Nordic Curls: Scaling, Regressions, Progressions, and Programming

How to scale Nordic curls?

Scaling Nordic curls involves systematically adjusting the exercise's difficulty to match an individual's current strength, allowing for progressive overload and safe mastery of this highly effective hamstring exercise.

Understanding the Nordic Curl

The Nordic hamstring curl, often simply called the Nordic curl, is a powerful bodyweight exercise renowned for its ability to eccentrically strengthen the hamstrings and glutes. Unlike traditional hamstring exercises that primarily target concentric contraction, the Nordic curl emphasizes the lengthening phase of the muscle under tension. This unique characteristic makes it exceptionally effective for improving sprint performance, enhancing lower body strength, and significantly reducing the risk of hamstring strains and ACL injuries, particularly in athletes. The exercise typically involves kneeling with the ankles secured, then slowly lowering the torso towards the ground, resisting gravity primarily with the hamstring muscles.

Why Scaling is Essential

The Nordic curl is an exceptionally challenging exercise, demanding significant eccentric strength that most individuals do not possess initially. Attempting the full movement without proper progression can lead to frustration, poor form, and an increased risk of injury. Scaling allows individuals to:

• Build Foundational Strength: Gradually develop the necessary eccentric and concentric strength in the hamstrings and glutes.
• Maintain Proper Form: Focus on controlled movement and muscle engagement without compensating or using momentum.
• Prevent Injury: Avoid overloading unprepared tissues, which is crucial given the high forces involved.
• Ensure Progressive Overload: Systematically increase the challenge as strength improves, adhering to a fundamental principle of effective training.

Regressing the Nordic Curl (Making it Easier)

To make the Nordic curl more accessible, focus on reducing the amount of bodyweight the hamstrings must control, or decrease the range of motion.

• Hand-Assisted Nordic Curl:
  • Execution: Begin in the standard kneeling position. As you lower your torso, place your hands on the floor in front of you to assist the descent and/or push off the floor to assist the ascent.
  • Progression: Gradually reduce the amount of assistance from your hands until you can perform the movement without them.
• Resistance Band-Assisted Nordic Curl:
  • Execution: Loop a strong resistance band around a secure anchor point (e.g., a power rack, sturdy pole) at chest height. Hold the band with both hands at chest level, or place it around your chest/shoulders. The band will pull you forward, assisting the eccentric and concentric phases.
  • Progression: Use progressively lighter bands as your strength improves, reducing the assistance provided.
• Reduced Range of Motion (ROM) Nordic Curl:
  • Execution: Instead of lowering all the way to the floor, control your descent only as far as you can maintain perfect form, then push back up.
  • Progression: Gradually increase the depth of your descent over time, aiming for full ROM.
• Incline Nordic Curl:
  • Execution: Perform the Nordic curl on a decline bench or by elevating your upper body (e.g., placing a yoga ball or elevated platform under your chest). This reduces the leverage demands on the hamstrings.
  • Progression: Gradually reduce the incline until you are performing the exercise on a flat surface.
• Glute-Ham Raise (GHR) Machine:
  • Execution: While not identical, the GHR machine allows for a similar hamstring contraction with adjustable resistance. It can be used as a stepping stone or a complementary exercise.
  • Progression: Adjust the machine's settings to increase the range of motion and leverage demands as strength improves.

Progressing the Nordic Curl (Making it Harder)

Once you can perform several full-range, controlled Nordic curls with good form, you can begin to increase the challenge.

• Full Range of Motion (ROM) with Controlled Tempo:
  • Execution: Ensure you are lowering your torso completely until your chest lightly touches the floor, maintaining control throughout the entire eccentric phase (e.g., 3-5 seconds). Then, use a powerful, controlled concentric contraction to return to the starting position.
  • Focus: Emphasize the tempo and control, particularly during the eccentric portion.
• Eccentric-Only Nordic Curls:
  • Execution: Focus solely on the lowering (eccentric) phase. Control the descent as slowly as possible (e.g., 5-8 seconds). Once at the bottom, use your hands to push yourself back up to the starting position, thereby eliminating the concentric phase.
  • Benefit: Maximizes the eccentric overload, which is key for hamstring strength and injury prevention.
• Adding External Load:
  • Execution: Hold a weight plate (e.g., 5-25 lbs) against your chest during the exercise. This increases the resistance the hamstrings must overcome.
  • Progression: Gradually increase the weight as your strength improves.
• Unilateral Nordic Curl (Advanced):
  • Execution: This is an extremely advanced progression. Perform the Nordic curl on one leg, with the other leg bent at the knee and held off the floor. This significantly increases the load on the working hamstring.
  • Prerequisites: Mastery of bilateral Nordic curls with good form and perhaps added weight.

Programming Considerations

Integrating Nordic curls into your training requires careful planning to maximize benefits and minimize risk.

• Frequency: Start with 1-2 sessions per week, allowing adequate recovery for the hamstrings. As you adapt, you might increase to 2-3 sessions.
• Sets and Reps:
  • Beginners (Regressed): 2-3 sets of 5-8 repetitions, focusing on form and control.
  • Intermediate (Full ROM): 2-4 sets of 3-6 repetitions.
  • Advanced (Loaded/Eccentric): 2-3 sets of 3-5 slow, controlled repetitions.
• Placement in Workout: Perform Nordic curls early in your workout after a thorough warm-up, when you are fresh and can prioritize form. They can be integrated into lower body strength days or dedicated hamstring/posterior chain sessions.
• Recovery: Due to the high eccentric load, expect significant muscle soreness (DOMS) initially. Ensure adequate rest and nutrition for recovery.

Safety and Common Mistakes

To ensure safety and effectiveness, be mindful of common errors:

• "Falling" vs. Lowering: Do not simply let gravity pull you down. Actively resist the descent throughout the entire range of motion.
• Arching the Lower Back: Avoid excessive lumbar extension. Keep your core engaged and your body in a relatively straight line from knees to shoulders.
• Using Momentum: Do not "snap" back up from the bottom. Focus on a controlled, powerful concentric contraction.
• Insufficient Warm-up: Always perform a dynamic warm-up that includes leg swings, hip circles, and light cardio before attempting Nordic curls.
• Progression Too Quickly: Respect the difficulty of the exercise. Only advance to harder variations when you can perform the current progression with excellent form.

Conclusion

The Nordic curl is an invaluable exercise for developing robust hamstring strength and resilience, particularly for athletes. However, its inherent difficulty necessitates a structured, progressive approach. By understanding and applying the various scaling methods—both regressing to build foundational strength and progressing to increase the challenge—individuals can safely and effectively incorporate this powerful movement into their training regimen, unlocking its full potential for performance enhancement and injury prevention. Consistency, patience, and an unwavering focus on proper form are paramount to mastering the Nordic curl.