Nordic Hamstring Curl (Bodyweight) 101 Video Tutorial
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Overview
The Nordic Hamstring Curl (Bodyweight) is an advanced exercise that primarily targets the hamstrings, with secondary activation of the abs, calves, and glutes. It involves kneeling on the floor while securing the feet under a stable surface or machine. The movement requires you to slowly lower your upper body toward the ground, maintaining a straight line from head to knees, then using the hamstrings to pull yourself back up. This exercise challenges the muscles through eccentric contraction, helping to build strength and prevent injury. Although no external weights are needed, a machine or secure anchor is required to hold the feet in place for proper form and effectiveness.
How to Perform
Position yourself on a Nordic hamstring machine, ensuring your hips are fully extended and your torso remains upright throughout the movement.
With your hips held in extension, begin to lower your body slowly toward the ground, focusing on controlling the descent.
Continue the lowering phase until you reach a point where you can no longer maintain control.
Once you can no longer control the descent, allow your body to fall toward the floor, but ensure it is a controlled motion.
Use your arms to "catch" your fall, preventing a sudden impact with the ground.
Push yourself off the floor just enough to reposition your body, then engage your hamstrings to pull yourself back to the starting position.
Focus on maintaining a smooth and controlled movement throughout the entire exercise, ensuring that the hamstrings do most of the work, especially when returning to the starting position.
Tips
If possible, use a Nordic hamstring curl machine for the best setup. If you don't have access to one, a lat pulldown machine can be a suitable alternative, as it's easy to adapt for this exercise.
If neither of these machines is available, you can try a partner-assisted version, where someone holds your ankles in place.
Alternatively, if no one is available to assist, you can set up using a power rack. Position your ankles under the squat pad of a weighted barbell, with a pad placed under your knees for comfort and stability.
Throughout the movement, make sure to keep your hips extended. Avoid letting your hips shift backward, as this will reduce the tension on your hamstrings and compromise the exercise's effectiveness.
As you extend your glutes, ensure that you don’t feel pressure or contraction in your lower back. If you feel strain in your spinal erectors, it's a sign that you're using spinal extension instead of hip extension, which should be avoided.
When you can no longer maintain control with your hamstrings, allow your body to drop in a controlled manner. Keep your hamstrings engaged for as long as possible, using your arms only when necessary to complete the movement.
Focus on maintaining proper form and tension throughout the entire exercise to maximize the activation of your hamstrings and prevent unnecessary strain on your back.
How Not to Perform
Avoid Relying on Momentum
Do not use momentum to lower your body quickly. This can cause uncontrolled movement and reduce the focus on your hamstrings. Focus on a slow and controlled descent to keep the tension on the target muscles.
Do Not Let Your Hips Shoot Back
Keep your hips extended throughout the entire movement. Allowing your hips to move backward will shift the tension away from the hamstrings and put unnecessary strain on your lower back.
Avoid Using the Lower Back for Extension
Do not rely on your lower back (spinal erectors) to extend your torso. This can lead to lower back strain. Ensure that the movement comes from the hips, not the spine, to prevent injury and maintain proper form.
Do Not Overextend
Avoid lowering your body too far if you cannot control the movement. Going beyond your hamstring’s capacity can cause injury and will not contribute to better results. Only lower yourself to the point where you can still maintain control and tension in the hamstrings.
Avoid Letting Your Knees Hyperextend
Keep your knees in a stable position without locking them out or allowing them to overextend. Hyperextension of the knees can cause unnecessary stress on the joint and reduce the effectiveness of the exercise.
Do Not Use Your Arms Excessively
While your arms can assist in the recovery phase, do not rely on them to pull yourself back up. The hamstrings should do the majority of the work. Only use your arms to help if absolutely necessary.
Avoid Losing Core Engagement
Do not neglect core activation during the movement. Keep your core tight to protect your lower back and ensure that the energy is directed into your hamstrings, not wasted on stabilizing your torso.
Do Not Rush the Reps
Avoid performing the exercise too quickly. Fast movements will reduce the effectiveness of the eccentric phase and increase the risk of injury. Focus on slow, deliberate control throughout the entire range of motion.
Do Not Ignore Proper Setup
Ensure your ankles are securely anchored to avoid unnecessary shifting or discomfort during the movement. An improper setup can lead to instability and improper form, reducing the exercise’s effectiveness and increasing the risk of injury.
Avoid Straining Past Your Limits
Do not push through if you feel your form breaking down. If you can no longer control the movement, it’s better to stop and reset rather than risking injury. Always perform the exercise within your current strength and mobility capabilities.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
