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All About Nordic Ham Curls with Bret Contreras
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- Опубликовано: 6 авг 2024
- All About Nordic Ham Curls with Bret Contreras
In the second episode of All About, I bring you Nordic ham curls. The Nordic ham curl is my favorite hamstring exercise. It's very popular with athletes, but at Glute Lab we've been using it with physique competitors as well, with much success.
We prescribe it with a majority of our clients and have learned a thing or two along the way. This video will showcase how we teach proper form, our regressions and progressions, and different equipment that can be used (shown below):
6 Ways to Perform:
1. Partner assisted
2. Partner assisted with foam roller
3. Lat pulldown machine
4. Barbell
5. Smith machine
6. Sorinex poor man's glute ham raise
Common errors:
1. Changing hip angle
2. Incomplete range of motion
3. Inappropriate absorption
Regressions:
1. Sorinex glute ham roller
2. Manual resisted
Assisted methods:
1. Stripper Nordic
2. Band assisted
3. Partner assisted
Variations and Progressions:
1. Razor Nordic
2. Pause rep
3. Pulse method
4. Slow manual resistance
5. Fast enhanced eccentric
6. Manual resisted and assisted
7. Full rep
8. Dumbbell enhanced full rep
Thank you to Coach Alex Sterner for helping me create this video.
Ive done these almost every lower session for the past 5+ years. Muscle development aside theyve done wonders for my hammy tendinitis.
Where on your hammy did you have the problem? I had ACL surgery where they used a hamstring tendon for the graft and I've had problems with where it goes across the knee joint for months. Would love to hear someone else's experience and how they fixed it
Greetings from Perth AUSTRALIA. Enjoyed this info guys. Have incorporated in my workouts. Keep up the great work. You rock Brett! Onya.
Sorely needed video, very helpful!
Thank you for this video! incredibly informative as I have been wanting to incorporate these into my leg days.
Really helpful guys! New to Nordic Ham Curls, so thank you!!
Very informative. Clear explenations. Good job 😊 I think you're getting better and better
Thank you so much Brett. What an amazingly informative video🙏
Bret - THANK YOU SO MUCH for posting this video! I'd never even heard of these until I saw them on your IG feed a month(?) or so ago, and I knew immediately that I wanted to incorporate them into my ham/glute workouts. My gym is fantastic, but doesn't have the Sorinex machine, and I couldn't figure out how to use the Smith machine to do them, because I wasn't realizing I could use a bench...same with the lat pulldown machine; didn't even know that was a thing!
I had been using the barbell set up in a squat rack, using the inside of the rack as one of the braces, which was working fine, but it's a pain in the ass to set up compared to the Smith and lat pulldown options.
I also quickly figured out on my own that it was impossible for me to do these WITHOUT hinging at the hip a bit, so I'm glad to know I was correct in doing that, and will now be mindful of maintaining that angle. I also found it hard to maintain a slow eccentric descent towards the bottom (with me being new to the exercise and - at age 52 - not having the muscular strength my 30-something self had) because I was keeping my elbows too bent. A BOSU ball might also be helpful. So, yay - another issue solved!
Because these suckers really shredded my hams, I'm limiting them to 1x/week, and will probably just keep it that way, building up on reps and variations instead.
Thank you so much for all you've done; I bought your book on Kindle last summer, I think, and have continued to learn and adapt new things into my workout to maximize what I can do for glute development. While I've been fit and athletic all my life - mostly as a trail runner and avid backpacker - I quickly realized when I came across your book/videos that my glutes were literally the weak link in all my athletic activities. I noticed immediate results when I started doing the exercises, and my butt is slowly but surely transforming from "old lady pancake ass" to looking not the sad embarrassment in skinny jeans and workout tights that it was. Age and genetic limitations being what they are, I am pleased with my glute progress, and I try to do even the band glute pumping exercises every day.
The best and most detailed video I have seen on the Nordic curl 🙌
Many thanks all the way from little old Tasmania, Australia 😌
Fantastic video. Thank you.
Such an informative video! Can’t wait for your new book to come out!
Thanks Bret, I came across your channel after a lady at the gym I go to taught me proper form Glute bridges(which btw I never see any men doing) and knew I needed these to get my Squat and Deadlift max's up, she suggested following your channel and I'm so grateful she did, I'd already been doing the Nordics for about 6 months to the point I can do 6-10 full reps unassisted after using a couple of the assisted versions you demonstrate here, but I wish I'd seen this video when I 1st started doing them, man , it would have made my progression so much easier, anyway, keep up the Good work coach and thank you for your videos
Great attention to detail in the video. Also, a great movement for anybody, athlete or otherwise.
