Here's another demo using a resistance band. ua-cam.com/video/DsxX0xYin-Y/v-deo.html Start with a high tension band and progress by using bands with less tension. Eventually, you can perform the exercise without any assistance. At that point you can hold onto a weight for added resistance.
RIP to your kneecaps, you 100% need some form of padding, otherwise the pain & discomfort won't allow you to recruit the fibres necessary to complete the movement.
@@iforgot1801 Your anecdotal point won't cover everyone. You require minimal padding, good for you, doesn't mean you can apply it to everyone. I guarantee if you have some really good padding, the movement becomes much easier. I've even started adding weight to the exercise since I can easily do 12-15 reps.
I remember my teacher try to embarrass me in front of my friends using this movement, i got cramp on my hamstring, back then i don't even train my legs
With these exercises cramps are so prevalent. It is nothing to be embarrassed about. Some people ( your teacher) are just unaware of how their behavipr might effect others and so dont have a clue on how to uplift and encourage when as a teacher they would do better to learn. Good for you for sticking with it and getting stronger.
Want to do it at home? Try tying a towel or sturdy piece of clothing (something like old jeans) to a couch leg, where it creats a loop where you can hook your heels to - and voila an at home nordic setup. Dont forget to place padding or a pillow to support your knees!
I used a cheap doorway pull up bar that just need twisting to install and take off. I install the bar low enough to hook my ankle, plus some soft cloth to pad the knees. After I'm done I twist the bar off and put it away.
I love sports, where everything needs to be proven during competition. It’s unlike politics, sports commentary, or casual conversations, where people can say whatever without any consequences.
That is the question of the century. There should be a device that attaches to the bottom of a door. I don’t want to buy a big contraption just for nordic curls.
The easiest setup for nordic curls is to use your weightlifting belt. Get a flat bench and wrap it under the bench then pull it tight around your ankles. Youre welcome.
So if someone holds your feet down, the top of the foot will be flat against the ground. The other method(s), however, usually show the foot being mostly off the ground (the toes and the ball of foot are on ground, but the back of the heel is pointing upward at sky). Will these differences in foot position have a significant impact on how the nordic should be performed? Thanks.
Is it ok to do nordics with both knees touching each other? I personally find nordics easier when both my knees are touching but I haven't seen anybody cover this.
I've been doing this one using a cable station instead of a band, let's me slowly reduce weight over time, progressively getting stronger over time. Great video!
I love this exercise because you can step it up gradually. I'm to the point where I can lower myself down slowly unassisted and pull back up mostly unassisted, but use a little bit of arms on the last few reps to get the most out of it
What I've done that BURNS LIKE A MOTHER FUCKER, and practically replaces deadlifts when I'm short on time, I'll slowly go down to the point I drop to gauge where I progressed to. I'd then throw myself up, but suddenly stop midway and catch myself in that sweet spot, curling back up. Once I get to the point where it turns more into a chest workout, I'd just speed through that partial range of motion where it hurts the most. You can also alternate between these two styles.
The way I enjoy to use is l go as low as possible that I can go and back up as fast as possible without any support stuffs. This helps to build strong and explosive hamstring and also prevents "I can't do it!" moment. When we use band or something which is supportive, we rely on that subconsciously. It makes us feel comfortable in the area which is comfortable but not much lower area which is uncomfrotable. But, the way I use is always test this real limit and gives new goal.
If you can comeback in concentric your are not really working on excentric because you are way stronger in excentric that in excentric so classic nordic harmstring are better to prevent injuries by working on the excentric contraction
i have a rack and bench at home so i use a weight belt on the bench and then i use a pad on the barbell and kinda do a bench-press-setup-turned-nordic-curl thing
I go all the way down and currently use a 15lb band. On the last 2 sets I usually can’t get all the way up on the last few reps. So I use a finger on each hand to push myself back up but that way my hamstrings are still doing most of the work
you can grab a bar put it on the ground vertically and pulling yourself up when needed, you can sort of keep pushing on the concentric and get crazy activation without actually being able to do the rep.
Be sure to let people know they have to have band under armpits like in video and not over the arms. You know there will be those that do the second and choke.
I just today thought about using a band to assist at the portion of going down. Didn't think about having it set up so that it could help on the way up as well. Great tip!
Very good, the only thing I would add are pads underneath the knees and around the barbell. My experience is that the anchor points with Nordic Curls are ankles and knees. The pads are there to make the joints and bones comfortable against the point of anchoring
Athletically, foot recovery during running occurs with a dorsi flexed ankle. Accordingly, I prescribe Nordics with a dorsi flexed ankle so the calf contributes marginally to the movement as it does in running.
