Bulletproof Hamstrings – Nordic Curls
Tired of pulled hamstrings? Want to be faster?
Chances are you just aren’t training your hamstring muscles in the right ways! Don’t worry, Monk Nutrition has got you covered…
We have an awesome short video from IFAST Robertson Training Systems showing you how to correctly complete a Nordic Hamstring Curl to bulletproof those hammies!
Why train hamstrings?
Most distance runners develop “quad dominance,” where the quad muscles overpower the action of the hamstrings.
When you’re running a lot of long repetitive road miles, the quads become incredibly strong and dominant. If your hamstrings are significantly weaker than your quads, due to a constant loading of the anterior (frontal) chain from running, then one of two things will occur:
1) Your hamstrings will tear as a result of not being able to take the load developed by the contracting quadriceps and momentum from hip extension;
2) You will run slower as a result of diminished power from the hip flexors and knee extensors as the hamstrings have to contract earlier to be able to break the ensuing movement.
Unfortunately, once you get yourself into this quad-dominating mess, it’s hard to reverse. Hamstring injuries are pretty slow to heal, and you can often expect to spend around several weeks resting or carrying out alternative activities before you are able to train without much pain. However, like many muscular injuries, hamstring misery tends to return again and again, especially since most runners fail to address the underlying cause of their difficulties.
Enter the Nordic Curl
The Nordic Hamstring Curl (NHC) has been examined thoroughly in the scientific literature for good reason – it’s a highly effective hamstring exercise. It can help prevent hamstring injuries due to the eccentric emphasis, which shifts the hamstring’s maximum force potential to longer muscle lengths. The best way to prevent any injury is to train correctly, identify imbalances and use proven scientific training methods. Regardless of whether you are a pro athlete or a part time park runner, having an injury is not fun and it can happen to anyone at any level…make sure injury prevention is at the top of your training priorities so you can enjoy your sports, injury free!