Why Leg Curls Are BETTER Than Nordic Curls 😈 (BLASPHEMY!!!)
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- Опубліковано 10 лип 2024
- Leg curls are better than Nordic curls. It's all about strength curves baby.
#legday #hamstrings #athlete #bodybuilding #fitness #enkirielitefitness #kneepain
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RESOURCES & REFERENCES
Nordic Curls Are NOT ENOUGH For Hamstrings
• Nordic Curls Are NOT E...
Why 45 Degree Back Raises Are BETTER Than Flat (Bet You've NEVER Heard This Before!)
• Why 45 Degree Back Rai...
Why Back Raises Are The BEST Hinging Exercise. PERIOD. (Next Level Hamstrings!)
• Why Back Raises Are Th...
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TIMESTAMPS
0:00 Leg curls vs Nordic curls
1:59 Strength curves: Nordic curl
4:10 Strength curves: Leg curl
6:17 Opposite curves = different effects
9:19 Home gym leg curl alternative - Розваги
You did it, you finally made a title that triggered me. 😂
Mission complete! 😂
@@EnkiriEliteq😅q😅😅😅😅q😅a😅😅😮 1:50 😮q😅😮😮qq😅😅qw😅q😮😮qq😅a😅😅
Funny, but educational. This is why i love this channel. Happy training bro, hope you have a good weekend.
Great analysis 👍👍👍👍👍
I do plate loaded leg curls on a cheap box store "all in one" bench that lives on the back porch. I also do Nordics indoors with a band stretched across the J hooks in my squat rack. I'm down to a single orange Rogue #0 assistance band. I've measured my set up so it stays consistent. One thing that's helped me is I warm up with progressively thinner assistance bands, treating the movement as if I'm warming up to the top set of a major lift. When I was working out on a GHD in a gym before lock down, I had no problem at all with the extended part of the body weight Glute Ham Raise's range of motion. Even in the upright position near the end of the movement, though, I felt increased difficulty as the angle approached acuteness. In my experience acute knee flexion can be weak even when done at an angle that relieves some of its gravitational load. I'm healthiest when I train both lying hamstring curls and Nordic hamstring curls. And RDLs, of course...
Before I watch.. my thoughts are they are opposing strength curves, so I simply do both.. which is pretty much what I apply to all muscles. I have done no research on this method, but it makes sense to me and I rarely ever get injured.
Can't wait for the video on why one arm Iliac style pull downs are better than any row or pull up variation for full maximal back development because EMG data says so in the science.
We'll get there eventually, I'm sure hahaha #science
I'd be interested to see a video on whether hinges alone might not be enough for general strength and hamstring development. My highest RDL working weight has been 165 lbs, which is probably kind of novice but decent, but initially I could barely do 10 lbs on leg curls without tendon pain. Now I've worked up to ~15 lbs x 30 which still seems disproportionately weak.
In short: both leg curls and nordics are effective, and it is better to do both since they’re work the opposite sides of the spectrum. Leg curls are easier and more accessible for the average person. Nordics are extremely hard and they demand an insane amount of effort and dedication. They’re not “worse”, they’re just harder.
The effort just needs to be real, not insane. People treat Nordics like an afterthought or sideshow. That doesn’t work.
You can use TRX straps to do hamstring curls. Very effective. I think they match the strength curve as well because it's easier when the legs are straight. If you need more resistance (I'm not there yet), you can maybe put a weight on your stomach, or change the angle.
One of the machines i miss since moving into my garage gym is hammie curls
Not listed I predict on top of the evident difference in having a balanced eccentric-concentric chain, something that a leg curl is not rated for at all is the fact that if you internally rotate your feet and hips on the eccentric then you will also hammer the elusive sartorius. Even single leg back extensions can be adjusted to that. I don't expect any of that to be a thing for Nordic curls though!
I tried to regress down to the glute ham raise for about 6 months after being able to perform around 3 decent floating Nordic reps. What I found is that they definitely allow for more volume and can allow for better recovery, but really I just didn't enjoy them nearly as much. I am starting to think exposing your body to that extreme stimulus of the nordic is key to actually progressing both physically and mentally. I just don't get the same feeling from any other hamstring exercise, leg curl included.
I just spam leg curls alot, my hamstrings are golden, this is totally the best exercise for the hammies specifically, I even stopped deads to row more, hamstrings keep growing nonstop
The real winner are glute ham raises with either an advantageous angle or something like band of level assistance
Some other options for leg curls: Solo Tib Bar or MonkeyFeet let you load weight onto a foot, so you can do curls while standing on a platform for that force curve (and as an aside, doing it while lying on your stomach instead can be a regression for Nordics). You can pretty easily use a strong fitness band that is attached to something solid like a railing or using a door anchor. If you lie on your stomach facing away from the band attachment point, that'll take the most force in the curled position as well.
