Nordic Hamstring Curls Vs Suspension Hamstring Curls
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- Опубліковано 1 бер 2021
- I compare the nordic hamstring curl with the classic suspension hamstring curl.
Resources mentioned in this video:
NOSSK Affordable Suspension Trainers: bit.ly/33nlhKq
WORLDFIT Isometric equipment: bit.ly/3mJfbvS
RDP Books on Amazon:
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Bodyweight Training for Cycling:amzn.to/2QFlAZm
Bodyweight Training for Martial Arts: www.amazon.com/dp/B07RFHS1NB
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With all due respect, & I appreciate & enjoy the content, you lose credibility with the one for the basic reason that you're unfamiliar & inexperienced with the specific movement the video is supposed to be about. But it's only one video, & they all can't be perfect, so not the end of the world.
I do suspension curls for my light day and nordic curls for my heavy day. I alternate between both
I've been doing the Nordic Hamstring curl for about 2 years at least once a week along with the Jefferson curl. I love them. I can now do 10 good Nordic hamstring curl ( all the way down and up without any assistance) . By the way, I am 59.
Please stop being so biased towards suspension trainers. The Nordic curl is a very powerful exercise for building hamstrings and the tendon overload on the eccentrics are unmatched by lying hamstring suspension curls. Yes they have a high entry level but don't say that hamstring curls are better because they're not.
The suspension curl has a lovely low entry point. Yet the fact that your experience in that exercise, hasn't translated into a reasonable Nordic. Shows that they are very different.
You hit the nail on the hamstring; I switched from nordics to hamstring suspension curls for the exact same reasons you stated. I hated how nordics are almost entirely a negative lift.
I do them mostly isometrically and progress nicely. This is one of those exercises where isometric holds provide massive resistance so you don't need anything more to challenge yourself. There is no point in dropping to the floor and pushing yourself back up, that is a waste of time. Just hold the position, and when you're about to fail and have to pull yourself back that is really difficult.
Great stuff Matt
Very helpful, I will have to do these on rings.
Was just thinking about this topic earlier today. Thanks for the info.
Although I have no experience with suspension curls, I must disagree with you on this one. I started doinog nordic like half a year a go, once a week. At the begging I could barely whitstand 1 second of the negativ portion. And I was so afraid to go fully in with the excercise, like you do as well. But i decided to stick with it. Fast forward till today, I'm doing 3-4 full nordics (negative and positive) and sets of like 3*12 of fully controled negatives. My hamstrings feel so much stronger, and they are definitley bigger. Plus, it really transferd well to my athletic abilities. And to adress your point that it's focused only on lower part of hammies, believe if you do a full nordic you will your entier posterior chain just light up! I'm talking cavs, hams, gluteus, erectors, even upper back. Core is activated as well for sure. Plus, it feels really cool when you can control your body like that, some matrix type shit. It deff gets the looks in the gym which, let's be honest, we all like 😁 all in all, if I had to do one excercise for the rest of my life, it'd be a tie between a bridge and nordic. Ps, it seems to me that you are not really giving it a chance. You should mount your heels to some kind of reisistance, not toes. And truly go all out💪
I love nordic curls!!
Thks.
Well done Matt!
This is fantastics advice. I have patella issues that make my knees hurt no matter what type of padding I used in my nordic curls, even though I was doing them with a resistance band.
There's a couple of things I'd like to mention:
1. You need to build resistance in order to increase ROM.
Considering how the hamstrings are the biceps of the legs, I find the Nordic curls to resemble close grip pull ups, where we lift the body mainly using the biceps (assuming you're using an underhand grip) and the suspension curl to be similar to a Dumbbell curl since you're curling the (lighter) weight towards you. Obviously the latter is going to be easier for beginners while the entry point for the former is too far up for beginners (similar to a close grip or even a normal grip pull up).
You made an excellent case for using SHC over Nordics. I never thought about the shearing forces on the knee, which isn't terrible but is better minimized. I also thought that was an excellent point about how progressive or regressive you can make the SHC, and how it accesses a greater range of motion. I've been wanting to put a more focused posterior chain exercise into my basketball team's strength warm ups, and I think this would be an excellent one to do the job, as you pointed out. Thanks for sharing!
I will start my clients with suspension trainer, but have them load it in the negative space, meaning the ankles are behind the center axis of the Trainer. This allows the leg to curl easier without the resisted tension of the trainer. Then as they get stronger, I slowly have them reposition toward neutral, then to the positive space. This allows progression of the exercise. The nordic is an all or nothing exercise since body weight is the resistance. To modify or assist this you can use elastic bands of different thickness to compensate for loading until you have adequate strength to perform without assistance. The bands also work great as a drop set style on nordics to get a volume style workout. Simply start with a smaller band and progress to a thicker as you fatigue.