Nordic hamstring curls are fantastic exercises for increasing the size, strength, and durability of your hamstrings. Elite athletes like Tyreek Hill and George St. Pierre use them to enhance their athletic performance. In this video, Nsima Inyang, along with Josh Settlage and Jimmy House, demonstrates step-by-step progressions to help you achieve your first Nordic curl and beyond.
The Benefits of Nordic Hamstring Curls
Nordic curls are essential for athletes because they strengthen the hamstrings in the lengthened position, which is often overlooked in traditional gym exercises. By building strength in this position, you can reduce the risk of hamstring injuries during explosive movements like sprinting or jumping. Moreover, Nordic curls help develop stability and strength in the knees, which is crucial for injury prevention, especially in sports like Jiu Jitsu.
Equipment and Assisted Nordic Curls
Using the right equipment is vital for proper Nordic curl progression. A high-quality machine like the Nord X from Shogun Sports provides excellent support. If you prefer a more budget-friendly option, you can use a lifting belt and attach it to a bench. Another option is the Nord stick, a Nordic curl attachment for your door frame.
The Assisted Nordic curl with a band allows you to maintain constant tension throughout the movement, focusing on the bottom range where the most benefit lies. Avoid using your hands to push up, as it can limit the advantages of the exercise.
Progression: Razor Curls and Half Nordic Curls
To regress the Nordic curl, you can try Razor Curls, where you perform a partial range of motion. This approach helps develop strength while lowering the risk of injury. Another option is the Half Nordic curl, which involves performing the exercise on an elevated surface to establish a safe stopping point.
Eccentric Strength
Eccentric loading during Nordic curls is crucial for developing hamstring strength and the ability to absorb force effectively. Lower yourself down with control and pull back up using your hamstrings, avoiding crashing down at the bottom.
Full Nordic Curl
Achieving a Full Nordic curl indicates elite hamstring strength. This variation involves going all the way down and back up without assistance. It significantly challenges your hamstrings and helps build insane strength.
Overhead Nordic Curl
For those seeking a greater challenge, the Overhead Nordic curl, where you raise your hands above your head, lengthening the lever, and increasing hamstring strain, is an advanced progression.
Levitating Nordic Curl
The Levitating Nordic curl involves maintaining tension at the bottom of the movement without resting. This strengthens the hamstrings’ yielding isometric strength, important for injury prevention.
Adding Weight
Progressing with added weight can be done gradually, starting with plate-loaded eccentrics and then incorporating concentric movements. The Levitating Nordic curl with weight is a challenging goal for those seeking to take their hamstring strength to the next level.
By following these step-by-step progressions, you can build elite hamstring strength and durability through Nordic hamstring curls. Implement these exercises into your training routine and experience improved athletic performance and injury prevention. Remember to focus on maintaining control and tension throughout the movements to maximize the benefits of each variation. Enjoy your journey to becoming a stronger and more resilient athlete!