Updated ATG Ham Curl / Nordic System — Key Takeaways
Use ham roller progressions (2-leg to 1-leg variations) and Nordic negatives to strengthen hamstrings without expensive machines, progressing difficulty by controlling descent tempo and reach distance.
Key takeaways
Ham roller progression: 2 legs up, 1 leg down
Ham roller progression: 2 legs up, 1 leg down
- Control eccentric phase without losing tension - builds unilateral strength while maintaining bilateral support
- Bridges gap between bilateral ham roller and single-leg version for injury rehab progression
Nordic difficulty adjusts by reach distance
Nordic difficulty adjusts by reach distance
- Closer hand position makes exercise easier, farther reach increases difficulty
- Allows precise load modulation without equipment changes - used by world record holder Jonathan Edwards
Sports with most knee surgeries lack ham curl access
Sports with most knee surgeries lack ham curl access
- High school sports have highest ACL tear rates but schools typically lack expensive ham curl machines
- Ham rollers enable training 20-30 students simultaneously with individual scaling
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In this piece
- Ham Curl Progression: Four Exercise Variations
- Ham Curl Equipment Options and the Ham Roller
- Nordic Equipment: Accessible and Elite-Proven
“a surprising number of athletes - especially in the sports with the most knee surgeries - don't have ham curl machines in their gyms!”
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