2 Year Nordic Hamstring Curl Progression 

Really appreciate that - thank you brother. It was a struggle at first to the point where it was so inconvenient I never wanted to start learning them, then when I did Id feel nothing because I was so weak. But week by week things got better 🙌🏾

​@@Movementgemsand still Not at the goal. Crazy. 🎉

Thanks so much man, means a lot and more to come ✊🏽

Thank you Joan!!! Much more content to come

No exaggeration back then I was convinced it was impossible because it would just felt like my tendons were about to snap :’)

I clicked off when I saw him working out in a mask 😂 some people really got duped

Thank you ✊🏽

You got this - so happy to help. Thank you!!!

My man!!! Keep it up. We need to share all our makeshift ideas, I’m glad I was able to put a few out 😂

Thank you so much!

Much appreciated - thank you ✊🏽

Thank you!!!

Me too! It takes time but consistent month to month work adds up quick

Thank you! You got it - one week at a time ✊🏼

Thank you!

Thank you! I actually haven’t tried weighted, but just still trying to control the eccentric more and more

Thank you!

First clip taken June 2019 and last clip Oct 2021 so even more 😅 but covid lockdowns were in that timespan as well

Thank you 🤠

Appreciate it! 💪

I wish! But I actually wasn’t even able to sprint at all during the before :) was too hurt to exert myself of any max efforts

My man!!! Marty St. Louis was a BEAST for putting us onto his style of nordics. Making them look easy in his mid 30s is unreal. Keep at it and we’ll both one day be like him 🙏🏽

🫡🫡

Yes!!! Considering any explosive movements would leave me in pain, there’s no better feeling than being able to sprint and jump high now

Thank you! I perform Nordics usually once a week for 3-6 sets of 6. I was stalled for a very long time with them at one point. If you check out any of my recent weekly vlog videos I use a Nordic set up that allows for a band above my head. Annoying to find a set up and set up, but it’s pure gold. You’re able to get some work in on the end range of the Nordic where it’s the very hardest

I don't think they lead to tremendous size--but they give a huge amount of useful strength. Even after just 2 weeks or so, I notice that the selectorized ham curl machine at the gym is easier (with same weight I was doing before). Nordic is the way to go. Anyone serious about fitness should be doing them. Even if you suck at it, just trying to do it for a minute or so still helps.

Yes! Looking at older videos of me I’ve noticed I’ve grown hamstring mass behind my knees from Nordics, which deadlifts and other hamstring work from years of working out did not give me. Having strength there leads to a more robust set of legs, and replicates the strength needed in the turnover of each stride in a sprint, when pulling the ground from underneath you one leg at a time

Thanks man 🙌🏾 let me know how you like it! Dude - day and night difference. I live in a different body than I did 2 years ago. The biggest real life benefits I noticed are sprinting and jumping, but the REAL gems to me are things like being able to sit for long periods of time driving or on a plane without my knee hurting, flat feet going away, scoliosis straightening, going down steps, no lower back pain, and no ANY pain

@@Movementgems just wondering what your ailments were before starting atg? Did you have knee surgery or something. I’m 45 had acl surgery sat for 20 years and am basically starting from scratch but making good progress

^.^

It’s a day and night difference! Not only speed and hops, but also just being able to train and do the things I love without pain behind my knee

I’ve actually never been in a gym with both unfortunately 😂 from what I’d conclude, it looks like GHR would be a more assisted version of nordics. So it definitely seems like a great idea to get really good at GHR and single leg back extensions before going on to nordics

It’s increased hamstring flexibility and strength, I firmly believe in both flexibility and strengthening that range of flexibility leads to best results over just one or the other

I personally believe if the Nordic was introduced to children as commonly as the push up and sit up are, we’d have 10-100x lower rates of knee injuries in adults. A strong nordic demonstrates the muscles, ligaments, and tendons behind your knee are strong enough to handle your bodyweight and then some, and dropping like a sack of potatoes would indicate a vulnerability behind the knee. Every jump plant or sprint uses nordic ability

Impressive man!

I actually used to get a lot of knee pain behind my knee - and now that pain is nonexistent. Training the area of pain doesn’t always equate to relief, but in this case it did - I was simply extraordinarily weak behind my knees

✊🏽✊🏽✊🏽

I currently do Nordics once a week for 3-5 sets of 6 reps while trying to go as slow as possible on the way down, and have found other hamstring movements like GHR, hamstring curl, and single leg back extensions helpful in progressing the Nordic as well

@@Movementgems awesome! Thanks brother.

Just once a week for nordics! And hamstring curl once a week as well, on separate days

Yes! I currently hit Nordics once a week for 3-5 sets, along with other hamstring movements like rdl, hamstring curl, and back extension. I think it’s most powerful to work on controlling the eccentric, and even though I don’t show it in this video, using a band connected above you to help control the eccentric is a huge game changer. Annoying to set up but worth the gains. Hope this helps ✊🏽

Once a week currently!

Yup! When I started nordics and had very little control, I’d like to go up to 10 reps. But once you can start lowering yourself moderately slowly, the 5x5 does wonders

@@Movementgems awesome, you’ll have a super controlled stop and go very soon. Been using bands so I can do full slow reps. Might need to add in some no band eccentrics myself.

Herniated disk from body weight?

Absolutely bonkers! They’re strong af

Appreciate that man 🤣

Yup! And I have an instagram video covering them, it’ll make it to RU-vid soon, but expect more coverage of Nordics here

@@Movementgems wo how did nordic improve ment help other stuff? Will u cover that? Whqts the answer cause im not on instagram

that first exercise explanation didn't make a lot of sense. its driving straight vertical legs and hips off the ground and pushing to the ceiling. that wasnt a good explanation either haha. 6 months from first comment. have you imroved again?

Lolol lots of creative ways to makeshift Nordics, stay safe 😂

Not sure haven’t timed it

Thank you 🤠

Lmao thank you! Definitely a reason one of the hamstring muscles is called the bicep femoris

Haha no doubt 😂 I do have videos of me with toothpick calves and thighs

For sure man - a lot of the Nordics here do use momentum, I wouldn’t consider any nordic but the last strict. I personally have just found that momentum can be a useful training tool in gaining the ability to do the same thing momentumless

I wasn’t happy about it - but I put my feelings aside in order to be able to able to enter gyms during the lock down

And thank you brother 🙏🏼