The Most Important Gym Exercise For Runners: Nordic Curls
Updated: Oct 30
What is the 'Nordic Curl'?
Olympic Gold medalist George Herbert first wrote about the Nordic curl exercise back in the 1880s. The Nordic Curl is an eccentric hamstring exercise used by many of the greatest athletes of all time.
To perform a Nordic curl just start on your knees with your feet securely held in place. From there, lower your chest towards the floor, making sure you keep your upper body straight. Once your chest touches the floor use your glutes and your hamstring strength to finish the Nordic, lifting yourself back to the starting position.
What makes Nordic Curls so great?
You may be wondering why you haven't heard as much about Nordic Curls as you have about Squats. The truth is that it even takes good athletes a very long time to learn to do 1 rep of this exercise. However, you still get the benefits of Nordic Curls when you are learning to do them using regressions.
Real-life example:
Before Ben Patrick started using Nordic Curls he was an injured basketballer who could barely touch the next when he jumped. The doctors told him he would never play basketball properly again. However, being resilient Ben started doing ATG Split-Squats to build up the mobility in his knee, and then it took him another 2.5 years to perform 1 full rep of a Nordic Curl. Now, he is pain-free, very athletic, and can dunk a basketball at age 40!
There are now programs that can help people to achieve a full Nordic Curl in as little as 10 weeks. The ATG program is the best you can use for this type of progression, I will link to it down below.
Great athletes who have used the Nordic Curl:
Jonathan Edwards- was told he was too small and would never be good enough. He started training Nordic Curls and then went on to set the 'Triple Jump' World Record in 1995 which still stands today and became the Olympic Champion. Jonathan did these for 20 years and is known by some as the greatest speed transformation ever. He did not win the Gold medal until age 34 and when he was young he could not get sponsorship because experts said he would never be good enough to make it.
Marty St. Louis- Marty went from being undrafted to being an NHL champ, and MVP and holds the record as the oldest player to lead the league in scoring.
You may also like: How to Prevent Running Injuries.
How does a 'Nordic curl' hamstring help my running?
If you just want a quick overview of how a Nordic curl exercise impacts your hamstring strength, then it is worth noting that it may be the hardest bodyweight movement there is (if you can do one then you have bragging rights over anyone who can do a muscle up).
The hamstring is one of the most important muscles for running and the Nordic Curl gets the most hamstring activation and also trains your hamstring eccentrically, which means the muscle is working whilst it is lengthening.
Also, this exercise trains our hamstrings at a similar angle to which peak activation happens during sprinting and running, what this means is that it is very transferrable to the running action.
Improving eccentric hamstring strength will prevent running injuries, improve your running form, improve your power, and improve your speed.
Increases eccentric hamstring strength
Improves speed
Improves power
Decreases injury risk
Just give Nordics a try and you will soon see that there is no other exercise which you feel the same kind of contraction with. The pain and specific focus on your hamstrings is insane. The first time you try this exercise you will see why people who can do this can dunk and sprint fast.
A word of warning
You should always start doing this exercise with regressions, which means an easier version of the exercise.
Not going as far down
Using a band to hold your weight
Pushing off the floor to get yourself back to the starting position
Having more bend in your hips
Also, before starting with Nordic Curls, you need to have good knee mobility. The best way to achieve this is with the ATG split-squat.
How long will it take me to learn to do a Nordic curl hamstring exercise?
The famous 'KneesOverToesGuy' (Ben Patrick) took 2.5 years to learn how to do a full Nordic curl and he has some of the best knees and hamstrings in the world. Some programs claim to be able to get you to do a Nordic in just 12 weeks.
The best program for this would be the 'ATG program' created by Ben Patrick, he has set out to help people become injury-free, enjoy life without pain, and improve their sporting performance.
What equipment do I need to start practicing Nordic Curls?
Obviously, you need something to hold your ankles in place in order to use Nordic curls to increase your hamstring strength. Here are the best pieces of equipment that can help you in your journey to world-class hamstring strength from the Nordic curl exercise.
The best option:
The Nordic Family bench
Now this is the ultimate piece of equipment for the Nordic hamstring exercise, you definitely will not find any of these at even the top-level gyms. This Nordic bench is adjustable and has 8 levels of regression (40°, 35°, 30°, 25°, 20°, 15°, 10°, 0°) to slowly help you build up to being able to complete a full Nordic exercise to give you world-class hamstrings.
PRODUCT DETAILS:
Eight levels of regression (40°, 35°, 30°, 25°, 20°, 15°, 10°, 0°)
Adjustable ankle pad
Laser-cut nickel chrome gun rack with stainless steel pin
Includes wheels for convenient portability
Ships fully assembled minus the wheel kit
Heavy-duty 11 gauge steel construction with durable powder coat finish
For 10% off use code: GLHdiscount
Also Great...
Viking Strength Nordic Bar Attachment
This is a great option to perform your Nordics nearly anywhere and to keep your feet firmly in place. Great price as well. This can definitely be a piece of equipment that gets you to the point of perfecting the Nordic hamstring exercise.
TopFinder Nordic Curl Strap
This option is great because you can take it anywhere with you and it works so well in so many obscure places. The Nordic exercise may not always be the most convenient but with this tool, your hamstrings will thank you.
How can I do Nordic Curls without equipment?
If you don't want to spend any money in your journey to increasing your hamstring strength with Nordic curls then you can get by for sure. But you will need one of the following:
A partner to hold your legs down
A weighted barbell to stick your feet under
Use a car to hold your feet and a yoga matt to have your knees resting on
Smith machine and a bench
Either way, whether you get by for free or invest in something to assist your Nordic curl exercises, hopefully now you know it is time to start to learn Nordics to take your performance to the next level.
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