In case your squat bottoms out too quick or your deadlift lockout is weak, your hamstrings is perhaps the issue. Nordic leg curls are one of the difficult and efficient methods to focus on this weak point.
On this article, we’ll clarify what makes the Nordic curl so distinctive, the way to do it even with out a gymnasium setup, and why it belongs in each critical coaching plan.
What Is the Nordic Leg Curl?
The Nordic leg curl is a body weight hamstring train that emphasizes eccentric energy. You kneel together with your ft anchored, hold your physique straight, and management the descent as your hamstrings battle gravity. It’s brutal. It’s humbling. Nevertheless it’s additionally extremely efficient.
Don’t have a flowery machine? No downside. As we present on this house setup, all you want is creativity, some padding, and a technique to lock your ankles in place, like a barbell in a squat rack or a bench with security pins.
Why Nordic Leg Curls Work for Severe Hamstring Energy
Most individuals don’t understand that a number of squat issues come from weak hamstrings. If you’re dropping too quick into your squat or struggling to remain tight on the backside, likelihood is your hamstrings will not be doing their job. Identical with deadlifts.
If you’re stalling at lockout or not getting your hips by means of, it’s normally not simply your glutes. It’s a hamstring concern. Nordic curls repair that. They prepare your hamstrings to remain tight and powerful whereas lengthening, and that’s the key to extra management and extra energy.
However it’s not nearly energy both. This motion makes your knees really feel extra steady and builds the type of sturdiness that retains you lifting longer.
Muscular tissues Focused by Nordic Hamstring Curls:
- Major Group: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius and Soleus)
- Erector Spinae (Decrease Again)
- Core (Rectus Abdominis, Obliques, Transverse Abdominis)
Most of us prepare quads far more than hamstrings, so this helps stability issues out and forestall accidents.
Backside line, in case you are critical about your lifts, get Nordic curls in your program. They’re robust, however they work.
The right way to Carry out Them Safely
Begin by kneeling on a padded floor to guard your knees. Anchor your ft securely. You should use any immovable object. Select any sturdy object like a smith machine or loaded barbell in a rack, with a coaching companion holding your ankles, or utilizing a bench and security pins. You may see these in motion on our YouTube channel.
Flex your toes into the ground or pad; don’t let the tops of your ft lie flat. This provides you extra leverage and helps interact the calves and ankle joint for stability. From right here, brace your core and glutes.
Your physique ought to type a straight line out of your knees to your shoulders with no arching and no bending on the hips. Word that that is the complete motion, and it makes use of the complete vary of movement. If you need development, begin by limiting that first.
Keep away from hamstring strains or ache through the use of an attachment (like these resistance bands) once you’re first getting began. I am going to present a picture that exhibits the way to use resistance bands under.
Prime Place: On the high, you might be utterly upright with knees bent at 90 levels and all the pieces stacked: hips, shoulders, and head. That is your prepared place.
Hold your arms near your physique or prolonged in entrance of you to assist with stability if wanted. If you’re utilizing help bands, they need to be barely taut on the high however not pulling you but. Take a breath, brace, and put together to decrease underneath management.
Backside Place: Now the true work begins. Slowly decrease your torso towards the ground whereas holding that straight-line posture intact. You’ll really feel your hamstrings interact instantly as they resist the autumn.
If accomplished appropriately, your hips stay prolonged all through, and the motion comes from the knee joint. Go so far as your hamstrings will enable underneath management. Don’t simply fall.
If wanted, use your palms to catch your self on the backside or use resistance bands to lighten the load. In a really perfect repetition, you’d reverse the movement and pull your self again up utilizing solely your hamstrings, however most individuals, together with robust lifters, want help for that half at first.
And if you happen to’re in search of extra of a problem, attempt single leg variations, double leg weighted nordic curls, and even single leg weighted nordic curls.
Nordic Curl Programming Ideas
Quick model: Start with 3 units of 6 to 10 reps, a few times per week. Use bands to assist early on and cut back help over time. Slot this train in on squat or deadlift days, particularly within the low season or as an adjunct motion.
Longer model: You may work Nordic curls right into a powerlifting program as a strong accent raise to construct hamstring energy, defend the knees, and enhance squat and deadlift efficiency. The most effective time to incorporate them is after your primary raise on squat or deadlift days.
They match properly as a part of your hamstring accent work and might be accomplished a few times per week. Nordic curls are particularly precious in the course of the low season or in hypertrophy blocks however can nonetheless be helpful in energy phases if you happen to management the amount.
On a associated be aware, try these TRX options for extra accent lifts.
For newbies to intermediate lifters, begin with 2 to three units of 5 to eight reps utilizing resistance bands or working inside a partial vary of movement. Superior lifters can do 3 to 4 units of 6 to 10 reps with minimal help, specializing in gradual and managed decreasing.
The secret is to take care of good type, even when which means utilizing help or doing solely eccentric reps. Decrease your self slowly, then push off the ground to return to the highest if you happen to can’t full a full rep.
When programming Nordic curls, be sure every rep is deliberate and managed. Don’t rush by means of them or let your hips break in the course of the motion. Prepare near technical failure however keep away from letting the standard of the rep disintegrate. As you get stronger, cut back your reliance on help or add tempo to extend problem.
And take a look at this information on glute ham increase vs. nordic curl. It goes into extra element about which to make use of and when.
And sure, it is a knee flexion train. That is simply any motion that includes bending the knee. And you’ll see how essential that’s for Nordic ham curls.
Remaining Ideas
The Nordic leg curl is tough, however it’s additionally efficient. For lifters critical about progress, including this body weight hamstring drill can bridge the hole between weak pulls and highly effective lifts. Don’t wait till a hamstring damage forces you to coach smarter. Begin now.
Key Takeaways
- Nordic curls develop eccentric hamstring energy essential for squats and deadlifts
- No machine? Use a house setup with a barbell or bench to anchor your ft
- Begin gentle, use bands, and concentrate on gradual, managed reps for finest outcomes
