Within the sports activities world, essentially the most infamous injury-prone muscle group is undoubtedly the hamstrings. Tune into the Olympics this summer time, and also you’ll in all probability see what I imply. Fittingly, by taking a web page out of their e-book, it’s value contemplating this pretty unconventional strategy—on this case the Nordic curl hip hinge—to creating them bulletproof. In the event you’re a lifter who both carries a whole lot of dimension and muscle mass, OR one who’s simply beginning out, this can be one to take heed of.
For the hamstrings, a lifter is wise to give attention to deadlift and curl patterns respectively, as this may deal with each of the first actions of that muscle group: Hip extension and knee flexion. In lots of instances, lifters and coaches will fail to deal with one and solely give attention to the opposite. With that mentioned, a typical go-to for a lot of good coaches and lifters has been the traditional glute hamstring elevate, Nordic hamstring curl, and every of their variations.
To be clear, there are particular advantages from these workouts and so they positively earn a spot in a given program.
However on a private be aware, a rising variety of shoppers I’ve labored with within the common inhabitants (sure, that would come with lifters similar to you) have curiously voiced some qualms with the sample. In the event that they’re not simply plain too weak to drag these off with good type, they’ll even be vulnerable to complain of discomfort from these variations within the type of ligament stress within the knee.
Right here’s my philosophy: The identical manner a leg extension could be unfriendly to the knees of sure lifters attributable to anterior shear (for the reason that tibia is shifting whereas the femur is held fastened), I’m drawn to imagine that with the femur shifting whereas the tibia is held fastened, the identical phenomenon is occurring within the type of posterior shear. As the burden of a lifter’s higher physique begins to fall ahead this joint stress will make itself manifest. Immobilizing the femur whereas sharing the duty of the hamstrings’ motion is a manner to enhance the scenario. If that appears like jibberish, stick with me and skim on.
How you can Carry out the Nordic Curl Hip Hinge
Whereas Nordic curls focus very dominantly on knee extension and flexion, the Nordic Curl Hip Hinge retains the femur in a single place so the knee joint has to endure fewer stress forces attributable to a relentless change in load-bearing angle. Right here, the hamstrings are being requested to concurrently maintain an isometric knee flexion and actively lengthen the hip joint, making for a way more full engagement that’s friendlier to the joints. Including a gentle load whereas being sincere with the reps will expose that it doesn’t take a lot to actually torch the hamstrings.
This motion is easy in execution, however all bases should be coated to make sure you have the best setup. When you do, it simply could change different GHR primarily based variations because the go-to to enrich curls and deadlifts.
Discover any safe area which you could hook your heels below. Squat cages with adjustable security bars are sometimes a great guess. Keep in mind, the floor ought to block your HEELS, not your Achilles tendons. Be sure that the ft could be stored in a impartial place, and never plantar flexed. It might take elevating the shins on some benches or mats (see demo video) to do that.
- Kneel dealing with away from the equipment, ensuring to remain tall to start out.
- Cross the arms over the chest, and fall ahead by 2 inches – JUST ENOUGH to really feel the knee joint start to increase and the hamstrings activate. It’s actually the primary 1/tenth of an eccentric Nordic curl (see first video).
- Preserve that hamstring rigidity, and shift the main focus to the hip joint. Hinge proper over by letting the torso “take a bow”. Don’t let the hips fall ahead or sink backward. Preserve them in place.
- Squeeze the glutes and drive the hips by means of as you come to a tall kneeling place, permitting the posterior chain to get you there.
- Purpose for units of 12-20 clean, rhythmic reps. Add gentle weight held throughout the chest as seen above if wanted.
Not solely will this sample really feel extra accessible than traditional GHR’s or Nordics, but it surely’ll additionally really feel extra comfy. That covers all of the bases for each starting lifters searching for nice hits for the hams, and intermediate lifters who carry some dimension, and could also be asking an excessive amount of of their knees and hamstrings to be doing the unique variations of this raise. That’s what I name coaching good.