What do you got for groin strengthening exercises? I got a grade 3 groin strain back in 2017 and three physical therapists have not been able to make the pain go away. I’ve all but given up. Every exercise to fix it is targeting the glute medius in the glute minimus, but no matter how hard I worked them it’s never really dealt with the pain at the top of my adductor longus. I know you can’t diagnose people over the Internet, but any tips would be appreciated.
I think it's lunges and some squat variations. Look up groin strengthening exercises. You may even have weak muscles that the groin area relies on. Try going very slow with low or no weight exercises. A bench or other thing that can bear a load might be used to lessen the bodyweight that your groin endures. Another thing to look into may be "active stretches" for the groin. Eventually hopefully you can increase the load with weights during exercise. I'm no expert, so do take what I say with a few grains of salt.
I think the band suspended from directly above you at the start of the movement is much better. I use the pull up bar on my rack and position myself inside the rack kneeling on a crash pad, with my feet suspended under a rack pin with some scaffolding insulation for padding. It’s so good, I would put it up against the gold standard, $2000+ Westside inverse leg curl machine.
No one gonna say anything about “over the normal limit of athleticness” 😂
I was wondering about that too LOL
Big ego 👎👎
Honestly hope she gets crushed in whatever tf she's doing
@@serpentes9818 so corrections to other ppl mean you're an egoist now?
@@serpentes9818 it’s a joke 💀💀, it’s a Kendall Jenner audio
You know us scooting around on office chairs as kids were probably really good for our knees it’s basically this to a lesser degree
My knee caps hurt when they bear bodyweight on kneeling position.
I always put a pad or yoga mats (folded) under my knees
Try putting a mat under your shins (NOT your knees), so your knees are suspended and the weight is on your shins.
The band is a great idea! I would love a long-form video from you about how to scale Nordics, from beginner to expert level.
Here's another demo using a resistance band.
ua-cam.com/video/DsxX0xYin-Y/v-deo.html
Start with a high tension band and progress by using bands with less tension. Eventually, you can perform the exercise without any assistance. At that point you can hold onto a weight for added resistance.
Check knees over toes guy for much more info on nordics and how to scale them
You can also use one of those big blue exercise balls with a Nordic curl so you can get all the way out that's what I do works pretty well
RIP to your kneecaps, you 100% need some form of padding, otherwise the pain & discomfort won't allow you to recruit the fibres necessary to complete the movement.
Totally correct. You will royally f*ck up your knees without proper padding.
A man who speaks some sense... 🙏
You can obviously use a mat. I have used a pad and mat with no issues. Even a paper towel roll can work in a pinch.
@@iforgot1801
Your anecdotal point won't cover everyone. You require minimal padding, good for you, doesn't mean you can apply it to everyone.
I guarantee if you have some really good padding, the movement becomes much easier. I've even started adding weight to the exercise since I can easily do 12-15 reps.
Reread what I wrote.
Does it have to be in Iraq? Or can I place the bar in Iran instead?
are you being Syrias?
@@Tokinjesterwell done, my friend
@@Tokinjester funny comments holmes
@@Tokinjester😂😂😂 best response to a nonsense comment
I remember my teacher try to embarrass me in front of my friends using this movement, i got cramp on my hamstring, back then i don't even train my legs
You might want to start, then. Lol
@@garythesnail4246 I already did, since that shit happened
With these exercises cramps are so prevalent. It is nothing to be embarrassed about. Some people ( your teacher) are just unaware of how their behavipr might effect others and so dont have a clue on how to uplift and encourage when as a teacher they would do better to learn.
Good for you for sticking with it and getting stronger.
Want to do it at home?
Try tying a towel or sturdy piece of clothing (something like old jeans) to a couch leg, where it creats a loop where you can hook your heels to - and voila an at home nordic setup.
Dont forget to place padding or a pillow to support your knees!
How much do you weigh that you’re not gonna cause the couch to move? 😂
You gotta prove that works with a video.
@@thatstheguy07 A sofa can weigh between 40-80kgs. Put some plates on top and its not moving.
I used a cheap doorway pull up bar that just need twisting to install and take off. I install the bar low enough to hook my ankle, plus some soft cloth to pad the knees. After I'm done I twist the bar off and put it away.
@@Richards80 My couch is probably half my bodyweight (yes it's a cheap couch), and I don't have plates at home. Guess I'll have to search some more
Pad your knees on hard surfaces...
Try hanging the band above you instead of behind. At the hardest part you need the most support up and down.
“Literally over the legal limit for athleticnisess”
Not even what they said
I love sports, where everything needs to be proven during competition. It’s unlike politics, sports commentary, or casual conversations, where people can say whatever without any consequences.