I love the Nordic Curl! One hell of an exercise. I think a glute ham raise is gonna be one of the first pieces of equipment I put in my new gym
Wow! Thank you !! Very value packed video!!
All about should be a staple series on this channel, very informative
Great vid guys. Quality as always
This is soooo! Helpful!! Have been suffering since September ! Dr. Recommended that I start these exercises. Not! an athlete but a well conditioned 70year old who is in great condition.thank you.!!
So informative. Thank you
I am absolutely dying! That was the best video ending ever. You guys are. awesome. The video content is great, but that ending!
Um this is literally the video I’ve been trying to find for like two days!
So helpful! Thanks to you both!
What a video, thanks for every variations 👍🏻
Excellent presentation and detail. Thanks!
Excellent video. Just started doing these and this really helps!
Thank you for sharing such a value information....you are the best ...now I will definitely try one of these at the gym
Always find your videos informative and motivating. Will be asking about incorporating these in my PT progression🙏🏼
Last 3 sec of the video are the best:-) great content
What a nice guy, doi knowledgeable and so down to earth. Salt of the earth!
So*typo
Awesome explanation! Thank you
Amazing stuff guys
Thank you sir really appreciate your work.🙏🏻🙏🏻
Great video Bret , thank you very much man
I am going to try the banded assist and the pause..love it!!
Fantastic knowledge to share! And that ending... Ha!
i love this video ... thank u
Thank you this was really helpful!
Great video guys!
SO helpful!!! Thank you!!!
Great video!!! The end! 😂😂😂
this is very helpful: thanks, Bret
I anchor my feet under a heavy desk in my home office and put a cushion under my knees, works perfectly.
👍🏼👍🏼 great video!!!
This is insanely helpful.
Loved!!!!!
Priceless information
Really good!
Other good methods: Nordic hip hinges - bend only at the hips and touch the ground with the nose, over time touch a more distant point so you'll have the thighs leaning more forward. Incline Nordic curls with one end of a bench or even robust plank propped on something. On a lat pulldown you can hold the bar and use as much counterweight as you need.
Awesome video guys👌👌👏
I wish I could give this more than one thumbs up.
Great tipps thanks!
Thank you soooooo much Bret! I needed this video! So perfect!! Now I can do these at my gym. I tried about four different ways I thought I could get them done and it didn't work out for me, so I was just going a lil heavier on the hamstring curl machine and lowering very very slowly! I'm so happy I think this is going to be my second favorite exercise, to my of course #1 favorite hip thrusts!!!❤ I appreciate all your efforts you do for our booties!! X0x0
Thanks guys
Brilliant!
These are great variations. I'm going to see if the gym I attend with buy some Sorinex ham equip.
My hams are so weak I couldn’t even dream of it but I always try thanks for this tips and tricks video
Haha, I just got done doing my band nordics a couple of hours ago. I've got a home gym that just so happens to have pads at the right height to sneak my heals under. They're made for normal leg curls, but these are far superior (and far more fun, I might add!)
Gonna implement these at home and hope to do a full Nordic rep by the end of the year
Could you do a video for split stance romanian deadlifts?
i often prescribe it also against a wall/partials->measurering distance->progression. always anyways a mix of isos, eccentrics, partials, full roms per session and/or meso.
I started doing these 6 months ago and have been doing them twice a week. My forty went a 4.9 to a 4.6, my vertical hasn’t increased much maybe 3-4 inches but it’s slowly getting higher
How many sets do you do? Reps?
3-4 inches vert in 6 months is bloody decent for 1 excercise.
Thanks Brett
I loved the stripper nordic assistance method... I am going to try it next time I am performing this exercise in the gym. Thanks a lot for this video guys!
🤗 thx., Great info!..
Awesome
My fav part was the end of the video 😆..i must try the variations on the Smith machine with assistance..hopefully I don't bust my behind😁
Need to try this
You are too underrated !
Great vid. Perfectly explained. I like how Bret takes his time to explain and doesn't race thru the vid and talk a mile a minute. I'm intrigued by the Sorinex machine but it looks different than on their website? This one seems shorter in length which I like. I think it would allow for using a stability ball on the curl. Is this a new machine from Sorinex or the older version? Thanks again for outstanding explanation.
Listening to this all serious and taking mental notes on proper form so I get them Hamstring gainz
then I get to 7:18...
...I had to pause, regain my composure and sit back down.
Waited 14hrs for this! Lol
Razor Nordic eh? Had no idea that's what it was called but it's a staple in my training. Great video Bret 👍
Edit - I like doing pulse razor nordics as well. Again, good stuff!
Hey bret.. can you please do a video on breathing technique and ways we can practise proper breathing...
