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Nordic hamstring curl

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An exercise for the hamstrings

The Nordic hamstring curl (NHC) is an exercise in which a person kneels with their feet fixed in position and lowers their body by extending the knee. It reduces hamstring injuries in athletes, and is commonly used as a form of injury prevention. NHC increases strength of the hamstrings and length of the fascia, sprint speed, and change of direction ability. It is debated whether NHC is an open or closed chain exercise. NHC has been compared to the razor hamstring curl.

References

  1. Matthews, Martyn J.; Jones, Paul; Cohen, Daniel; Matthews, Helen (2015). "The Assisted Nordic Hamstring Curl". Strength & Conditioning Journal. 37 (1): 84–87. doi:10.1519/SSC.0000000000000084. ISSN 1524-1602. S2CID 71059489.
  2. Siddle, James; Weaver, Kristian; Greig, Matt; Harper, Damian; Brogden, Christopher Michael (2022). "A low-volume Nordic hamstring curl programme improves change of direction ability, despite no architectural, strength or speed adaptations in elite youth soccer players". Research in Sports Medicine. 32 (1): 49–60. doi:10.1080/15438627.2022.2079984. PMID 35642790. S2CID 249235512.
  3. Mjolsnes, Roald; Arnason, Arni; osthagen, Tor; Raastad, Truls; Bahr, Roald (2004). "A 10-week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players". Scandinavian Journal of Medicine and Science in Sports. 14 (5): 311–317. doi:10.1046/j.1600-0838.2003.367.x. PMID 15387805. S2CID 26691609.
  4. ^ Pollard, Christopher W.; Opar, David A.; Williams, Morgan D.; Bourne, Matthew N.; Timmins, Ryan G. (May 2019). "Razor hamstring curl and Nordic hamstring exercise architectural adaptations: Impact of exercise selection and intensity". Scandinavian Journal of Medicine & Science in Sports. 29 (5): 706–715. doi:10.1111/sms.13381. ISSN 1600-0838. PMID 30629773. S2CID 58664338.
  5. ^ Pollard, C.; Opar, D.; Williams, M.; Bourne, M.; Timmins, R. (2018). "Does intensity matter when using the Nordic hamstring exercise to improve strength and fascicle length? Or is the Razor hamstring curl a suitable alternative?". Journal of Science and Medicine in Sport. 21: S34. doi:10.1016/j.jsams.2018.09.078. S2CID 80723914.
  6. Siddle, James; Greig, Matt; Weaver, Kristian; Page, Richard Michael; Harper, Damian; Brogden, Christopher Michael (2019). "Acute adaptations and subsequent preservation of strength and speed measures following a Nordic hamstring curl intervention: a randomised controlled trial" (PDF). Journal of Sports Sciences. 37 (8): 911–920. doi:10.1080/02640414.2018.1535786. PMID 30369285. S2CID 53104501.
  7. Guex, Kenny; Millet, Grégoire P. (2013). "Conceptual Framework for Strengthening Exercises to Prevent Hamstring Strains". Sports Medicine. 43 (12): 1207–1215. doi:10.1007/s40279-013-0097-y. ISSN 1179-2035. PMID 24062275. S2CID 207493059.
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