Nordic hamstring curl

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The Nordic hamstring curl (NHC) is an exercise in which a person kneels with their feet fixed in position and lowers their body by extending the knee. It reduces hamstring injuries in athletes, and is commonly used as a form of injury prevention. [1] [2] NHC increases strength of the hamstrings and length of the fascia, [3] [4] [5] sprint speed, and change of direction ability. [6] It is debated whether NHC is an open or closed chain exercise. [7] NHC has been compared to the razor hamstring curl. [5] [4]

Variations of the Nordic hamstring curl are commonly used to scale the exercise for athletes with different strength levels. Assisted versions—such as using resistance bands, elevated pads, or partner support—reduce the eccentric load and allow beginners to perform the movement with proper technique. These regressions are often used as a progression model in strength and conditioning programs to gradually increase hamstring eccentric strength. [8]

References

  1. ↑ Matthews, Martyn J.; Jones, Paul; Cohen, Daniel; Matthews, Helen (2015). "The Assisted Nordic Hamstring Curl". Strength & Conditioning Journal. 37 (1): 84–87. doi: 10.1519/SSC.0000000000000084 . ISSN   1524-1602. S2CID   71059489.
  2. ↑ Siddle, James; Weaver, Kristian; Greig, Matt; Harper, Damian; Brogden, Christopher Michael (2022). "A low-volume Nordic hamstring curl programme improves change of direction ability, despite no architectural, strength or speed adaptations in elite youth soccer players". Research in Sports Medicine. 32 (1): 49–60. doi: 10.1080/15438627.2022.2079984 . PMID   35642790. S2CID   249235512.
  3. ↑ Mjolsnes, Roald; Arnason, Arni; osthagen, Tor; Raastad, Truls; Bahr, Roald (2004). "A 10-week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players". Scandinavian Journal of Medicine and Science in Sports. 14 (5): 311–317. doi:10.1046/j.1600-0838.2003.367.x. PMID   15387805. S2CID   26691609.
  4. 1 2 Pollard, Christopher W.; Opar, David A.; Williams, Morgan D.; Bourne, Matthew N.; Timmins, Ryan G. (May 2019). "Razor hamstring curl and Nordic hamstring exercise architectural adaptations: Impact of exercise selection and intensity". Scandinavian Journal of Medicine & Science in Sports. 29 (5): 706–715. doi:10.1111/sms.13381. ISSN   1600-0838. PMID   30629773. S2CID   58664338.
  5. 1 2 Pollard, C.; Opar, D.; Williams, M.; Bourne, M.; Timmins, R. (2018). "Does intensity matter when using the Nordic hamstring exercise to improve strength and fascicle length? Or is the Razor hamstring curl a suitable alternative?". Journal of Science and Medicine in Sport. 21: S34. doi:10.1016/j.jsams.2018.09.078. S2CID   80723914.
  6. ↑ Siddle, James; Greig, Matt; Weaver, Kristian; Page, Richard Michael; Harper, Damian; Brogden, Christopher Michael (2019). "Acute adaptations and subsequent preservation of strength and speed measures following a Nordic hamstring curl intervention: a randomised controlled trial" (PDF). Journal of Sports Sciences. 37 (8): 911–920. doi:10.1080/02640414.2018.1535786. PMID   30369285. S2CID   53104501.
  7. ↑ Guex, Kenny; Millet, Grégoire P. (2013). "Conceptual Framework for Strengthening Exercises to Prevent Hamstring Strains" . Sports Medicine. 43 (12): 1207–1215. doi:10.1007/s40279-013-0097-y. ISSN   1179-2035. PMID   24062275. S2CID   207493059.
  8. ↑ Matthews, Martyn J.; Jones, Paul; Cohen, Daniel; Matthews, Helen (2015). "The Assisted Nordic Hamstring Curl". Strength & Conditioning Journal. 37 (1): 84–87. doi:10.1519/SSC.0000000000000084.
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