Thank you
I wonder how long it will take until someone try the smith machine method and manage to unhook it mid rep and guillotine their shins and bend their knees the wrong way.
I haven't read all of the comments yet, but I think it would be good to use manual resistance at the top, from behind the person, to get a good, full concentric contraction at the top. I do these on a bench on an incline and pull against myself at the top. Impossible to explain how it's done in my basement, but similar action.The incline flattens out the strength curve too, although it has its drawbacks, like at the top.
Great variations ! love them !
What # of rep ranges/sets would you recommend for all of these variation ?
More content with the glute ham roller too!
Good video: I do them at home with some sort of furniture that has an edge on the bottom, like the hotel cabinet, which is sturdy and works now. I have used a rope in a circle, with part tucked under a door edge. With adjustment, the ankles can be slipped in the circle on either side of the door, and there's full tension with the feet resting comfortably on the ground. This may used with a series of T shirts tied together, so rope not required. So, I take pride in using what's around a household to get strength training done, where practical of course.
Measuring progress with various assisted methods can be a little difficult. I like to document so I show progress and know I am increasing difficulty at least gradually over time.
The ideas for assistance are helpful, thanks.
I wish my gym had this
great ! I wish the same video on pistol squat pls
Where else do I get so many detailed info and high quality content - and it's for free. Just 2 more question:
are static variations useful (holding for time)?
How to avoid hamstring and calf cramps during these exercises? Seems I get cramps there quite easy, not just with this exercise, but nearly everything involving hamstrings.
Thank you for the great vid.
found it tough on my wrists initially..maybe was too heavy on a landing/push back...corrected as hamstrings got stronger
Erin Stern's new video for superhero legs utilises a lat pull down bar to steady you.... otherwise I'd fail!
What is the advantage of the bent knee “razor” Nordic variation? I have heard that the deeper bent knee angle is actually the most ideal to produce the strongest contractions. Perhaps we should only use a deep knee bend angle?
I loved it. Thank you! Have you tried using the inverse curl machine by Westside Barbell? It's basically a machine that spots you whilst you do the Nordic curl
I saw that. Rogue sells one for $2600 and it’s heavy fully assembled. I think it’s not practical for home gyms unless you are Coop.
So is staying at 30 degrees hip extension better than full hip extension? I find it's easier to come back up unassisted if I squeeze my glutes and shoot my hips forward.
Thanks for the video. Just tried it today for the first time (form was prolly off) but I found coming up (assisted) was the harder part. 🤷🏾♀️
Please do a calf video too!
I wanted to ask you what ex's you recommend for the rotator cuff muscles..I recently hurt myself and caused myself a serious injury I'm 85% recovered now..but would like to see all levels if possible. Thanks
Hi Bret. What about the compression of the kneecap. Might cause some problems down the line? What’s your take on that?
Benjamin Wetscher Yes, I hurt my knee doing this, even with a pad ☹️
What sort of rep ranges would you use, and where would you place it in your program? Thanks
Band assisted nordic hamstring curls.
Hi Bret - I wanted to start by saying I love your following your tips and getting stronger following your protocols 😁 I tried these for the first time on Friday on the lat pull down machine, but I feel like I was only recruiting my calves, do you have any tips to avoid this, or will it come with time? Thanks for sharing all of your knowledge!
Had a similar experience when I started this exercise. After a few times, tho, (and getting more comfortable / experimenting with the movement) the hamstring burn started dominating that from the calves.
@@fg_arnold ah awesome I will keep adding them on a Friday- the gym is quiet so not many people will see me face plant 🤣
I've noticed that when people perform these (including you), their knees tend to be about hip width apart while their feet stay a little closer together. Is there a reason for this? I'm interested because I have mine evenly spaced, but experience clicking in my knee...even with a 4 inch thick cushion. Thanks.
I wish Bret would do something on growing arms. Like how he knows about growing glutes, if anyone knows please point me in the right direction. Thank you
Athlean x
I used to be fat 210lbs and I could go all the way down to parallel with added 25lbs for 4x10 got to the point my hamstrings over powered my glutes (mostly right side) i used to not do any glutes just Olympic squats and hams. Now I am suffereing from hip pain, atleast never got knee pain lol.
no need for the additional weight via the dumbbell at the end, just use your arms to generate additionbal leverage, i.e. cross your arms on the way down and place by your sides on the way up. once completed, you can progress to raising your arms overhead - mastery level
Hey Bret, I'm having problems with my account on your program.. I already got my receipt but I can't enter in my account
Thoughts on it's use for competitive speed swimmers?
+Bret Contreras Whats your thoughts on the glute pushdown? I hope you can respond