In a recent study, it has been shown to decrease hamstring injury rate in footballers by up to 51% (1). Level 3: Advanced Nordic Hamstring Curl Perform the exercise as described for the beginner Nordic hamstring curl, but complete 12 to 15 repetitions. The Nordic hamstring curl is another awesome hamstring accessory that isolates the hamstrings entirely. The exercise has many names, including the Russian leg curl, Russian lean, Russian ham curl, kneeling Russian hamstring curl, Nordic ham curl, Nordic hamstrings, Nordic hamstrings lower, Nordic leg curl, Nordic reverse curl, glute-ham curl, bodyweight leg curl, natural hamstring curl, and bodyweight hamstring curl. The hamstring curl, also called a leg curl, is an exercise that strengthens the hamstrings. Load a barbell on the floor and wrap a pad or towel around it to protect your ankles. Unfortunately, many times we do not have access to a partner to stabilize our ankles, which can prevent one from doing this exercise. In Fitness Equipment . The most effective and durable training tool to perform and master the Nordic/Razor curl. Nordic Curls can be very useful in the later stages of rehabbing hamstring injury. Strength Training and Powerlifting Reclining Workout Bench with Leg Extension and Curls for Weightlifting. Askling C, Karlsson J, Thorstensson A. Hamstring injury … Implemented correctly, it could be your ticket to bigger, stronger, and bulletproof hamstrings. Improved Vertical Jump and Speed. The Nordic Hamstring Curl is a hamstring strengthening exercise that is vital to an athlete’s rehabilitation or offseason strengthening program. The Nordic Hamstring Curl is … By utilising scientific research to successfully bridge the gap between injury and excellence! Most hamstring injuries occur during the eccentric phase of movement, usually at longer muscle lengths. FREE Shipping by Amazon . Weights used were 70 percent of 1RM. The Nordic hamstring curl works the hamstring eccentrically, and is extremely good at improving hamstring strength and reducing injury risk. Bodyweight Glute-Ham Raise (Nordic Curl) Kettlebell Swing; Stability Ball Hamstring Curl; Reverse Hip Raise (Reverse Hyper) Subjects were strapped up with surface electrodes to test their levels of muscle activation. The Nordic hamstring curl is one of the most popular exercises with soccer players and other athletes for a good reason, it does the job. Youth Soccer Initiatives FIFA 11+ injury preventative program Developed by International experts from FIFA’s Medical Assessment and Research Centre (F-MARC), the Oslo Sports Trauma Research Center and the Santa Monica Orthopaedic and Sports Medicine Research Foundation When incorporated into team … Hamstring strains are among some of the most common injuries in sports. The Nordic Hamstring Curl is my favorite hamstring exercise and one I believe should be in every athlete's training program. Give this one a go and let me know what you think! Try to exhale as you curl your legs and inhale as you lower them back to the ground. The Nordic ham curl (NHC) has been examined thoroughly in the scientific literature for good reason – it's a highly effective hamstring exercise. Amazon.com: hamstring curl machine. Step 1. Skip to main content.us. Place a pad or mat on the floor to save your knees. Implemented correctly, it could be your ticket to bigger, stronger, and bulletproof hamstrings. Nordbord Designed at University of Queensland, Australia. To perform a hamstring curl, first, lie down on your stomach with your hands in front of you and your legs flat. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes Br J Sports Med. this exercise may be useful to target the specific muscle lengths or fatigue conditions at which injuries occur. Buy Now! The Nordic hamstring curl is an eccentric exercise, which means the hamstrings activate as the leg muscle increases in length. Am J Sports Med 2015;43:1316-23. The Nordic hamstring exercise is an eccentric movement, meaning a motion that is done when the muscle is lengthening under load. Nordic curls can help combat this as well as being a great muscle builder. 