Nordic curls improve the eccentric strength in the hamstrings. This exercise can be extremely beneficial for athletes, and the general population. However, some people might not be ready to perform the exercise. Here is a great potential solution.
Regular Nordic Curls
If you are new to doing Nordic curls, or if you are recovering from an injury and aren’t ready to do the regular variation, this regressed variation can be a great option. I am using band assistance. The more assistance you use, the easier the exercise will be.
I am using a Base Bench from Base Blocks. This piece of equipment is so versatile, and allows you to do MANY different exercises.
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A Regression You Can Try:
Coaching Tips:
- Attach two bands around the top of a squat rack/very secure surface . Loop each band around your shoulder and under your armpit.
- In terms of anchoring your feet/ankles, you have several options. The easiest would likely be to have a partner hold onto your ankles. As I did not have that option, I anchored a barbell against a squat rack. As the barbell is pretty aggressive, I padded my legs with a mat.
- Your body should be in a straight line from your head to knees.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now, while keeping your body in a straight line from your head to knees, take 3-5 seconds and use your hamstrings to control the movement as you extend your knees and lower your body down to your full range. Use a range that allows you to maintain proper form. This is extremely important.
- Once you’ve hit the bottom position, use your upper body and press back to the starting position. Aim to keep your arms in a similar position to when you are performing push-ups.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso or hips to rotate, or weight to shift from knee to knee.
- In terms of breathing, do what works and feels best for you.
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