RIP that guys knees.
Yeah. I’d get bursitis immediately.
‘Athleticness’
Athleticism? It hurts. It hurts my ears.
I love this. Been fighting with nordics for a while now 🦵
Keep going, it takes time. I weigh 170 and deadlift 475. But it still took me about a year before I could do full strict nordics.
What are your recommendations for doing this at home and don't have access to bars and racks etc?
That is the question of the century. There should be a device that attaches to the bottom of a door. I don’t want to buy a big contraption just for nordic curls.
Love this exercise. This the only exercise that gets the hammies sore.
The easiest setup for nordic curls is to use your weightlifting belt. Get a flat bench and wrap it under the bench then pull it tight around your ankles. Youre welcome.
I’m trying to visualize this and I can’t
@@PunsandPixels I posted a video on my channel a while back showing how to do it
So if someone holds your feet down, the top of the foot will be flat against the ground.
The other method(s), however, usually show the foot being mostly off the ground (the toes and the ball of foot are on ground, but the back of the heel is pointing upward at sky).
Will these differences in foot position have a significant impact on how the nordic should be performed?
Thanks.
She thinks there's a blood test that told her she's over the limit of athleticness 😂
Athletic nessss. Sid she say athleticness for real at the start??
I can do the top portion up and down, and afterwards I do knee pushups in which I still use the hamstrings for most of the work
Is it ok to do nordics with both knees touching each other? I personally find nordics easier when both my knees are touching but I haven't seen anybody cover this.
I saw someone give the tip recently to have the bar on your calves rather than your heels. I find that set up much more comfortable.
I've been doing this one using a cable station instead of a band, let's me slowly reduce weight over time, progressively getting stronger over time. Great video!
How do you hold your feet down?
@@haxicle5378 hook them under the machine with a foot attachment
Needs a knee pad and needs the foot to be on the toes or you’re going to have massive calf cramps
“Over the limit of athleticness” in a girl means probably too much male hormones 😂
Why is everyone doing it with the feet pointing the wrong way? You need to have your toes pointing back towards your face
Over the limit of atheleticness but under the limit of smartness.
Or just put your hands on the ground and assist yourself with number of fingers
Any way to do this at home? I tried using a couch but ended up just lifting the couch
Anyway a more simpler way? This a lil inconvenient
Put padding under your knees dude is causing far more damage !
I do these and 2 min wallsits and I’ve been seeing better results
I love this exercise because you can step it up gradually. I'm to the point where I can lower myself down slowly unassisted and pull back up mostly unassisted, but use a little bit of arms on the last few reps to get the most out of it
Wait until you can lay down and pull yourself up unassisted. That's when you know you've got some strong @$$ hamstrings 🦵
Meh, just place your hands and give as little help as possible to the movement, don't overcomplicate things
this. Bands are just probably better to just get full ROM
Is it any better than using a curl-machine ?
Safe to say that young lady is not humble
can do all the way down now, but not all the way up
What I've done that BURNS LIKE A MOTHER FUCKER, and practically replaces deadlifts when I'm short on time, I'll slowly go down to the point I drop to gauge where I progressed to. I'd then throw myself up, but suddenly stop midway and catch myself in that sweet spot, curling back up. Once I get to the point where it turns more into a chest workout, I'd just speed through that partial range of motion where it hurts the most. You can also alternate between these two styles.
Laying leg curl basically
I’ve learned so much from this channel! Keep up the great work
Man, said "put a bar, in a rack" like the WAP song.. Lol I'm so lame..
The way I enjoy to use is l go as low as possible that I can go and back up as fast as possible without any support stuffs.
This helps to build strong and explosive hamstring and also prevents "I can't do it!" moment.
When we use band or something which is supportive, we rely on that subconsciously. It makes us feel comfortable in the area which is comfortable but not much lower area which is uncomfrotable.
But, the way I use is always test this real limit and gives new goal.
Your head is in the way
I do these with a smith machine in a similar fashion, just using a bench to meet the bar! They’re elusively torturous.
If you can comeback in concentric your are not really working on excentric because you are way stronger in excentric that in excentric so classic nordic harmstring are better to prevent injuries by working on the excentric contraction
Does this take low back out of the equation?
Herniated disc person speaking
Just do it with car
I saw a clip where the hamstrings were detached while performing this movement. Where we need to be careful?
They also sell a Nordic curl door attachment off of Amazon for $35 😶
I have one. Works perfectly.
Same. Home gym hacks are KING.
What band is that? For real? I’m gonna try this exercise at the gym but what band is that?
