The reason why it is so popular is due to the prevalence of hamstring strain injuries in sports and the belief that the NHC can help prevent them. -For beginners, you can also put padding beneath your hips/abs to descend onto at the bottom. The Nordic Ham Curl, also called the Leg Curl or Russian Ham Curl is a strength exercise that primarily works the hamstring muscles. And it's about time they got a bit of love, too. - Kind regards, BC. The Nordic Ham Curl is excellent for hamstring hypertrophy, ... (Also called Nordic hamstring curls and Russian ham curls.) Good question Trav. Indeed, no left knee, so no muscles crossing it either. The Best Home Gyms On the Market In 2020. Great article. The effects of isometric and isotonic training on hamstring stiffness and anterior cruciate ligament loading mechanisms. The Nordic hamstring curl involves kneeling on a pad (for knee comfort) and lowering under control while the ankles are held in place by a partner, a loaded barbell, or any other immovable object. Thanks for providing such great content! Strength and Conditioning for Soccer Players. Altering the length-tension relationship with eccentric exercise : implications for performance and injury. Neuromuscular training improves knee kinematics, in particular in valgus aligned adolescent team handball players of both sexes. Why aren’t glutes tears more common is both hamstrings and glutes are the 2 most used muscles groups. Also for young females in the 12-14 age group; ok to start. Very comprehensive. 2. Thanks Travis. explain how hamstring strains are predicted by the interrelated nature between flexibility, strength, fatigue, core stability, architecture, and previous injury. Every expert I can think of advised this. Bret great variation. explain how hamstring strains are predicted by the interrelated nature between flexibility, strength, fatigue, core stability, architecture, and previous injury.” Acute hamstring injuries in Swedish elite football: a prospective randomised controlled clinical trial comparing two rehabilitation protocols. Most hamstring (BF) injuries occur at the terminal swing phase (muscle length tension) at the time of initial ground contact during transition from swing to stance (neuromuscular timing between the long and short head of the BF). Will, you asked for my input so I’m going to shoot it to you straight… There’s a wealth of research behind it, and there’s no doubt that it can help prevent hamstring strains. Kinematic and electromyographic analysis of the Nordic Hamstring Exercise. Which made me think there might be a simple add-on you could add to the design of your Hip Thruster bench. Hamstring strain injuries: factors that lead to injury and re-injury. Ben Bruno is a freak! I am talking purely about direct transfere to speed, not adding hamstring mass nor injury prevention ! When i started i couldn’t do a single rep without the assistance of my arms, which is kind of funny since i used to work within the 8-10 rep range with 400 lbs in RDL, so i had to use bands like you recommended, today i can do 3×6 (2 min rest) full reps with my bodyweight. This is similar to the glenohumermal/scapulothoracic neuromuscular positioning and timing that occurs at the glenohumeral joint during pitching. 'They're useful but they’re definitely not essential,' West says. Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. Recurrent hamstring muscle injury: applying the limited evidence in the professional football The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and ACL reconstruction. Your brother has excellent taste. I’ve been doing nordic hamstring curls and band hip thrusts for almost a year now to help deal with some self-diagnosed high hamstring tendinopathy (sp?) Seriously you’ve got a good blog, so my hat’s off to you. Effects of a 10-week in-season eccentric overload training program on muscle injury prevention and performance in junior elite soccer players. It’s generally a good thing to strengthen the hammies at longer muscle lengths for sports purposes, and I always feel the movement slightly more in the hammies when hips are flexed slightly (this applies to GHRs, NHCs, and even lying leg curls). Development and validation of a questionnaire (FASH—Functional Assessment Scale for Acute Hamstring Injuries): to measure the severity and impact of symptoms on function and sports ability in patients with acute hamstring injuries. Gyms are expensive, you need to drive there, and with work, school, and family — that gets hard to do.. It’s funny you say this – even the NHC is a full dynamic movement with a concentric and eccentric phase. Keep your core tight and don’t let your hips sag. The leverage produced by the activity could lift a small car and I’m only 170 lbs. What might be of interest to you is how I go about doing these exercises: since I don’t belong to a commercial gym, I needed to find a way to do these exercises with a minimum of equipment. Hamstring Strains: Basic Science and Clinical Research Applications for Preventing the Recurrent Injury. So, in this article, we are going to get you on your way to doing hamstring workouts at home so you don’t need the gym. I have this post of yours bookmarked, Will! My hams have never been stronger and in the past i used to get a grade 1 tear in my semimembranosus (near knee) ~3 times a year, but the last 6 months with NHC i haven’t had it once! Certainly an appropriate strength based must be established prior to the implementation of higher speed (i.e. The exercise has many names, including the Russian leg curl, Russian lean, Russian ham curl, kneeling Russian hamstring curl, Nordic ham curl, Nordic hamstrings, Nordic hamstrings lower, Nordic leg curl, Nordic reverse curl, glute-ham curl, bodyweight leg curl, natural hamstring curl, and bodyweight hamstring curl. But before I delve further, I want to be very clear about something. You don’t need any tools for the Russian leg curl. Effectiveness of injury prevention programs on developing quadriceps and hamstrings strength of young male professional soccer players. Specific exercise effects of preventive neuromuscular training intervention on anterior cruciate ligament injury risk reduction in young females: meta-analysis and subgroup analysis. I also love the Australian accent, but now I’m just going overboard haha. Hamstring Strain Prevention in Elite Soccer Players. 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