Bulletproof Your Hammies with the Nordic Hamstring Curl

One of the worst injuries in sports (or LIFE!) is pulling a hammy.

So we all know we should do SOMETHING to prevent them. But what?

The Nordic Hamstring is an awesome exercise for bulletproofing your hammies, but too often, I see it coached and performed incorrectly.

Here’s how we do it at IFAST – and if you’ve never done it this way before, chances are you’re going to be sore the next day!

Now that you’ve watched the video, here are a few notes on performance:

  • Exhale fully first. One of the keys to this exercise is setting the position of the pelvis. To do this, it really helps to exhale fully first, because it will also help you….
  • Keep the pelvis up. When doing a Nordic, you don’t want a massive “C” curve through your lower back. Work to keep the abdominals on and the pelvis up throughout.
  • Don’t force the range of motion! This is a really tough exercise, and even though it looks cool when people get their nose next to the floor and come up, they’re often doing it with less than optimal technique. Lock the abs in, lift the pelvis up, and lower slowly through whatever range of motion you can control.

The Nordic Hamtring isn’t for the faint of heart, but it’s definitely an awesome way to bulletproof those hammies. Enjoy!

All the best,
MR

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