The Nordic hamstring curl, as shown in the image above, is renowned for its effectiveness in building eccentric hamstring strength. Before the MaxPerformance training bench, athletes could only perform assisted Nordic hamstring curls using bands. Now, with cable-assisted Nordic hamstring curls available, this exercise has become even more accessible. Here are three major benefits of enhancing your eccentric hamstring strength:
1. Hamstring Injury Prevention and Treatment
Eccentric Nordic hamstring curls are highly effective in reducing the incidence and recurrence of hamstring injuries. A study by Tyler et al. (2017) found that a 3-phase eccentric hamstring protocol had a 92% success rate in preventing future hamstring injuries for up to 2 years among those with previous hamstring issues. The remaining 8% were mostly non-compliant with the rehabilitation protocol. A meta-analysis by Attar et al. (2017), focused on soccer players, also confirmed that Nordic hamstring exercises lower the risk of hamstring injuries.
These exercises strengthen and lengthen the hamstrings, making them less susceptible to tears. For comprehensive hamstring rehabilitation, it’s also essential to include core stabilization exercises to support proper pelvic positioning.
2. Increased Speed and Athleticism
Nordic hamstring curls can significantly enhance athletic performance, including speed, vertical jump, and agility. Research by Siddle et al. (2019) showed that eccentric hamstring strength, 10m sprint speed, and change-of-direction (COD) improved following Nordic hamstring curl training. However, after a period of deconditioning, while change of direction and sprint performance remained high, eccentric hamstring strength declined.
Similarly, Ishøi et al. (2017) found that a 10-week strength and conditioning program, which included Nordic hamstring curls, led to increased 10m sprint speed. The program started with 1-3 days per week of 2-3 sets of 5-10 reps, progressing to 3 days per week of 3 sets of 8-12 reps in the later weeks.
3. ACL Injury Prevention
ACL injuries, along with hamstring injuries, are among the most common and serious non-contact injuries in team sports. Female athletes are particularly at risk due to anatomical and strength imbalances, such as a wider pelvis, increased knee valgus, a narrower intercondylar notch, and a higher quadriceps-to-hamstring strength ratio.
Hewett et al. found that female athletes who suffered ACL tears had significantly lower baseline hamstring strength. Some male athletes also exhibit a high quadriceps-to-hamstring strength ratio. Thus, incorporating Nordic hamstring curls into any training program is crucial for injury prevention.
In conclusion, if you want to prevent hamstring strains, increase your speed and athleticism, and prevent ACL injuries, then you should doing nordic hamstring curls on a regular basis. Click here to purchase the MaxPerformance Bench so you can start incorporating nordic hamstring curls into your exercise regimen.
