How to Set Up, Perform, & Program Nordic Hamstring Curls (Progressions | Regressions | Alternatives)

Summary by Krater

This video covers the setup, execution, regressions, progressions, research, and programming of Nordic hamstring curls. The creator demonstrates how to perform the movement safely, discusses the scientific research on injury prevention and performance, and provides practical advice on how to integrate Nordic hamstring curls into a training routine.

From the video

Answers: How do you set up, perform, and program Nordic hamstring curls, and what does the research say about them?

• Nordic hamstring curls setup
• Nordic hamstring curls execution
• Nordic hamstring curls regressions
• Nordic hamstring curls progressions
• Hamstring anatomy and function
• Injury prevention research
• Sprint performance research
• Programming Nordic hamstring curls

Exercises

• Nordic hamstring curls · bodyweight
• Rear-foot elevated split squats · dumbbells
• Romanian deadlifts · dumbbells
• Stiff-legged deadlifts · dumbbells
• Seated leg extensions · machine
• Prone hamstring curls · machine
• Single leg heel raises · bodyweight
• Roman chair hip extensions · Roman chair
• Glute ham raises · glute ham raise machine
• Squats · barbell
• Reverse Nordic curls · bodyweight
• Seated heel raises · machine
• Hamstring sliders · sliders

What it concludes

• Programs that include the Nordic hamstring exercise reduce hamstring injuries by up to 51%.
• There is more uncertainty about the effectiveness of Nordic hamstring curls than often stated due to methodological concerns in systematic reviews.
• Nordic hamstring curls promote improvements in eccentric knee flexor strength and muscle fascicle length, which are known risk factors for hamstring strain injuries.
• A minimum effective dose is necessary for increasing eccentric knee flexor strength and muscle fascicle length, such as 4 sets of 6 repetitions 2 times per week for 2 weeks followed by 2 sets of 4 repetitions 1 time per week for 4 weeks.
• For supramaximal exercise intensity, participants are required to hold a weight plate ranging from 5 to 25 kilograms in the final 10 to 20 degrees of the movement to ensure they cannot bring themselves back up.