(And no, the glute ham raise isn’t all that great at strengthening the glutes — it’s largely a hamstring exercise, like the Nordic ham curl.).

, which means you shouldn’t drop straight down to the ground from kneeling. (This is in part because it lengthens the hamstring itself.). The Nordic hamstring curl involves kneeling on a pad (for knee comfort) and lowering under control while the ankles are held in place by a partner, a loaded barbell, or any other immovable object. In that regard, it’s a “functional” exercise; it helps you run quickly and safely, which is a pretty natural movement. The reason is that dorsiflexion will help the calf to contribute to knee flexion torque. But it probably won’t help you pick up heavy things. “People will sometimes do them in plantar flexion or dorsiflexion, or they won’t put their feet down at all, but I like having my clients do them in dorsiflexion so their toes are pointed down, not back,” says Bret Contreras, PhD, CSCS, an Arizona-based strength coach and author. “You should really focus on trying to get your all out of the lowering portion. Then extend the hamstring muscles to lean …

World records, results, training, nutrition, breaking news, and more. They’re a great exercise to improve sprinting and reducing injury among athletes, so it can benefit anyone that runs fast: football players, soccer players, baseball players, track and field athletes, or anyone that likes to sprint for fat loss and conditioning purposes. The lowering phase of the Nordic ham curl will prepare the hamstrings for sprinting and help prevent signals. The hamstring is one of the most injured muscles in sports so this is no small feat, although it’s worth remembering that having short or eccentrically weak hamstrings isn’t the only reason they get injured — the Nordic ham curl isn’t a panacea. You might even be able to perform it at home by putting your feet under your dresser and your knees on top of a pillow — just always remember to put something soft under your knees. Unable to control the lowering portion at all? 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… The lowering phase of the Nordic ham curl will prepare the hamstrings for sprinting and help prevent signals. Setup in a nordic hamstring machine with your hips extended and torso upright.

If you’re training for hamstring injury prevention, don’t even perform the concentric phase.”, They’re a great exercise to improve sprinting and reducing injury among athletes, so it can benefit anyone that runs fast: football players, soccer players, baseball players, track and field athletes, or anyone that likes to, The hamstring is one of the most injured muscles in sports so this is no small feat, although it’s worth remembering that having short or eccentrically weak hamstrings isn’t the. , an Arizona-based strength coach and author. if you’re interested in building your physique and it’s good for people who just want their muscles to be strong. The Nordic ham curl is currently enjoying a bout of phase-two popularity that’s been spurred by, decrease the odds of getting a hamstring injury, . “If you’re so weak eccentrically that you can’t even control your body on the way down, it’s always good to shore that up and spend a couple of months getting up to par. It’s also great for. However, as you can see in the video above, it’s not difficult to do it on your own. There’s an argument to be made, but probably not. When you’re sprinting, your knee angle opens up during the swing phase and this lengthens the hamstrings while they’re heavily activated. It happened to kettlebell swings, it happened to spinning, and it kind of needs to happen to Nordic ham curls. (This is in part because it lengthens the hamstring itself. Join the BarBend Newsletter for workouts, diets, breaking news and more. The Nordic Ham Curl: A Staple Exercise for Athletes - Bret Contreras. These are all awesome benefits, and the exercise has clear uses for a wide variety of athletes. Low Bar Nordic Hamstring Curls Locate a low bar, railing or some sort of weight apparatus that can serve as an anchor to replace the hands of a partner. Ultimately, they’re not really specific to strength sports. The Nordic ham curl is currently enjoying a bout of phase-two popularity that’s been spurred by a slew of studies that have shown they’re great for hamstring hypertrophy…

“So many people think the eccentric phase is negligible and don’t understand that it builds muscle,” he says. Simply hook your feet underneath the bottom of, say, a cable pull-down machine, a Nautilus machine, or anything else you can find that has an opening a few inches off the ground. The Nordic Ham Curl, also called the Leg Curl or Russian Ham Curl is a strength exercise that primarily works the hamstring muscles. But is it all that useful for strength athletes? Most people think of the exercise as being performed with a partner holding your ankles as you drop your torso to the floor from a kneeling position. They’re both bodyweight knee flexion movements that hammer the hamstrings, the difference is that the glute-ham raise uses a device that puts the body in an optimal position that allows a more effective range of motion. Slowly lower to the ground. However, Contreras says there are times where it could be beneficial when a strength athlete has a really glaring hamstring weakness. BarBend is an independent website. Keeping your hips extended, begin to lower yourself as slowly as possible until you can no longer control the descent. But if you’re pretty good at them and you’re not an athlete, there’s probably no significant benefit.”, No rest for the wicked, back at training working on strength and speed with these Nordics. This thing looks similar to what Ross Enamait showed on his blog a while back.

If you’re training for hamstring injury prevention, don’t even perform the concentric phase.”. BarBend is the Official Media Partner of USA Weightlifting. “If you’re a powerlifter or a weightlifter I’d recommend doing more back extensions and reverse hypers than Nordic ham curls,” says Contreras. Place your ankles under the railing and brace your core. Ultimately, they’re not really specific to strength sports. The exercise is sometimes called the poor man’s glute-ham raise, and the two exercises have a ton in common. “It’s an exercise that’s really good at the eccentric phase, but in powerlifting you’re looking at the concentric phase.”. (Also called Nordic hamstring curls and Russian ham curls. ), “People will sometimes do them in plantar flexion or dorsiflexion, or they won’t put their feet down at all, but I like having my clients do them in dorsiflexion so their toes are pointed down, not back,” says. Nordic Hamstring Curl (Bodyweight) Instructions. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. When you’re sprinting, your knee angle opens up during the swing phase and this lengthens the hamstrings while they’re heavily activated. All Things Gym, Homemade DIY Glute Ham Raise (GHR) Options. In strength coaching circles, there’s a highly effective hamstring exercise that is well known to coaches, athletes, and sports medicine personnel. , and the two exercises have a ton in common.

Featured image via @pedroivocosenza on Instagram. : while one is a little fancier and does a slightly better job, they’re both excellent exercises for building and strengthening the bicep. They’re both bodyweight knee flexion movements that hammer the hamstrings, the difference is that the glute-ham raise uses a device that puts the body in an optimal position that allows a more effective range of motion.

The same goes for Nordic ham curls and GHRs: both are awesome for hamstrings and while the GHR is a little more effective, you should feel no qualms about doing them Nordic style if you don’t have a GHR chair. reason they get injured — the Nordic ham curl isn’t a panacea. ), The exercise is sometimes called the poor man’s. It’s sort of like the preacher curl versus the old-fashioned. ), The Nordic ham curl is currently enjoying a bout of phase-two popularity that’s been spurred by a slew of studies that have shown they’re great for hamstring hypertrophy, increase eccentric strength, and vastly decrease the odds of getting a hamstring injury.

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