Nordic Benches: Benefits, Drawbacks, and Alternatives for Hamstring Strength

Are Nordic benches worth it?

For athletes, fitness enthusiasts, and those prioritizing hamstring health, Nordic benches can be a highly effective, albeit specialized, piece of equipment, particularly for enhancing eccentric hamstring strength and reducing injury risk.

What is a Nordic Bench?

A Nordic bench is a specialized piece of exercise equipment designed primarily to facilitate the Nordic Hamstring Curl (NHC) exercise. Unlike a traditional weight bench, its primary feature is a mechanism to securely anchor the user's lower legs (typically at the Achilles heel or calf) while they kneel on a padded surface. This setup allows the user to lower their torso forward from a kneeling position, resisting gravity primarily through eccentric contraction of the hamstrings, before attempting to return to the upright position.

The Biomechanics of Nordic Hamstring Curls

The Nordic Hamstring Curl is renowned for its emphasis on eccentric muscle contraction, which occurs when a muscle lengthens under tension (e.g., lowering a weight). In the context of the NHC, as the body falls forward, the hamstrings (biceps femoris, semitendinosus, semimembranosus) are forced to lengthen and resist the downward pull of gravity.

Key biomechanical aspects:

• High Eccentric Load: The NHC uniquely loads the hamstrings eccentrically at long muscle lengths, a specific type of training that research indicates is highly effective for strength gains and injury prevention.
• Muscle Activation: Electromyography (EMG) studies show significant activation of all hamstring heads during the NHC, particularly during the eccentric phase.
• Hip Extension vs. Knee Flexion: While the hamstrings function as hip extensors and knee flexors, the NHC primarily targets their knee flexor function, especially during the eccentric phase, with the hips remaining relatively extended.
• Synergistic Muscles: The glutes and lower back muscles also engage to stabilize the torso, though the primary movers are the hamstrings.

Key Benefits of Using a Nordic Bench

Incorporating Nordic hamstring curls, particularly with the aid of a dedicated bench, offers several significant advantages:

• Enhanced Hamstring Strength: The primary benefit is the substantial increase in eccentric hamstring strength. This translates to stronger, more resilient hamstrings capable of withstanding greater forces.
• Injury Prevention:
  • Reduced Hamstring Strain Risk: Numerous studies, including meta-analyses, have demonstrated that regular Nordic hamstring curl training significantly reduces the incidence of hamstring strains, particularly in sports requiring high-speed running. This is attributed to strengthening the hamstrings at longer muscle lengths, where strains often occur.
  • ACL Injury Prevention: Stronger hamstrings can act as dynamic stabilizers for the knee joint, potentially reducing anterior tibial translation and thereby supporting ACL integrity.
• Performance Enhancement:
  • Improved Sprint Speed: Stronger hamstrings contribute to more powerful hip extension and knee flexion, critical for acceleration and top-end sprinting speed.
  • Increased Jumping Ability: Enhanced hamstring strength can improve the concentric phase of jumping movements, leading to higher vertical and broad jumps.
  • Better Agility and Change of Direction: Resilient hamstrings are crucial for decelerating and re-accelerating during dynamic movements.
• Accessibility and Progression: While challenging, a Nordic bench provides a stable and consistent platform, allowing for controlled progression. Users can assist themselves with their hands on the floor to reduce the load or use resistance bands for added challenge.

Who Can Benefit Most?

Nordic benches are particularly valuable for:

• Athletes: Especially those involved in sports with high demands on hamstrings, such as soccer, football, rugby, track and field (sprinting, jumping), and basketball.
• Individuals with a History of Hamstring Strains: For rehabilitation and pre-habilitation programs, the NHC is a cornerstone exercise.
• Fitness Enthusiasts and Personal Trainers: Those seeking to optimize lower body strength, build robust hamstrings, and understand advanced training methodologies.
• Strength and Conditioning Coaches: For implementing evidence-based injury prevention and performance enhancement protocols.

Potential Drawbacks and Considerations

While beneficial, Nordic benches and the NHC exercise come with certain considerations:

• High Intensity and Difficulty: The NHC is a very challenging exercise. Many individuals lack the requisite eccentric hamstring strength to perform a full, unassisted repetition initially. Starting too aggressively can lead to excessive soreness or even injury. Proper progression is crucial.
• Cost and Space: A dedicated Nordic bench can be a significant investment and requires a certain amount of floor space, which might be a barrier for home gym users.
• Risk of Improper Form: Without proper instruction, users might compensate by arching their back excessively or using their glutes more than their hamstrings, reducing the effectiveness and potentially increasing injury risk.
• Limited Exercise Variety: While excellent for NHCs, the bench is largely specialized for this single exercise, offering less versatility than a multi-purpose bench.

Alternatives to the Nordic Bench

For those without access to a dedicated Nordic bench, effective alternatives exist:

• Partner-Assisted Nordic Curls: A training partner can hold your ankles down while you kneel.
• Glute-Ham Developer (GHD): A versatile piece of equipment that also allows for glute-ham raises, which are similar but typically less challenging eccentrically than true Nordic curls.
• Weighted Eccentric Hamstring Exercises: Exercises like Romanian Deadlifts (RDLs) or Good Mornings, performed with a focus on a slow, controlled eccentric phase.
• Resistance Band Nordic Curls: Using a strong resistance band anchored high up to assist the upward phase can help build strength for unassisted reps.

The Verdict: Is a Nordic Bench Worth the Investment?

For serious athletes, coaches, and fitness enthusiasts committed to maximizing hamstring strength, performance, and injury resilience, a Nordic bench is absolutely worth the investment. It provides the optimal setup for consistently and effectively performing the Nordic Hamstring Curl, an exercise backed by strong scientific evidence for its benefits.

However, for the casual exerciser or someone with limited space and budget, the high cost and specialized nature might make it less of a priority. In such cases, utilizing partner-assisted methods, a GHD, or focusing on eccentric-focused free-weight exercises can provide many of the same benefits. Ultimately, the "worth" of a Nordic bench hinges on your specific training goals, athletic demands, and commitment to highly targeted hamstring development.