At that point you should still seek to keep the hamstrings active and only use the arms as necessary. Remember, it’s a controlled drop when you can’t maintain tension with the hamstrings anymore. If you find yourself getting a pump through your spinal erectors then you’re likely substituting spinal extension for hip extension. When extending the glutes, you shouldn’t feel any pressure or contraction through the lower back. Ideally you should look to keep your hips extended throughout the duration of the set, don’t allow them to shoot back and take tension off of your hamstrings. Nordic Hamstring Curl Strap, Nordic Curl Strap Holds 480 Pounds Great for Hamstring Curls, Sit Up Bar for Floor, Spanish Squats, Ab Workout, 5 Second Setup Nordic Curl Strap Home Fitness Equipment. If you don’t have access to anyone who can hold your ankles in place, consider a setup with a power rack whereby your ankles are positioned underneath the squat pad on a weighted barbell and you have a pad underneath your knees. If neither option is available, consider the partner assisted version. Affordable gear I make and sell for the ATG Program by. If not, try to utilize a lat pulldown machine as that is the easiest option to adapt for setup. How to Nordic Hamstring Curl - Best Nordic Curl Progression - Knees Over Toes Guy Exercises. Slide your ankles in around the cushions, then extend the hamstring muscles to lean forward (lean forward from the knees, not the hips) until you come low to the floor, then push yourself back up and repeat.īy Griffith University Doctor of Exercise Scienceįor more information, head to our FAQs, or r each out to our HGG Support Team here.If have access to an actual nordic hamstring curl machine that would be ideal. We recommend kneeling on a padded bench for comfort while doing this exercise.Įnsure you are doing this exercise slowly and controlled. Slide the Nordic Bar™ around the post you are wanting to attach it and fasten the two HGG moustache bolts up against the post until the clamping pad is tight and the Nordic Bar™ is securely attached. We created an effective solution for all your hamstring strengthening needs. The Nordic Hamstring exercise has been shown to decrease the risk of hamstring injury by up to 51% (according to a study in the British Journal of Sports Medicine) by increasing eccentric hamstring strength.Ĭonventionally, this exercise has been performed on GHDs or as partnered exercise. The Nordic Bar™ is made from Australian laser cut quality steel and has a matte black finish.
The 48mm round pipe that holds the ankles in place gives a sturdy and reliable support on the achilles and lower leg. The adjustable Nordic Bar™ easily fastens on to any frame, gym bar, post or immovable solid object measuring up to 90mm in width.
Our Nordic Bar™ includes a larger 8mm plate making it extra heavy duty, an anti-slip textured pad for extra stability, and a wider back pad with two of our epic moustache bolts allowing for a bigger bite surface to stop any lateral movement during your exercise. The Nordic Bar™ has been developed with comfort, function and style in mind. This is critical in sports as the hamstrings must be able to absorb large amounts of force. This is something not possible on any other piece of equipment and will ensure your Nordic game levels up FAST. First, it builds eccentric hamstring strength.
This means the exercise can FINALLY be scaled and regressed to a beginner level, allowing the exercise to be performed through full range of motion for multiple reps.Īs you get stronger you simply reduce the size of the resistance band. One of the major benefits of using the Nordic Bar ™ attached to a fixed post is that it provides the option to tie a resistance band between your chest and the upright post. However: This exercise, like any exercise, is only effective if it is performed correctly Sadly, those who require hamstring. For many years now, the Nordic Hamstring Curl has been considered the gold standard of hamstring exercises. 'The nordic hamstring curl is a bodyweight exercise that targets eccentric strength of the hamstrings, often referred to as the 'negative' portion of an exercise,' says Samuel Chan, PT, DPT, ATC. The nordic solution you have been searching for!ĭesigned and built by us here at HGG Performance™, the Nordic Bar™ is used for nordic hamstring curls and holds the ankles in place while kneeling on the ground (or a padded bench for comfort), and leaning forward from the knee to extend the hamstring muscles. Whether you run, play football, rugby, athletics or tennis, for example, lower limb muscle strength is paramount. ***DUE TO AN INFLUX OF ORDERS, PLEASE ALLOW UP TO 2 WEEKS FOR YOUR NORDIC BAR TO BE SHIPPED FROM OUR WAREHOUSE*** The Best Nordic Hamstring Curl 6 Leg Exercises To Do At Home Nordic Hamstring Curl - Technique, How Nordic hamstring curls, 5 concentric 2 Bed Sheet Nordic.
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