Nordic Hamstring Curls: The Ultimate Exercise for ACL Protection
Nordic Hamstring Curls are a powerhouse exercise when it comes to protecting the ACL. These curls place a targeted emphasis on the hamstrings, strengthening not only the muscles themselves but also the tendons and ligaments surrounding the knee. As a result, the hamstrings become more adept at absorbing force, therefore reducing the stress on the ACL, especially during dynamic movements like running, jumping, and pivoting. Additionally, Nordics enhance overall knee stability by improving the balance between the quadriceps and hamstrings, a key factor in preventing ACL injuries. By incorporating Nordics into your fitness routine, you’re building a robust foundation for your knees, empowering them to withstand the demands of various activities and minimizing the risk of ACL-related issues.
History of Nordic Curls
The Nordic Hamstring Curl, often simply called the Nordic Curl, has roots in Scandinavian training methodologies, hence the name "Nordic." Initially, this exercise gained popularity among Nordic countries' athletes, particularly in sports that demand explosive movements and strong hamstrings, like soccer and track and field. Over time, sports scientists and strength coaches worldwide recognized the efficacy of Nordic Curls in preventing injuries and enhancing performance, leading to their widespread adoption across various athletic disciplines.
Preventing ACL Injuries with Nordic Curls
Nordic Curls are particularly effective in preventing ACL injuries due to their unique emphasis on the hamstrings. The hamstrings play a crucial role in stabilizing the knee joint, especially during high-impact and rapid movements. By strengthening the hamstrings, Nordic Curls help to:
Absorb Forces: Enhanced hamstring strength allows for better absorption of forces during activities like running and jumping, reducing the load on the ACL.
Improve Stability: Balanced strength between the quadriceps and hamstrings improves overall knee stability, a key factor in preventing ACL tears.
Reduce Strain: Stronger hamstrings can better control knee movements, reducing the risk of awkward positions that could lead to injury.
Numerous studies have shown that athletes who regularly perform Nordic Curls experience fewer ACL injuries, highlighting the exercise's protective benefits.
Nordic Curls vs. Other Hamstring Exercises
Compared to other hamstring exercises, Nordic Curls uniquely target the muscles and tendons. While exercises like hamstring leg curls and deadlifts primarily build muscle mass, Nordic Curls emphasize tendon strength and resilience. This focus on tendons is crucial for long-term knee health, as tendons are integral in force transmission and joint stability.
Benefits of Nordics over Other Hamstring Exercises:
Tendon Strength: Nordic Curls specifically enhance tendon resilience, reducing the risk of tendinopathies.
Functional Strength: The eccentric nature of the exercise mirrors real-life movements, making it highly functional.
Injury Prevention: The comprehensive strengthening effect on both muscles and tendons makes Nordic Curls superior for injury prevention.
To be clear here, I’m not saying you shouldn’t still perform other hamstring exercises. Hamstring strength is crucial for good knee health, especially when it comes to protecting your ACL, so any Hamstring exercise is great. For the purpose of this post, I simply wanted to highlight the additional benefits of Nordics versus more traditional hamstring exercises.
Getting Started with Eccentric Nordic Curls at Home
When starting with Nordics, you will only need to focus on the eccentric phase of the exercises. Meaning, you don’t need to worry about doing a full Nordic Curl until you can lower yourself to parallel with complete control. You also don’t need an expensive Nordic Curl Bench to do Nordic Curls at home. In fact, when I started out with Nordics, I used a bedsheet tied to a doorframe and a resistance band to help eccentrically lower myself down.
There are a few different ways you can start with Nordics:
Using bands, like I am here, is a great way to start learning the exercise. This setup involves using a band for assistance and a bed sheet to hold my feet in place. This video showed me how to use a bedsheet and a door frame for Nordics.
Another alternative, if you own or have access to an adjustable bench, is to adjust the height of the bench to make the exercise easier or more difficult. Here’s an example of what this looks like. This is my personal Nordics setup. Using this setup, I was able to work up to a full Eccentric Nordic.
If you do not have a band, putting pads or pillows in front of you can be a great regression. As you continue to get better at the exercise, you can take the pads and pillows away to work lower and lower.
Once you have your equipment dialed in, here’s how to start performing eccentric Nordics:
Setup: Kneel on a padded surface with your ankles securely anchored under a sturdy object or held by a partner.
Execution: Slowly lower your torso towards the ground, maintaining a straight line from your head to your knees. Use your hamstrings to control the descent as much as possible.
Assistance: When you can no longer control the descent, catch yourself with your hands and gently push back up to the starting position.
Repetition: Start with 2-3 sets of 4-6 reps, gradually increasing as you build strength.
Tips for Beginners:
Ensure your ankles are firmly secured to avoid unnecessary strain.
Focus on a slow, controlled descent to maximize the eccentric phase.
Incorporate light stretching and warm-up exercises for the hamstrings before starting.
A Note on Equipment and Affordability
Similar to the Sleds, there are some very nice (and expensive) Nordic Benches out there. Easily running you $300+. While I’ll admit I do want a legit Nordic Bench one day, you don’t need to break the bank to start doing Nordics.
This video showed me how to use a bedsheet for Nordics.
Alternatively, if you own a workout bench, You can by a $10 Nordic Strap to hold your feet down on the bench. This is what I use nowadays, as you can see in this picture here.
Here’s the exact strap I bought.
And here’s the adjustable bench I use.
Lastly, I haven’t used this myself, but I have seen this $20 NordStick online, and it seems like it would get the job done.
If you do want a legit Nordic Bench, ATG Equipment makes a great one here.
Final Thoughts
In summary, Nordic Hamstring Curls are an exceptional exercise for strengthening the hamstrings, protecting the ACL, and enhancing overall knee stability. By focusing on both muscle and tendon strength, they offer unique benefits that other hamstring exercises do not. Whether you’re an athlete looking to prevent injuries or someone seeking to improve knee health, incorporating Nordic Curls into your fitness routine is a smart and effective choice.