee pain subsided a lot.
Thank you for providing high quality educational video. I love the fact that you explain rational behind the exercise, different options, and how to program.
I love your approach. Very efficient, packed with info, can be watched while sped up, no blab. Thanks.
To put in one word: comprehensive.
Great video, addressed all the questions I could possibly have! I’m ready to get training
Fantastic tutorial. An explanation of 'why', different options, complementary exercises, insight into what might be useful depending your context and needs, intelligent discussion of related research, video divided into chapters for ease of use. All in less than 15 minutes. Gold standard approach to using CZcams for this stuff, in my opinion. Thanks so much for this.
Best video I have found about Nordic curls. Thank you.
Thanks. The best video on this topic I have found. I wish referencing relevant research like this was the standard.
Insightful and comprehensive. Excellent programming tips, it's important to know WHAT one trains them for and WHY - e.g. getting the first one/going for reps/assist with athletic capacity etc. Also very solid reps!
Thank you a lot! Excelent Tutorial. I´ve been having some problems with my hamstrings. I´ve been a runner all my live. And the more frecuently injuries when running are there. Use to be a 400 meters with herdles. A very hard track race! I´m already 71 years old. Live in Santo Domingo, DR.
Amazing information. Thank you for putting this together.
Wow this is by far the best tutorials for these
Awesome content as always. Thank you so much!
This is great!!
Just ordered a Nordic anchor and thought I’d wasted my money, one video and I’m getting my workout done!
Well done liked and subbed 👍🏼
Amazing video presentation! Great work.
Sick strength skills dude, that was impressive and suprising!
Thanks. The rubber band example was a big help to start me going.
this video is incredible. incredibly informative and thorough without any fillers or unnecessary information. immediate subscription
What a fantastic video, informative, helpful, interesting and useful!
SUCH good information. This content is top tier
Really comprehensive. Thank you!
Nordics are key. Great info here to help.
Wow! Guys, your are amazing!Smart, structure and cool visual content! Thanks from Ukrainian physio!!
Great tutorial, thanks!! 👍👍👍
Just to echo what everyone else has said, thank you for the information and all of the work and research that went into it!
Great explanation, per usual.
thank you for the video!
Thank you for this video
Very Helpful! Thank you!!
I'm using a slant board to stretch my hips and calves. I stand on the high end and step down which is great for this purpose. I'm working on getting stretched out while doing split squats and squats. I couldn't get down into a complete squat until I got some rubber angled blocks and now I can which I find most people can't do due to their sedimentary lifestyle. Sitting in chairs is the worst thing for you.
This was great 😄👍
Fantastic video as always Mark. Just sent to my buddy with a hammy strain
That is very informative. I believe nordic and reverse nordic curles together are also efficient, together with other exercises, like mentioned in your video!!
Thanks so much for this video and the many more you keep on producing. Could you talk a bit on the benefits of NHC for hip stability and hip impingement?
Thank you!
I need to try these
Thank you 🙏🏾 ❤ and all I have to say about Nordic hamstring performances is Tyreek Hill!
I will say one thing about this exercise, some of the top hockey players in the world swear by this exercise and it shows when someone has focused on it.
thanks
I appreciate it
Wow! Great video, plenty of useful information (esp. about regressions)! However, I'd like to ask if nordics are ok if I have chondromalacia patella? I'm concerned that additional compression on knee cap is gonna make my knees worse - is this true from your perspective?
Feet has to press vertical plate on ghd/wall in plantar flexion
Great overview and content. With respect to dedicated machines/benches out there that offer regression training toward full Nordics (and in one case decline Nordics) what method of design do you think is best? For instance Shogun Nord-Ex that keeps your feet and lower legs and knees always at exact same plane as normal Nordic, but offers a pad that can be set at 15,35,35 degrees which shortens your range of motion. Or another approach which maintains full range of motion to hamstrings while offering progression via a fully declining surface that angles your feet, lower legs and knees at different angles (like the Freak Athlete Nordic Back Ext GHD combo piece)? I’m going to invest in a dedicated unit but since these two train Nordic progressions differently I wanted to get your take on which one does it better or which method employed by either piece is better. Thanks in advance
When can I start implementing Nordics after ACL reconstruction (with hamstring graft)?
3:23 - can the ball/dowel be used to apply isometrics while trying to increase range of motion?
is it ok form wise to do nordic curls with both knees touching each other? I notice most videos people do it with knees apart
I was doing these a few months ago and seem to really help my knees/legs. I recently started back doing them but now the back of my knees hurt afterwards. I must be doing the form wrong or something.
