I’ve said it before, the Nordic Hamstring Curl (NHC) is the gold standard of hamstring
Strength. While you may not (yet) be strong enough to perform a proper NHC, building
the requisite strength is actually easier than you think when you understand the process
and approach it with the right progression.
Master the Glute Ham Raise on the GHR machine FIRST. If you cannot yet do the GHR
please read this article (insert link to GHR article please) Once you can perform 10
perfect unbroken glute ham raises, you’re (most likely) ready to start performing the
NHC from an elevated angle.
THE ANGLE METHOD
Performing NHC at an elevated angle greatly increases your mechanical advantage
allowing you to perform the movement with full range of motion (which is key). Be sure
to start at a conservative height and GRADUALLY work your way down by lowering the
angle of the bench as you get stronger. Once you can competently perform 5 perfect
NHCs at the given angle, then you know you can reduce the angle of the bench to
increase the difficulty. Repeat this process until you can competently perform a perfect
NHC with your body parallel to the floor.
Note: This progression does take some time, but with consistent practice it’s more than
possible to get your first true NHC. I truly think that with this progression method,
anyone can build the requisite strength to master the Nordic Curl while building some
incredibly strong and resilient hamstrings along the way.