You can really make someone focus on this exercising by tying their hands behind their back. 😏
i have a rack and bench at home so i use a weight belt on the bench and then i use a pad on the barbell and kinda do a bench-press-setup-turned-nordic-curl thing
I go all the way down and currently use a 15lb band. On the last 2 sets I usually can’t get all the way up on the last few reps. So I use a finger on each hand to push myself back up but that way my hamstrings are still doing most of the work
you can grab a bar put it on the ground vertically and pulling yourself up when needed, you can sort of keep pushing on the concentric and get crazy activation without actually being able to do the rep.
Be sure to let people know they have to have band under armpits like in video and not over the arms. You know there will be those that do the second and choke.
I just today thought about using a band to assist at the portion of going down. Didn't think about having it set up so that it could help on the way up as well. Great tip!
Or a towel under the door, or any fabric tied around pretty much anything heavy enough. Slide your feet in there and get to work.
Best exercise to fix those hamstrings boys and girls
did these for a little bit aswell as partial reps with my hips really hinged, i can do a solid unassisted 5 now
Very good, the only thing I would add are pads underneath the knees and around the barbell. My experience is that the anchor points with Nordic Curls are ankles and knees. The pads are there to make the joints and bones comfortable against the point of anchoring
Rip patella cartilage
Also seems to be better than static stretching for flexibility.
Can you replace stiff leg deadlift with this ?
Thank you
No padding....
I use my bed which is not super tight I just put a towel for more support
Bro my kneecaps would fly out if i did that
My knee caps get too sore watching this video.
use a rolling swiss ball instead of resistance bands...
Thank you so much....I needed this
Exactly what I was looking for thnx ❤
What abo
There’s a blood test for “athleticness”
...and for most people: don't just sit on a hard floor.
he said i should place a bar in iraq. wtf?
I’d be so mad if someone was hogging the squat rack to do this lmao
My gym has rails in what I like to call the warm up area
Athletically, foot recovery during running occurs with a dorsi flexed ankle. Accordingly, I prescribe Nordics with a dorsi flexed ankle so the calf contributes marginally to the movement as it does in running.
i use a door pull-up bar at the bottom of a door
What do you got for groin strengthening exercises? I got a grade 3 groin strain back in 2017 and three physical therapists have not been able to make the pain go away. I’ve all but given up. Every exercise to fix it is targeting the glute medius in the glute minimus, but no matter how hard I worked them it’s never really dealt with the pain at the top of my adductor longus. I know you can’t diagnose people over the Internet, but any tips would be appreciated.
I think it's lunges and some squat variations. Look up groin strengthening exercises. You may even have weak muscles that the groin area relies on. Try going very slow with low or no weight exercises. A bench or other thing that can bear a load might be used to lessen the bodyweight that your groin endures. Another thing to look into may be "active stretches" for the groin. Eventually hopefully you can increase the load with weights during exercise. I'm no expert, so do take what I say with a few grains of salt.
Is there any other exercise that engages the same way?
I think the band suspended from directly above you at the start of the movement is much better. I use the pull up bar on my rack and position myself inside the rack kneeling on a crash pad, with my feet suspended under a rack pin with some scaffolding insulation for padding. It’s so good, I would put it up against the gold standard, $2000+ Westside inverse leg curl machine.
what a great tip! absolutely tired of doing the drop and push up for sure! Gonna use a band next time!
That boy is bussin' fr fr no cap
Smith machine + incline bench >
*laughs in lyme arthritis*
You all should try strapping the band around your face.
🫠
Thank you so much for this
I SAW THIS MOVEMENT BUT IN THE OTHER DIRECTION, FOR QUADS. IS IT GOD?
If you're talking about Reverse Nordics then yeah they are good for the quads, but sissy squats are even better imo
You should have muted the woman in the clips audio
Why
Outstanding content. Thank you.
I want to try this once my back heals up! 😁
I'm gonna do this tomorrow morning!
Use you couch
Gonna have to try this variation out
i love u
This sucks as an excercize tho. Hurts kneecaps so much cause all your weight is on your tendons/kneecap
Not really.
I put a pillow under my knees and it helps a lot
Yeah this is what I was feeling, I was feeling some much pressure on my knees and tendons that I felt unsafe doing them. Any tips?
Wow
This exercise is god tier, but my knees skin hurts a lot
Just pad them.
@@a-a-rondavis9438 what I find incredible is they don't seem to have my problem
Until the band brakes and hits you behind your neck you would wish never done that exercise 🤣🤣🤣
Why would it break
@@a-a-rondavis9438 it happens all the time I seen it before in funny videos
If the band breaks then that band was not fit for the job
Just use the right band and you will be fine
@@justduro1527 thank you sir 🙏