Nordic Curls Will Dramatically Change Your Body — Key Takeaways
Dorsiflex your ankles during band-assisted Nordic curls to prevent calf cramping, and progress by extending your hips to increase hamstring stimulus.
Key takeaways
Fully straighten knees at the bottom of each Nordic rep
Fully straighten knees at the bottom of each Nordic rep
- Partial knee bend is the most common mistake
- Squeeze the quad at full extension before initiating the concentric phase
Dorsiflex ankles during Nordic curls to prevent hamstring cramping
Dorsiflex ankles during Nordic curls to prevent hamstring cramping
- Plantarflexed ankles force the gastrocnemius to work at both knee and ankle joints simultaneously
- Dorsiflexion isolates knee flexion, reducing cramping and headaches during the movement
Progress Nordics from flexed hips to extended hips and upright torso
Progress Nordics from flexed hips to extended hips and upright torso
- Beginners should flex hips to achieve full knee ROM
- Extending hips with upright torso increases hamstring stimulus as you get stronger
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In this video
- 1mSetup: Ankle Position and Band Height
- 1mHip Position and Band Placement
- 1mTempo and Full Range of Motion
- 2mMuscles Worked and Biomechanics
- 3mHamstring Anatomy and Exercise Benefits
“If you plantarflex, you're going to say hello to Crab City.”
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