I’ve recently starting trying to do Nordic curls, but my hamstrings are so weak that I can’t even control the eccentric part, that is, the phase where the torso and thighs move downward. Does anyone have tips for easing into this exercise? Everyone says it’s phenomenal for hamstring development and knee protection (really important to me since I’ve moved to Olympic style weightlifting), so I don’t want to give up on this movement just because it’s so hard. In fact, the fact that it’s super hard is probably a reason to keep at it.
Thanks
Check out Knees Over Toes Guy for a step by step plan.
Basically he uses an aerobic step to limit the ROM. And as you gain strength you lower the step and increase the ROM. Along the way he uses some other moves slightly easier moves like the Back Raises and the Razor Curl to get some work in.
1 Like
It is an exercise just like any exercise. There is actually very little difference. Muscles are better trained in a shortened and lengthened phases, so in order to develop hamstrings youd need and exercise like deadlift/hyperextension/rdl etc, and some sort of a curl. Actually it matters fuck all if you do nordic curls, band curls, seated curls, standing curls, laying curls. I am willing to bet my money that if youd do only laying curls in a machine, in 10 years no one will ever say “yea bro, by the way your hamstrings look i can see you didnt do the seated ones”.
I like this exercise because sometimes i train in my home gym and i have only free weights and a rack. So i do either band stuff or this one.
Use band on your upper body. So basically the lower you go the more the band will pull you back.
p.s - you can do reverse nordics the same way for quads.
1 Like
Like a sissy squat? I don’t know if I’m really picturing what you’re saying, but I’m interested in the idea
This is the end position, and you just get back up. Can also be done with a band that helps you up, if its too hard at first.
1 Like
Got it! Looks insane. Thanks!
1 Like
Not sure I’m totally on board with this. Sometimes the exercise does matter. For instance, if someone told me it doesn’t matter if you do barbell squats or the leg press because they both hit the quads, I would say that’s true if you’re just after hypertrophy and care about nothing else. But no serious person thinks the leg press is as good as the squat for building leg strength that can be used in athletic endeavors.
I’m not saying that the Nordic curl v. machine curl comparison is exactly like the squat v. leg press comparison, but if you can do true Nordic curls unassisted, your hamstring development is going to be superlative.
1 Like
Thanks. I’m going to give this a try.
When we speak about stuff like nordic curls, i was thinking that the topic is hypertrophy as a given… well… because - look at the exercise… didnt think i needed to specify it.
Do you have access to a GHR machine?
A GHR machine could just be called an adjustable Nordic curl machine. If you move the foot rest closer to the knee pad it gets harder. If you move the foot rest up vertically it gets harder. You can set it up to be very difficult, or pretty easy.
I see people at my gym using weight plates with it, but have it set on easy mode. I think to myself they could just adjust the machine and not have to carry a plate over.