You know guys, I kinda enjoy how the newsletters aren't full of fancy graphics or a lot of introductory yapping like so many of them these days. It's almost like a letter or an old blog post - just text that gets down to business. Good quick reads.
you might be inclined to believe that if you're relatively unfamiliar with the exercise, but the stimulus and quality of movement is vastly improved with a better set-up
Great video! what is your opinion about using a lying leg curl instead of the nordic curl to build more tissue in the hamstrings? it's better, worse or pretty much the same for strength? Thank you!!
Can buy a decent GHR (which can do the nordics plus more) for the price of the Nordic curls. And if you have a rack with low hole spacing, can use a weighted bar with a barbell pad to do great nordics also
Ah when you mentioned nordics I thought you meant a track machine that makes you feel like you’re running like a gazelle which is also called Nordic. This is a Nordic ok. I always had trouble finding a place to do these also. A seated calf machine with the pad that rest on the top of the quads pushed all the way down against the ankles is the best place I found at my commercial gym. Always thought you need at least your body weight on each side but I load one 45 Lbs plate each side wedge my feet in underneath the pads and it works fine. The more uneven your hips the more likely the pad will unlock and lock at a higher position so be careful if you decide to do this. You feel if it is uneven though cuz one knee will be pushed down harder than the other usually the right knee for the most common asymmetry. You can’t really tell in clothes the mass of your entire leg, but it makes sense now why the weightlifters told you you could probably squat 330. You always seemed to be a speedy lifter when you were lifting with/against Clarence. Do you think your better now in terms of the speed of your lifts or then. That’s an interesting video idea.
I’m lucky and have the Watson reverse hamstring curl at my gym (i.e. a Nordic machine) - really easy to progress quickly when you can reduce the assistance kilo by kilo even for DYEL me - I’ve managed to do a legit Nordic w/no assistance. It’s not quite the same but if you can hang resistance bands from above it makes progressing strict reps way easier. Or you can use a broomstick pointing out in front to control the fall and push back off of it. Anything to improve the resistance profile from brutally hard near the bottom to non-existent at the top really, since
@Horus-Lupercal weight vests, chains, rowing a bumper into the torso, and the chains/weights with clubbells, doing pull overs and plyos to overload the eccentric
In a video = business deduction in Sikastan 😂 In my experience, eccentric loading through the hamstrings has been great for improving resilience for sprinters and reducing injury risk.
nordic curls feels better imo, hamstring curl machine is a good alternative but u can't really replicate what a nordic curl does with a hamstring cur lmachine
@@monojhqm if I had a seated machine I'd use it as a Nordic curl warm up, yet furniture sliders, even banded, is how I warm up, then I grab the ab roller and do 30 reps of rolling razor curls
@movestattoo4561 you'll have to feel it. The machine isn't gonna get the intensity at the tendons vs just the muscle belly, like machine curls won't hit the hammies at the hip
Would you say that people that have a natural predisposition to squatting would benefit more by increasing their deadlift than their squat just because their body is too efficient at squatting, it doesn’t transfer to other lifts well enough? Same question in reverse
I worked Nordic curls for a while and started to notice knee pain that wasn’t there before. It could be coincidental but is there a way it can hurt the knees if you’re not strong enough?
Are GHRs somewhat the same as Nordic curls? Seems few years back everyone was about GHRs, now Nordic curl machines are all over the market. Rightfully so, cheaper and more compact than a GHD. But is the GHR still a good substitute for Nordics?
@ that’s interesting, you got it. I was evaluated for symptoms consistent with meniscus strain/tear but we didn’t go through with the imaging and instead did PT for it. PT got it to go away but it keeps coming back every so often.
There is another side to this coin. A 2017 meta-analysis published in Sports Medicine found that only one of the five studies used the Nordic curl as the only intervention. One study mentioned in this research included an additional 13 exercises, including three running drills and squats. In sprinting, most hamstring injuries occur during the late swing phase, where the long head of the biceps femoris completes the longest stretch of the hamstring muscles. The gastrocnemius is a leg muscle as it crosses the knee joint. Therefore, it can interfere with the ability of this hamstring muscle to fully stretch during this phase of the movement sprinting. Also, consider that the Nordic curl places a high level of stress on the meniscus and popliteus, and can put the user at a greater risk of a chronic inflammation condition called prepatellar bursitis (Housemaid’s knee). Regarding the start of the pull, you should mention that the soleus generates a counterclockwise torque on the shin to assist the clockwise torque exerted by the quadriceps. Also, by looking at your snatching technique, a style popular in the 1960s, you are not effectively utilizing the powerful Achilles tendon to amply the force of the quadriceps (by acting as biological springs that can stretch, store energy, and recoil).
You know guys, I kinda enjoy how the newsletters aren't full of fancy graphics or a lot of introductory yapping like so many of them these days. It's almost like a letter or an old blog post - just text that gets down to business. Good quick reads.
Awh yes thank you! Love hearing that
daily reminder, for a nordic curl just need a bench bank and a weightlifting belt
Yes or a dip belt
you might be inclined to believe that if you're relatively unfamiliar with the exercise, but the stimulus and quality of movement is vastly improved with a better set-up
@ id believe it's much better with a nice bench, but sometimes gotta use what you have
I use a giant tractor tire (like on this weeks newshow) on a pallet for my Nordics, and it works for ghd situps and small rom back extensions
Love to see a photo of this set up
ive added in good mornings pure focus on the hamstrings slowly slowly building weight
Excellent, thanks! I need to get back to targeted hamstring training.
