Three Nordic Curl Variations for Every Runner
Now that you’ re convinced( and if you’ re not, trust me, you should be), let’ s dive into three variations of the Nordic hamstring curl tailored for different fitness levels. Remember, no matter where you start, consistency is key!
1
The
Beginner’ s Buddy: Yoga Ball Walk Out
If you’ re new to Nordic curls or just starting your strength training journey, this variation is perfect for you.
• Secure your feet under something sturdy( or bribe a friend to hold them).
• Kneel on a soft surface( your knees will thank you).
• Place a yoga ball in front of you.
• Slowly roll forward on the ball, extending your body.
• Use your hamstrings to pull yourself back to the starting position.
Aim for 2-3 sets of 5-8 reps. Remember, slow and controlled is the name of the game!
2
The
Intermediate Challenger: Band- Assisted Nordic Curl
Ready to up the ante? This variation uses resistance bands to provide just enough assistance to challenge you without overwhelming your hamstrings.
• Secure your feet as before.
• Loop a resistance band around your chest and attach it to a sturdy object behind you.
• Cross your arms over your chest.
• Slowly lower your body forward, resisting the pull of gravity.
• Use the band’ s assistance to help you return to the starting position.
Start with 2-3 sets of 6-8 reps, gradually reducing the band’ s resistance as you get stronger.
3
The
Advanced Runner’ s Powerhouse: Full Nordic Hamstring Curl
For those ready to tackle the ultimate hamstring challenge, meet the full Nordic hamstring curl.
• Secure your feet( you know the drill by now).
• Keeping your body straight from knees to shoulders, slowly lower yourself forward.
• Try to go as far as possible before catching yourself with your hands.
• Use your hamstring strength to pull yourself back up( it’ s okay if you need a little push from your hands at first).
Begin with 2-3 sets of 3-5 reps, focusing on perfect form. As you progress, aim to increase your range of motion and rep count.
L I V E
W E L L
The Nordic Curl Challenge
Here’ s a fun way to incorporate Nordic curls into your routine: Take on a 30-day Nordic hamstring challenge. Start with your chosen variation and gradually increase the difficulty or rep count as the month progresses. Not only will you see improvements in your hamstring strength, but you might just find yourself running faster and more efficiently too!
Remember, strong hamstrings are happy hamstrings. So embrace the Nordic curl, in all its variations, and watch your running performance soar. Your legs( and your race times) will thank you!
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