Agreed man
The channel Corexcell has a partial glute ham variation, think its on the video "turn your hamstrings into speed weapons"
why wouldn't you want the most force at the deep stretch? both for growth and functional strength in case of hamstrings, that seems optimal, I can think of very few scenarios where you need very strong fully contracted hams, It's also my understanding that the peak of the eccentric/stretch is where most mass is gained, so couldn't you gain more relative to volume with nordics?
Nice one, Eric....um I mean Alex. 😄
ive been doing hamstring curls by laying on my stomach and curing and EZ bar with my feet. it kinda sucks but its the best I got rn
What do you think about the seated leg curl machine vs the prone leg curl machine? Does it make any difference?
How do you do the cable leg curl without your body being pulled into the air??
do synergistic muscles work during leg curls?
I thought I saw a shirt at Target with your face on it, but it was actually for FGTeeV or something
there are ways to manually alter the strength curve of a GHR to be less biased
GHR is primarily a rehab and longevity tool to strengthen the weak point, which is almost always the eccentric strength of the hamstrings. Of course leg curls are better for hypertrophy. A leg curl machine designed with normal eccentric resistance but low concentric resistance could potentially replace leg curls for rehab purposes and be easier for the masses
*WHAT ABOUT RING HAMSTRING CURLS FOR US HOME GYM GOERS*
lat pulldown better than pull ups next vid?
Easy peezy!
I'm glad to hear this because I have phobia for the Nordic but love doing Leg curls lol
Training in a gym without Nordic benches or GHR, I would feel like an asshole taking over a barbell in the only rack there is,not to mention mats and other things, when I can just do the machine curl... So this video makes me feel better 😂
I personally do nordic curls towards the end of my lower body session, after doing a lot of volume on sled, hip thrusts, etc. I'm 6'4" and 235ish and if I control the descent I can feel a crazy good stretch on the hamstrings and I'll do a small pushup on the floor that gets me to where I can smoothly lockout while recruiting those muscles. I get a ton of activation in the hamstrings training them like this but it's honestly inferior to using an actual glue ham raise machine, which I currently don't have access to. I've also had issues with leg curl machines for some reason, they just never felt right and I'd get pain very easily. The issue with the glute ham raise and even more so with the nordic curl is the fact that the vast majority of people just aren't strong enough to be able to do them.
Woah their partner, settle down with these clickbait hot takes (no matter how well explained and balanced your arguments are)
Hot takes are the spice of life 🔥🔥
Question for a newbie idiot here. Cannnnnnn I do leg extensions, hamstring curls, nordic curls and reverse nordic curls in a program for leg day(s)???? For functional and looks.
Yes, why not
@@EnkiriElite cool. Thanks
After squatting 5 times a week for the past 10 weeks in a pretty hard squat program, I'm about to hit a lifetime backsquat pr this weekend. I bought your intermediate template because it's what I wanted to run next since I really enjoy your knowledge/way of training, and I'm tired of squatting that much. I haven't deadlifted for a good 7 months or even longer and because your program contains deadlifts, I wanted to reintroduce them. So I embarked on a journey to the gym to measure my current deadlifting strength and see where I stand. My old pr is 359 for a triple, so I figured my deadlift has stayed the same/might have even gone up slightly because of stronger legs from all the squats. After calculating that I might be able to get 381 for a single today, I was left in shambles as I was only able to pull a measly 291 for a double...with a belt...
(for context, my front squat 1 rm after the program is 291 and my targeted back squat pr lies somewhere in between 359 and 370.)
(ratios from kg to lbs might be slightly off)
I'm now in a weird position where I squat more than I deadlift, so what does that mean?
also, any advice on how to keep my squatting strength when cutting back down from 5 times a week to 2?
Why are your numbers so weird. You have 1 pound plates?
@@faelgrim5130 kg to lb is scuffed. Basically back squat is 3 blues plus 1 green and Deadlift is only 2 blues and a yellow and that weird
@@budgetlifter ohhh that makes more sense lol
@@faelgrim5130 i looked up the plate denominations in lbs and corrected it hope it's more understandable now
Try deadlift with straps to see if it is a grip issue. Back squat and deadlift work the same muscles so it is odd to see.
Next is why calf raises are better than squats!
Every time I see a trainer at my gym take their newbie client over to the nordic curl and have them fall on their face a couple of tiimes attempting the movement, I just want to slap them upside the head. Why anyone who knows anything about training would put untrained or de-trained people through such a range of motion is a mystery to me.
Super advanced movement! Needs to be highly regressed and/or highly assisted to bridge that Gap successfully. Otherwise you'll just spend the next 10 years falling on your face during the eccentric and doing a Pushup during the concentric lol which to be fair, is what most people end up doing 😂
You gotta let folks try stuff out. I happened to be OK with eccentrics on day one, and that made getting the full range of motion eccentric and concentric a great goal for me. Will always be grateful for that introduction.
I disagree man. There are regressions that even a noob can do. But yeah, asking a beginner to do the full movement is noncence.
@@richardbramwell8687 These are not young people, I'm talking about folks who have never set foot in a gym, people in their 40's and 50's, ect., have no business doing this movement when this trainer knows essentially nothing about this individual and their capabilities. No responsible trainer would load up a complete beginner with 225 on the squat, then watch them fail to perform it and say "aha, see, here's what you did wrong," but this is essentially the same thing.
