How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Hinge
Nordic Curl (with regressions)
Eccentric hamstring work. Band, partner, or lat-pulldown regressions first.
Hamstrings · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Nordic Curl
Squat University
How to handle weight
3–6 slow lowers. Bodyweight is enough for months. Strength here is range and control, not added plates.
Usual programming
3 × 3–6 eccentrics.
Caution
Eccentric-first. Band, partner, or slider regressions. Do not drop like a tree. Stop on a sharp back-of-knee pain.
Setup
Kneel, ankles fixed, lower with a long body, catch with hands, pull back if you can.
Cues
- Hips extended
- Slow lower
- Don’t snap the knee
Common mistakes
- Dropping like a tree
- Flexing the hips to cheat
- Going to failure early
Home swap
Slider leg curl, band Nordic
