Hamstrings are one of those muscles that people always seem to complain about. They feel weak, they’re tight, and painful when bending and straightening. Performing nordic hamstring curls can strengthen those hammies – helping to maintain good posture, stabilise your hips and withstand force during high impact sports.

Adjustable Nordic Hamstring Curl Bench Strap Specifications

• 1.2m heavy duty strap for added support
• Adjustable buckle made of durable materials for strength and grip
• Easy to use and compatible with most standard workout benches

Nordic Curl Bench Strap Benefits

• Nordic Curls are an eccentric movement, meaning a motion that is done when the muscle is lengthening under load. 
• This Nordic bench strap holds your legs to the bench and is the perfect accompaniment for the ATG program
• Improving the hamstring's ability to withstand force during running and high-impact exercise.
  

Nordic Hamstring Curls Explained

Nordic hamstring curls are a type of exercise designed to target and strengthen the hamstring muscles. This exercise involves eccentric contractions, which occur when the muscle lengthens while under tension. The eccentric phase of the exercise is typically slower and more controlled than the concentric phase, which occurs when the muscle shortens while under tension.

• Increased hamstring strength: The Nordic bench strap provides a high-intensity exercise that targets the hamstrings. Eccentric contractions are known to be particularly effective for muscle hypertrophy and strength gains.
  
• Reduced risk of injury: Hamstring injuries are common in sports that involve running, jumping, and sudden changes of direction. By strengthening the hamstrings, athletes can reduce their risk of these types of injuries.
  
• Improved athletic performance: Stronger hamstrings can lead to improved performance in many sports, including sprinting, jumping, and cutting movements.
  
• Rehabilitation: The Nordic bench strap is often used in rehabilitation settings to help patients recover from hamstring injuries or surgeries. The eccentric contractions can help rebuild muscle strength and flexibility.
  
• Convenience: The Nordic bench strap is a simple device that can be easily attached to a bench or other stable surface. It is lightweight and portable, making it easy to use in a variety of settings.
  
• Time-efficient: The Nordic bench strap allows for a high-intensity workout that can be completed in a short amount of time. This can be particularly useful for athletes or individuals with limited time to exercise.

To perform a Nordic hamstring curl, the individual begins by kneeling on a soft surface with their feet anchored securely under a stable object or with a Nordic bench strap. They then slowly lower their torso towards the ground while maintaining tension in the hamstrings. The individual should aim to lower themselves as slowly as possible, typically taking 3-5 seconds to complete the eccentric phase of the exercise.

Once the individual reaches the end of the eccentric phase, they can use their hands or other objects to push themselves back up to the starting position. This concentric phase of the exercise can be completed more quickly than the eccentric phase, typically taking 1-2 seconds.

Nordic hamstring curls can be challenging, particularly for individuals with weaker hamstring muscles. It is important to start with a modified version of the exercise, such as performing the exercise with the assistance of a partner or using a resistance band for support. As the individual becomes stronger, they can gradually increase the difficulty of the exercise by reducing the amount of assistance they use or increasing the number of repetitions.

In conclusion, Nordic hamstring curls are an effective exercise for strengthening the hamstring muscles through eccentric contractions. This exercise can be challenging, but can be modified to accommodate individuals of varying strength levels.

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