Also these aren't folks who are curious about the exercise and want to know how to do it, and these aren't trainers that are actually building them a program, they're just saying "ok, now try this one" and they fail (obviously) and could very damage muscles or tendons in the process. It's worse than pointless, counterproductive and irresponsible and I hate them.
For trainees beyond beginner stage, sure, go ahead and try it out. For the rest, totally gratuitous.
@@xxcrysad3000xx Fair enough. You know the culture of your gym better than I could.
The extended part of the Nordic curl is the hard part, and that’s why Nordics are superior. The strength of the hamstring in the extension is the important part for athletes. It should be taxed proportionally more in workouts. And Nordics naturally deliver the proper amount of taxing in the extended portion.
This is all very self-evident to anyone with any experience. The point of the video was to highlight the value of opposing strength curves, something I do frequently on this channel. Nordics have gotten more than enough attention in ecent history.
@@EnkiriElite Nordics have gotten lots of attention to you because you are in the fitness industry. People who are not in the fitness industry oftentimes don’t even know what Nordic curls are, and that includes some great athletes I know. My modern well-equipped gym does not even have a Nordic curls station.
I'd say Nordic curls are much better at getting an athlete to activate their hamstrings on demand, some athletes don't need much to activate so getting them some hypertrophy on the leg curls could be a better use of time.
but is there also something that you get from the nordic curl that you do not get from the leg curl?
ah got it nvm
lol of course there is
Hi Alec. I’m thinking about what you said that the extended position in the leg curl is the strongest because the leverage there is high, I’m confused. Given that the leg is extended, wouldn’t it be more difficult for the hamstrings to pull them back into position, given that the hamstring tendons would be aligned almost parallel to the shin bone? Instead, with knee flexion, wouldn’t the opposite be true, meaning the hamstring tendons are aligned more perpendicularly to the shin bone, thus necessitating less force in order to produce the same torque?
that makes sense purely from a perspective of leverage, but things are a little more complicated. different muscles have different potential to produce force at different lengths. the muscles like the hamstrings and lats stronger at length, while muscles like the glutes are stronger at their shortened position. that’s an internal quality of those muscles, not really a matter of leverages
Training leg curls is good, but taking it to a high level i dont think it's necessary, considering how much strength we demand from the hamstrings in that position, and you can also use free weights for standing leg curls.
True you can perform free weight leg curls....but they just don't work all that well!
@@EnkiriElite they work well lying on a bench, standing leg curls do suck though imo.
lmao, i highly disagree, but i LOVE the energy you have here LMAO it reminds me of when you went after Athlean-X and KNEW you were gonna get a lot of flack. XD Still saying what's on your mind, and not holding back.
That said, eh imo why worry about which is better when you can do BOTH lol. Maybe do the one you prefer, and alternate to the other whenever you hit a plateau.
Obvious answer is to do both.
the top part of the movement is by far the least important tho. nordics being really hard at the bottom when the hamstring are lengthened is most likely a very good thing. leg curls are great tho no argument there.
Agreed.
I see what you mean but I think there is a flaw in your assumption. The reason you are the strongest at the top of the Nordic is not be cause of the lever, it is because there is no load being placed on the hamstrings due to the mechanics of the movement. I liked your band example. If you apply it to the nordics, it would be that there’s more tension acting against the band at the bottom of the movement and less at the top. Comparing the load to a hamstring curl, there is constant and equal load on your hamstrings throughout the movement. A hamstring curl could mimic the same load if someone would push harder on your legs as they get into the extended position. The best comparison for these exercises are a dumbbell vs a cable bicep curl. A preacher curl, similarly to a Nordic, will have the least amount of load in the bottom position and the most at the top. A cable curl, like a hamstring curl, will have constant load throughout the lift. So while the loading of the movement isn’t related to the levers of the movement I agree that, the same with curls of different variations, both movement can be included for a well rounded program
The leg curm is more accessible than the Nordic curl, I'll definitely say that
jesus bro BREATHE and stop bulging them big eyes on me
I used to prefer GHR but Leg curls are so fool proof and give such painful mind numbing pump i like them better now
dont they do a little different things tho?
Nordics can easily be cheated. Crashing at the bottom to help with the rebound, and coming up with flexed hips makes the movement easy to cheat with. I see LOTS of people do this! I think the leg curl gives a more accurate rate of real progression. Good video.
because I can do them kekw
First
You are cheating your leg curls, you never are straight. BS title for click. shame on you.
PS : wrote the wrong curl, ma bad, wanted to write nordic curl.
I don't even know what you're talking about
@@EnkiriElite 2:18
@@EnkiriElite Massimo Kokhno : New lunatic Nordic curl
Sorry I wrote leg curls instead of nordic curls, but the point is still that your form is not "pure", to be honest.
Yea... I don't care lmao
Not agreeing do what’s best for you Nordics make you more athletic
you missed the point