How to Set Up, Perform, & Program Nordic Hamstring Curls (Progressions | Regressions | Alternatives)

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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.

Опубликовано:

16 май 2024

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Комментарии : 94

@E3Rehab 10 месяцев назад

Thank you so much for watching! Be sure to check out the blog with references: e3rehab.com/blog/how-to-perform-nordic-hamstring-curls/

@digitalobserved 10 месяцев назад

I'm incredibly grateful for this free to watch high quality work you guys put out. Thank you.

@DTV_Matt_M_w_M 10 месяцев назад

Ditto!!

@user-fk1dn2jb3t 10 месяцев назад

Yessir!

@andrewsarasin2654 12 дней назад

Indeed

@franciscofeest6691 7 месяцев назад

Today I did my first proper rep. After months of doing it with bands. It is a tremendous, tremendous exercise.

@helenbarrett6451 6 месяцев назад

Full body tension is crazy. Did u track Ur running speed as worked on it?

@franciscofeest6691 6 месяцев назад

@@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.

@ernstlang1746 8 месяцев назад

The quality of information is impressive as well! Keep up the great work!

@ommaigod 6 месяцев назад

I love your approach. Very efficient, packed with info, can be watched while sped up, no blab. Thanks.

@bluetongueliz8734 8 месяцев назад

Amazing information. Thank you for putting this together.

@jeremypalmerinFinland 8 месяцев назад

Best video I have found about Nordic curls. Thank you.

@philipkim9779 10 месяцев назад

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.

@AB-fh9zh 6 месяцев назад

Thanks. The best video on this topic I have found. I wish referencing relevant research like this was the standard.

@michaelaine14 7 месяцев назад

Wow this is by far the best tutorials for these

@chasecameron4078 8 месяцев назад

Amazing video presentation! Great work.

@mattepac 10 месяцев назад

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!

@juanantoniomartemena8783 3 месяца назад

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.

@zdog1 10 месяцев назад

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 RU-vid for this stuff, in my opinion. Thanks so much for this.

@jlanthony76 5 месяцев назад

Awesome content as always. Thank you so much!

@ernstlang1746 8 месяцев назад

Sick strength skills dude, that was impressive and suprising!

@12345idiotsluggage 7 месяцев назад

Really comprehensive. Thank you! Nordics are key. Great info here to help.

@61akra12 8 месяцев назад

this video is incredible. incredibly informative and thorough without any fillers or unnecessary information. immediate subscription

@aksk8629 7 месяцев назад

What a fantastic video, informative, helpful, interesting and useful!

@tatyana7671 4 месяца назад

SUCH good information. This content is top tier

@user-yc6uz5qg1g 9 месяцев назад

Wow! Guys, your are amazing!Smart, structure and cool visual content! Thanks from Ukrainian physio!!

@antananarywa 9 месяцев назад

Great explanation, per usual.

@rorythered Месяц назад

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 👍🏼

@Cachoeira1986 7 месяцев назад

That is very informative. I believe nordic and reverse nordic curles together are also efficient, together with other exercises, like mentioned in your video!!

@rafaelpun 4 месяца назад

Thanks. The rubber band example was a big help to start me going.

@jacobwong7311 5 месяцев назад

Just to echo what everyone else has said, thank you for the information and all of the work and research that went into it!

@siggevibes 8 месяцев назад

This was great 😄👍

7 месяцев назад

thank you for the video!

@rzeszo222 10 месяцев назад

Great tutorial, thanks!! 👍👍👍

@torpacio 3 месяца назад

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?

@elsterp7837 4 месяца назад

Very Helpful! Thank you!!

@damienhiser2965 9 месяцев назад

Fantastic video as always Mark. Just sent to my buddy with a hammy strain

@user-hk3yg2eg1b 28 дней назад

Thank you for this video

@OneManTheCyborg 8 месяцев назад

I need to try these

@Youngerick1990 7 месяцев назад

Thank you 🙏🏾 ❤ and all I have to say about Nordic hamstring performances is Tyreek Hill!

@stevenkoos 7 месяцев назад

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

@nathananderson1188 10 месяцев назад

Thank you!

@The1Question 7 месяцев назад

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.

@EmanresuThe 3 месяца назад

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?

@QiuHC 10 месяцев назад

thanks

@cryptogymbro 8 месяцев назад

Feet has to press vertical plate on ghd/wall in plantar flexion

@user-eg3ms6gb1z 9 месяцев назад

Only question I have is some people say to do it once a week? But you said you could 3? What should I do?

@kemalettintemel8539 Месяц назад

I appreciate it

@danbuckles2745 6 месяцев назад

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.

@akalapov 9 месяцев назад

When can I start implementing Nordics after ACL reconstruction (with hamstring graft)?

@petem8438 3 месяца назад

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?

@danielx555 8 месяцев назад

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?

@helenbarrett6451 6 месяцев назад

Try it!

@peposo7 2 месяца назад

3:23 - can the ball/dowel be used to apply isometrics while trying to increase range of motion?

@rudawg310 8 месяцев назад

Can you do nordic curls everyday?

@madmanis12345 Месяц назад

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

@Johnny-Gunn 5 месяцев назад

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?

@amisfitpuivk 3 месяца назад

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

@nikitaw1982 3 месяца назад

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.

@jackl4laughs 3 месяца назад

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.

@ernstlang1746 8 месяцев назад

Isnt 2-3x per week to much tho? What do you think guys?

@gl1555 10 месяцев назад

Would you be able to do a video on fat pad knee inflammation or Hoffa syndrome

@defeatsthepurpose9478 5 месяцев назад

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!

@johnmcdonagh374 3 месяца назад

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.

@defeatsthepurpose9478 3 месяца назад

@@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

@nikitaw1982 3 месяца назад

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.

@drip369 3 месяца назад

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

@bradygalen7660 5 месяцев назад

Fucking phenomenal video. Best nordic video on this website, so detailed and not trying to sell me something. Earned a sub

@ShawnGenX Месяц назад

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?

@krzysiekw3067 10 месяцев назад

💪👍🇵🇱

@ManUntdForever 10 месяцев назад

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.

@helenbarrett6451 6 месяцев назад

How did it go?

@ManUntdForever 6 месяцев назад

@@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.

@helenbarrett6451 6 месяцев назад

@@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.

@ManUntdForever 6 месяцев назад

@@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.

@user-wu2lh7di2l 2 месяца назад

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.

@abdamit 6 месяцев назад

This honestly looks like I would snap my legs by doing this

@vitkucera1116 10 месяцев назад

why my knees hurt from this exercise

@user-ov4wr5yu4r 10 месяцев назад

Right. Mine hurt from the bridge.

@jpgreen772 10 месяцев назад

It’s a ton of pressure on the patella’s. My physical therapist doesn’t recommend them for that reason

@cliffcox7643 6 месяцев назад

Here's the catch, they are in no way easy

@Ashoud_Anobetah 8 месяцев назад

Not for me .. i like my ACL

@ACL2IronMAN 7 месяцев назад

This protects your acl

@sagemagus126 10 месяцев назад

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