Great video! what is your opinion about using a lying leg curl instead of the nordic curl to build more tissue in the hamstrings? it's better, worse or pretty much the same for strength?
Thank you!!
Can buy a decent GHR (which can do the nordics plus more) for the price of the Nordic curls. And if you have a rack with low hole spacing, can use a weighted bar with a barbell pad to do great nordics also
Where did u buy the machine?
Ah when you mentioned nordics I thought you meant a track machine that makes you feel like you’re running like a gazelle which is also called Nordic. This is a Nordic ok. I always had trouble finding a place to do these also. A seated calf machine with the pad that rest on the top of the quads pushed all the way down against the ankles is the best place I found at my commercial gym. Always thought you need at least your body weight on each side but I load one 45 Lbs plate each side wedge my feet in underneath the pads and it works fine. The more uneven your hips the more likely the pad will unlock and lock at a higher position so be careful if you decide to do this. You feel if it is uneven though cuz one knee will be pushed down harder than the other usually the right knee for the most common asymmetry. You can’t really tell in clothes the mass of your entire leg, but it makes sense now why the weightlifters told you you could probably squat 330. You always seemed to be a speedy lifter when you were lifting with/against Clarence. Do you think your better now in terms of the speed of your lifts or then. That’s an interesting video idea.
I’m lucky and have the Watson reverse hamstring curl at my gym (i.e. a Nordic machine) - really easy to progress quickly when you can reduce the assistance kilo by kilo even for DYEL me - I’ve managed to do a legit Nordic w/no assistance. It’s not quite the same but if you can hang resistance bands from above it makes progressing strict reps way easier. Or you can use a broomstick pointing out in front to control the fall and push back off of it. Anything to improve the resistance profile from brutally hard near the bottom to non-existent at the top really, since
@3:51 Rocket powered Fridge
I actually do these weighted. Great knee fortifier
How do you add weight? Holding a plate, weight vest, or perhaps holding a dumbbell? I'm still yet to get a weight vest, they seem very useful.
@Horus-Lupercal weight vests, chains, rowing a bumper into the torso, and the chains/weights with clubbells, doing pull overs and plyos to overload the eccentric
Thats insane if u can do these weighted for reps. Hell yea
In a video = business deduction in Sikastan 😂
In my experience, eccentric loading through the hamstrings has been great for improving resilience for sprinters and reducing injury risk.
Can somebody tell me which nordic curl bench we see in the video. I want one for my homegym.
Thoughts on Nordic curls vs Hamstring Curl machine?
Much much much different intensity. The curl will build up connective tissue and tendon elasticity, the seated machine will not
nordic curls feels better imo, hamstring curl machine is a good alternative but u can't really replicate what a nordic curl does with a hamstring cur lmachine
@@monojhqm if I had a seated machine I'd use it as a Nordic curl warm up, yet furniture sliders, even banded, is how I warm up, then I grab the ab roller and do 30 reps of rolling razor curls
@@LatimusChadimushow does the nordic build those but machine doesn’t?
@movestattoo4561 you'll have to feel it. The machine isn't gonna get the intensity at the tendons vs just the muscle belly, like machine curls won't hit the hammies at the hip
How will you program this within a session? First of the exercises after the main movement?
1-3 times a week currently, low volume per session until I have a decent tolerance.
Would you say that people that have a natural predisposition to squatting would benefit more by increasing their deadlift than their squat just because their body is too efficient at squatting, it doesn’t transfer to other lifts well enough? Same question in reverse
Naw definitely exploit your strengths, it works well
I worked Nordic curls for a while and started to notice knee pain that wasn’t there before. It could be coincidental but is there a way it can hurt the knees if you’re not strong enough?
I haven't seen it before but it's certainly not impossible 🤔
Are GHRs somewhat the same as Nordic curls? Seems few years back everyone was about GHRs, now Nordic curl machines are all over the market. Rightfully so, cheaper and more compact than a GHD. But is the GHR still a good substitute for Nordics?
Easy to hyperextend the knee and/or passively hang off it in that horizontal bottom position?
@ that’s interesting, you got it. I was evaluated for symptoms consistent with meniscus strain/tear but we didn’t go through with the imaging and instead did PT for it. PT got it to go away but it keeps coming back every so often.
Nice
There is another side to this coin.
A 2017 meta-analysis published in Sports Medicine found that only one of the five studies used the Nordic curl as the only intervention. One study mentioned in this research included an additional 13 exercises, including three running drills and squats.
In sprinting, most hamstring injuries occur during the late swing phase, where the long head of the biceps femoris completes the longest stretch of the hamstring muscles. The gastrocnemius is a leg muscle as it crosses the knee joint. Therefore, it can interfere with the ability of this hamstring muscle to fully stretch during this phase of the movement sprinting.
Also, consider that the Nordic curl places a high level of stress on the meniscus and popliteus, and can put the user at a greater risk of a chronic inflammation condition called prepatellar bursitis (Housemaid’s knee).
Regarding the start of the pull, you should mention that the soleus generates a counterclockwise torque on the shin to assist the clockwise torque exerted by the quadriceps. Also, by looking at your snatching technique, a style popular in the 1960s, you are not effectively utilizing the powerful Achilles tendon to amply the force of the quadriceps (by acting as biological springs that can stretch, store energy, and recoil).
Knees Over Toes guy has lots of great videos on this.