Nordic Hamstring Curl Exercise for Rowers

I've been using variations of this exercise more in my strength training for rowers and finding great results. The NHC trains the hamstrings through eccentric knee flexion, as well as the glutes via isometric hip extension. Be aware that this is an undertrained movement in rowing, and the eccentric emphasis can often result in high muscle soreness! Begin with just 3 sets of 5 using a 3-5-second lowering phase, and progress training load gradually from there.

[0:00] Base Variation: 5-second eccentric, assisted concentric
[0:37]: Common Errors
[1:56]: Band-Assisted Variation
[2:16]: Short-Range Variation
[2:45]: Partner Variation
[3:08]: Glute-Ham Raise Variation

[Jonas_Fox]

Love these. Something to consider; if you tuck your pelvis at the top of the movement (taking you out of anterior pelvic tilt) the move is more challenging and it will teach your hips and hamstrings to coordinate while still being integrated with the rest of your trunk. This might seem arbitrary but try it and see how much lower back pain vanishes.

Yes we need our ham-hocks to be strong, but we also need them to practice moving functionally. 👍

Thank for all you put out there coach!

[benjaminking]

Great one Will, thanks! What do you think about getting to the point of concentric (rising) phase unassisted? Lots of videos with dudes doing this here on Youtube, seems pretty harsh to me. Something to shoot for well into experience of the NHC? Any negatives you've seen?