Nordic Exercise: Understanding the Nordic Hamstring Curl and Nordic Walking

What is the Nordic exercise called?

The primary exercise commonly referred to as "the Nordic exercise" in fitness and athletic training contexts is the Nordic Hamstring Curl (NHC), a highly effective eccentric strength exercise targeting the hamstrings. While "Nordic" can also refer to activities like Nordic Walking or sports like cross-country skiing, the Nordic Hamstring Curl is the specific exercise most often implied by the singular query.

The Primary "Nordic Exercise": The Nordic Hamstring Curl (NHC)

The Nordic Hamstring Curl (NHC), also known as the Nordic Curl or Glute-Ham Raise (though distinct from a GHR machine exercise), is a bodyweight eccentric exercise renowned for its efficacy in strengthening the hamstrings and reducing the risk of hamstring strain injuries. It originated from research conducted in Scandinavian countries, particularly Norway, hence the "Nordic" designation.

• What It Is: The NHC involves kneeling on a padded surface with the ankles secured (e.g., under a stable bar, by a partner holding your feet). From an upright kneeling position, the individual slowly lowers their torso towards the ground by resisting the forward lean primarily through eccentric (lengthening) contraction of the hamstrings. The goal is to control the descent for as long as possible before falling forward or using the hands to catch oneself.

• Muscles Worked:

  • Primary Movers: Biceps Femoris (long head), Semitendinosus, Semimembranosus (collectively the hamstrings). The eccentric phase heavily loads these muscles.
  • Synergists/Stabilizers: Gluteus Maximus, Erector Spinae, and core musculature provide stability and support.

• Key Benefits:

  • Hamstring Injury Prevention: Extensive research, particularly from Scandinavia, has demonstrated the NHC's significant role in reducing the incidence and severity of hamstring strains in athletes, especially in sports involving high-speed running, acceleration, and deceleration. This is attributed to its ability to strengthen the hamstrings eccentrically.
  • Eccentric Strength Development: The NHC uniquely targets the eccentric strength of the hamstrings, which is crucial for controlling leg extension during running and absorbing forces during landing.
  • Enhanced Performance: Stronger hamstrings contribute to improved sprint speed, agility, and overall athletic performance.
  • Accessibility: It requires minimal equipment (just a secure anchor for the feet) and can be performed almost anywhere.

Other "Nordic" Activities: Nordic Walking

While the Nordic Hamstring Curl is the "Nordic exercise" in the context of strength training, it's important to distinguish it from Nordic Walking.

• What It Is: Nordic Walking is a form of physical activity that involves walking with specially designed poles, similar to ski poles. It originated as a summer training method for cross-country skiers in Finland. The poles are used to propel the walker forward, engaging the upper body and core in addition to the legs.
• Distinction: Nordic Walking is primarily a cardiovascular and full-body aerobic exercise, whereas the Nordic Hamstring Curl is a highly specific strength and injury prevention exercise focused on the posterior chain.

Why "Nordic"? A Historical Context

The term "Nordic" in the context of the Nordic Hamstring Curl directly references its origins in research and sports science conducted primarily in Scandinavian countries, particularly Norway and Denmark. Researchers and coaches in these regions were pioneers in studying and implementing this specific exercise to address the high incidence of hamstring injuries in sports like soccer and track and field. Their extensive work, including numerous studies and practical applications, cemented the exercise's name and its widespread adoption.

Integrating Nordic Exercises into Your Training

Incorporating the Nordic Hamstring Curl into a training regimen requires a structured approach due to its high intensity and the significant eccentric load it places on the hamstrings.

• Frequency and Volume: For injury prevention, common recommendations range from 1-3 sets of 3-8 repetitions, 1-2 times per week. As the exercise is highly demanding, adequate recovery is crucial.
• Progression:
  • Assisted: Begin by using your hands to push off the floor, or by using a resistance band looped around your chest and anchored in front of you to assist the upward phase or slow the downward phase.
  • Controlled Descent: Focus on maximizing the time under tension during the eccentric phase, controlling the movement for as long as possible.
  • Full Range of Motion: Progress towards lowering your body fully to the ground and then attempting to return to the upright position without assistance.
• Regression: For individuals unable to perform the NHC, alternative exercises like glute-ham raises on a machine, Russian leans, or eccentric leg curls can serve as preparatory movements.

Potential Drawbacks and Considerations

Despite its benefits, the Nordic Hamstring Curl is a challenging exercise that comes with considerations:

• High Difficulty: It requires significant hamstring strength and may be too difficult for beginners without proper progression or assistance.
• Muscle Soreness: Due to the intense eccentric loading, significant Delayed Onset Muscle Soreness (DOMS) is common, especially when first introduced.
• Risk of Injury: Improper form or attempting the exercise without adequate baseline strength can increase the risk of hamstring strains or other injuries. It's crucial to start slowly and prioritize control over range of motion.

Conclusion

When people refer to "the Nordic exercise," they are almost invariably speaking of the Nordic Hamstring Curl (NHC). This powerful bodyweight exercise is a cornerstone for developing eccentric hamstring strength, significantly contributing to injury prevention, particularly for hamstring strains, and enhancing athletic performance. While Nordic Walking is another "Nordic" activity, the NHC stands out as the specific strength exercise validated by extensive research from its Scandinavian origins. Integrating it thoughtfully into a training program can yield substantial benefits for athletes and fitness enthusiasts alike, provided proper form and progressive overload principles are meticulously applied.