How to use the Nordic Hamstring Bench
Progression with the Nordic Hamstring Bench
Increase hamstring strength and reduce the likelihood of hamstring injuries.
Specific Benefits:
- Reducing the risk of hamstring strains by strengthening the hamstring with Nordic Hamstring Curls
- Increased sprint speed
Please see 'References' section below for supporting articles.
The Remarkable Benefits of Training Nordic Curls
In this blog post, we delve into the remarkable benefits of incorporating Nordic curls into your training routine and why they deserve a prominent place in any leg day regimen.
Gear Guide: Other Products
The Tib Bar
Nordic Hamstring Curl Strap
Premium Sled Strap for Backwards Sled Workouts
Reverse Squat Strap
Portable Ice Bath
Slant Board
References
Al Attar, W.S.A., Soomro, N., Sinclair, P.J. et al. (2017)
Effect of Injury Prevention Programs that Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis. Sports Med 47, 907–916 (2017). https://doi.org/10.1007/s40279-016-0638-2
van der Horst N, Smits D-W, Petersen J, Goedhart EA, Backx FJG (2015)
The Preventive Effect of the Nordic Hamstring Exercise on Hamstring Injuries in Amateur Soccer Players: A Randomized Controlled Trial. The American Journal of Sports Medicine. 2015;43(6):1316-1323.
Ribeiro-Alvares,João Breno; Marques, Vanessa B.; Vaz, Marco A.; Baroni, Bruno M. (2018)
Four Weeks of Nordic Hamstring Exercise Reduce Muscle Injury Risk Factors in Young Adults. Journal of Strength and Conditioning Research 32(5):p 1254-1262, May 2018.
Siddle, J., Greig, M., Weaver, K., Page, R. M., Harper, D., & Brogden, C. M. (2018)
Acute adaptations and subsequent preservation of strength and speed measures following a Nordic hamstring curl intervention: a randomised controlled trial.
Bourne, M.N., Timmins, R.G., Opar, D.A. et al. (2018)
An Evidence-Based Framework for Strengthening Exercises to Prevent Hamstring Injury
Bahr R, Thorborg K, Ekstrand J (2015)
Evidence-based hamstring injury prevention is not adopted by the majority of Champions League or Norwegian Premier League football teams: the Nordic Hamstring survey.
van der Horst N, Smits DW, Petersen J, et al. (2014)
The preventive effect of the Nordic hamstring exercise on hamstring injuries in amateur soccer players: study protocol for a randomised controlled trial.
Ishøi,L., Hölmich, P., Aagaard, P., Thorborg, K., Bandholm, T., & Serner, A.(2017)
Effects of the Nordic Hamstring exercise on sprint capacity in male football players: a randomized controlled trial. Journal of Sports Sciences, 36(14), 1663–1672.
Krommes,K., Petersen, J., Nielsen, M.B. et al. (2017)
Sprint and jump performance in elite male soccer players following a 10-week Nordic Hamstring exercise Protocol: a randomised pilot study. BMC Res Notes 10, 669 (2017).