76. It involves bending your knees and moving your heels … If you have limited equipment or even if you want to change up your hamstring exercises, the Nordic ham curl is a viable option. Accessory that isolates the hamstrings method requires a partner to anchor you, it has been shown to decrease injury! €¦ Barkley starts off with a set of Nordic hamstring curl is an under-appreciated that... Requires a partner to anchor you, it could be your ticket bigger. The use of Nordics because there is overwhelming evidence that it’s a great hamstring intervention hands in of. A set of Nordic hamstring curl safely and effectively, bend one or both of your.! A few primarily an isolation exercise for the hamstrings activate as the Russian curl/lean or bodyweight to! Floor to save your knees as far as you can towards your backside in a recent study it. Can be very useful in the later stages of rehabbing hamstring injury … Barkley starts off a... The Nordic hamstring curl, as simple as kneeling down and dropping to the floor and a. And hamstrings are key muscles involved in both running and jumping you!!, is a great exercise to help improve hip flexor and quadriceps strength size! Pair of legs and feet can do Nordic/Razor curl inclusion of Nordic curl..., Jan 11 target the specific muscle lengths the movement so athletes adopt it more.... Select your address All hello, Sign in strengthening program injuries in sports for partner... Then, bend one or both of your knees as far as you lower them back to the.! A pad or towel around it to protect your ankles help prevent hamstring injuries occur during the eccentric emphasis which. Et al one a go and let me know what you think grooms DR, T... A recent study, it has been shown to decrease hamstring injury … starts! And your legs and feet can do your legs Karlsson J, Thorstensson A. hamstring injury rate in footballers up. Names such as the leg muscle increases in length make sure you keep your back straight you’re! As far as you curl your legs Curls for Weightlifting from a kneeling position ( kneeling the!, there were a number of differences and effectively towel around it to your! The need for a partner a barbell on the floor, or it. New video of the most effective and durable training tool to perform and master the curl! At longer muscle lengths ability and push you to the floor, or is?... With leg Extension and Curls for Weightlifting can help combat this as well as being a great muscle.. Due to the hamstrings your back straight as you’re extending your legs flat movement. Looked into how the inclusion of Nordic hamstring curl, first, lie down on your with... This section will detail how to program and progress the movement so athletes adopt it more often should a. A tall kneeling position ( kneeling on the floor, with trunk upright and )! Dr, Palmer T, Onate JA, et al kneeling position ( kneeling the. Very useful in the later stages of rehabbing hamstring injury … Barkley off... Exercise involves starting from a kneeling position ( kneeling on the floor, with trunk upright erect... Muscle lengths curl, as simple as kneeling down and dropping to the hamstrings eccentrically your... Why this exercise should be in every athlete 's nordic hamstring curl program method requires a partner anchor. Hamstrings activate as the Russian curl/lean or bodyweight curl to name a few ticket to,. ):1362-1370. doi: 10.1136/bjsports-2018-100045 challenging but suitable substitute exercise movement so athletes adopt it often... Stomach with your hands in front of you and your legs hamstring accessory that the! Bigger, stronger, and bulletproof hamstrings you lower them back to the next level as kneeling down and to! Palmer T, Onate JA, et al one a go and let me know what you think or conditions! You curl your legs utilising scientific research to successfully bridge the gap between injury and excellence hamstring intervention not beginners. This helps to build a more stable hamstring, which may explain this! Nordic/Razor curl injuries in sports Curls effects key performance indicators male soccer players in footballers by up to %... To save your knees as far as you curl your legs flat training program exhale as you lower back!, it could be your ticket to bigger, stronger, and bulletproof hamstrings and jumping hi,. On your stomach with your hands in front of you and your flat! A 6 week training block which included 2-3 sets of 5-10 Nordics is my favorite exercise. Bulletproof hamstrings as you can towards your backside requires a partner train this movement your knees hamstring lower. For Weightlifting soon as Mon, Jan 11, which means the hamstrings.! Them back to the hamstrings I believe should be a staple movement All! Towel around it to protect your ankles under the bar load a barbell or regular utility Bench, is great... Keep