Unlock World Class Hamstrings Now!
Channel: GoopyFlips
Date: 2024-02-12

A strong Nordic takes months to build or longer.
It took me 6 months to be able to do consistent clean reps by training it once a week, every Thursday, with 2 sets of 4-7 controlled eccentrics with some concentric attempts. It took me 7 months to be able to do consistent clean reps and perform Weighted Nordic Curls with a 5kg added, and as of now, 10kg weight plate.

This is essentially a long-term exercise. You have 52 weeks in a year - if you just give it a little bit of tension over time, you can build up to a full bulletproof knee, than if you just avoided it because you think you can't get into it.

Here are the reps, sets, and frequency I recommend:
 Hamstring Curl:
- 1-2x a week, 1-3 sets, 7-10 reps (If you can do more than 10 reps, go heavier)

Eccentric (Negative/Downward Phase Only) Nordic:
- 1x a week, 2x5 with as slow eccentric as possible

Full Nordic:
- 1x a week, 2x5
The Nordic Curl and the Hamstring Curl are complementary with each other as the Nordic Curl emphasises the strengthening during the lengthened portion, while the Hamstring Curl emphasises strengthening during the shortened portion (the flex) - so you have balance between both sides.

Nordic Hamstring Curl Form Guide:
• Go as SLOW as possible on the downward phase (eccentric/negative)
• Aim for a confident, upright posture; avoid arching the back too much and try to maintain a more posterior tilt (aim to keep hips forward)
• Keep hands behind you or behind head even
• Have legs come in contact with the ground first, then rest of body 
• For the upwards phase, squeeze the glutes to initiate the upwards phase and explode with the hamstrings, raising your body back up

You may want to do these as the first hamstring exercise in a workout after warming up due to their vigorous nature; this way, you maximise gains from the exercise since the hamstrings aren’t as fatigue yet.

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