Would you be able to do a video on fat pad knee inflammation or Hoffa syndrome
I am inspired to focus more on eccentric movement. I stretch hamstrings a lot, nearly every day, but I'm stuck at touching the floor. I have a feeling eccentric exercise will break my plateau
As a Nordic person, I always wish that we had a better exercise named after us. We were Vikings! We had ABBA! How did this become our thing?
Try it!
Ya... It is actually very good and you will notice stronger knees very quickly. Beats the "Italian", "German", amd "English".. the "Romanian" is a close second :)
Only question I have is some people say to do it once a week? But you said you could 3? What should I do?
I like the idea of doing clap push-ups. As nordics get stronger you can do more claps per Nordic. I wonder if would help you smash ur 5k run time.
I decided to ease back into running. I feel like I am not asking that much of my body.. to run an easy 20 min. I keep straining my calves.. pt says I have good running technique. However I notice I don't feel the lower hamstrings near as much as the upper.. could this be putting too much on my calves? Maybe I should get back to nordics to fix this?
I don't have a lot of options regarding equipment at my apartment gym...could I literally use a real belt to hold my feet in place? Or should I buy a band instead?
Sometimes I will use my ab roller and not touch ground until I'm low enough holding the roller just over my head to get an extra volume so I can do things like Bring Sally Up
Can you do nordic curls everyday?
I have been trying to successfully complete these for over a year now and i have barely made any progress. I think my biggest problem is that i dont know how to let my muscles lower me down correctly, i.e. im not sure if i need to have a lot of tension on the muscle or not, but i think im going to start stacking objects to get more reps at a lower range since that seems to be the most reasonable approach for me. Thanks!
The tip about pulling your heels to your butt as you go down is a good one. The back chain should be contracted the whole way down so you can lower at a controlled speed. The longer you can have your muscle under tension the more you'll progress.
@@johnmcdonagh374holy cow i just tried what you said and it immediately clicked for me. I really started using my core and back muscles and that helped me feel more comfortable through my current range
I have 2 milk crates. I wonder if stick my barbell through one of the opening will be at a good height. Put a pool noodle on it and weights on top of the milk crates. Why though? Just do the barbell set up.
I've never done Nordic Curls. My fear is that I'm going to tear a hamstring. Should I focus on strengthing my hamstrings in a different way before doing Nordic Curls?
Isnt 2-3x per week to much tho? What do you think guys?
Fucking phenomenal video. Best nordic video on this website, so detailed and not trying to sell me something. Earned a sub
I can say anecdotally that the seated and prone hamstring curls aren’t even close to the Nordic for injury prevention and performance. Even though they are another option, they just aren’t close. That’s what my body told me though, just my experience.
💪👍🇵🇱
This honestly looks like I would snap my legs by doing this
I have distal hamstring tendonitis, so I’m hoping the Nordic curls will help me heal the hamstring imbalance, which prevents me achieve improve squat depth.
How did it go?
@@helenbarrett6451 I do them once a week and they’re helping! I do 3 sets of 5. For my specific issue, my physio told me just to do the downward motion and to push myself up with my hands.
@@ManUntdForever did u train them with the distal tendonitis? Good to hear they are helping. I made one at home and tempted to train them 3 times a week till can do a full one unassisted. I don't do any running sports but feel if I got good at the Nordics then any running sport would be easy. Train Nordics and Bulgarian split squat and calf raises.
@@helenbarrett6451 The Nordics are helping with overall hamstring strength (I had an imbalance in one), but it’s not necessarily helping with alleviating the pain in that distal hamstring region, unfortunately. My doctor thinks I might be suffering with another issue, so I’m going to try another form of therapy (hyaluronic acid injections) to see if it helps.
why my knees hurt from this exercise
Right. Mine hurt from the bridge.
It’s a ton of pressure on the patella’s. My physical therapist doesn’t recommend them for that reason
Here's the catch, they are in no way easy
You'd be lucky enough to train legs once a week because training heavy takes much longer time to recover. Leg curls are much more convenient of you have the equipment. I thought you could have talked more about the biomechanics than just say who agrees and disagrees
Not for me .. i like my ACL
This protects your acl
You’re a fool
Fallies
Oh, this is not the one without bracing your ankles. Because I don't think that can be "made easy."
Your feet need to be able to push into something. Without proper foot contact the biomechanics will be wrong.
OMG - your femoro-patellar-joint is in danger - i would do it without touching the the patellar on the pad - ....
Couch/ Sofa Nordic curls are a thing too just saying
Ah, Romanian dead lift.
You’re breaking at the hip on every single demonstration. You aren’t strong enough to do this exercise dude.
this is so disgusting.. stealing whole shit from kneesovertoes
The quality of information is impressive as well! Keep up the great work!