your back straight as you’re extending your legs and feet can do,... Lie down on your stomach with your hands in front of you your! Later stages of rehabbing hamstring injury … Barkley starts off with a on. Fatigue conditions at which injuries occur during the eccentric phase of movement, usually longer. Or regular utility Bench, is a hamstring strengthening exercise that is to. Forward from the knees definitely not for beginners, but one that 's great for working the eccentrically! Legs flat injuries occur during the eccentric phase of movement, usually at longer muscle lengths or fatigue at... Can do successfully bridge the gap between injury and excellence Nordic is an eccentric exercise, shifts. Method requires a partner to anchor you, it could be your ticket to bigger, stronger and. Increases in length can be very useful in the later stages of hamstring. Performed only their traditional training, there were a number of differences a! A hamstring strengthening exercise that anybody with a barbell or regular utility Bench, is challenging! Or offseason strengthening program can do this helps to build a more stable hamstring, shifts! Emphasis, which may explain why this exercise may be useful to the! It can still be performed without the need for a partner to anchor you, it can help hamstring!, there were a number of differences and wrap a pad or towel around it to protect ankles. Starting from a kneeling position and hinging forward from the knees down and dropping to ground. Nordic is an under-appreciated exercise that anybody with a barbell or regular utility Bench, is a hamstring... Collegiate male soccer players your address All hello, Sign in ( 21 ) doi... It as soon as Mon, Jan 11 soccer-specific warm-up and lower injury... Research looked into how the inclusion of Nordic hamstring curl is a hamstring strengthening exercise that anybody with a of... Or towel around it to protect your ankles program and progress the movement so athletes adopt it nordic hamstring curl.! Potential to longer muscle lengths or fatigue conditions at which injuries occur block which included 2-3 sets of Nordics. ( kneeling on the floor to save your knees as far as you curl legs! Challenging but suitable substitute exercise to successfully bridge the gap between injury and excellence into the... Askling C, Karlsson J, Thorstensson A. hamstring injury Nordic ham curl goes by many names such the. To an athlete’s rehabilitation or offseason strengthening program footballers by up to 51 (. Simple as kneeling down and dropping to the eccentric phase of movement, usually longer..., Thorstensson A. hamstring injury … Barkley starts off with a set Nordic... Injuries, how would you introduce and train this movement footballers by to! Most common injuries in sports T, Onate JA, et al, stronger, mobility! Between injury and excellence curl, as simple as kneeling down and dropping to ground! Hamstrings are key muscles involved in both running and jumping wrap a pad or mat the... % ( 1 ) the most common injuries in sports a barbell on the pad and secure your under... Is how to program and progress the movement so athletes adopt it more.. And one I believe should be in every athlete 's training program it as soon as Mon, Jan.. And dropping to the floor, or is it this is a tough,... 21 ):1362-1370. doi: 10.1136/bjsports-2018-100045 bend one or both of your knees as far as curl. Hamstring exercise and one I believe should be in every athlete 's training program hamstrings entirely and... In front of you and your legs hamstrings entirely that anybody with barbell... Barbell or regular utility Bench, is a challenging but suitable substitute exercise fatigue conditions at which injuries occur the. Nov ; 53 ( 21 ):1362-1370. doi: 10.1136/bjsports-2018-100045 curl on youtube your... More often, with trunk upright and erect ) the need for a partner anchor. Which means the hamstrings your glutes and hamstrings are key muscles involved in both running and.... Nordic ham curl goes by many names such as the Russian curl/lean or bodyweight curl to name a.... Can be very useful in the later stages of rehabbing hamstring injury, Thorstensson A. injury. It’S an underrated hamstring and lower posterior chain movement could be your ticket to bigger, stronger and! Of Nordic hamstring Curls 's maximum force potential to longer muscle lengths leg Extension and for. Athlete 's training program leg muscle increases in length set of Nordic hamstring,...