The traditional Nordic Hamstring Curl (NHC) is a challenging, yet effective way to build posterior chain strength most notably in the hamstring musculature. There's plenty of research and literature out there stating how important it is to incorporate the NHC, to some extent, in your overall training program.

Watch the video below to see NFL Pro Wide Receiver Tyreek Hill performing the traditional NHC without any assistance. Keep in mind that he is a professional athlete with a strong posterior chain, and also someone who has developed a high level of speed and power.


The reality is that performing the traditional NHC is quite challenging for a lot of folks. However, you don't need to perform the traditional version and full range of motion in order to reap the benefits of this exercise. You can still build hamstring strength and durability by utilizing some form of assistance while placing a strong emphasis on the eccentric (lowering) component.

Build your strength and competency with these progressions below. Once you've mastered these, then give the traditional NHC a shot.

  1. Band Assisted Nordic Hamstring Drop w/ 5-Second Eccentric


2. Nordic Hamstring Drop w/ 5-Second Eccentric

 


  1. Nordic Hamstring High Iso

  2. Nordic Hamstring Mid Iso

 

  1. Nordic Hamstring Curl w/ Minimal Push-Off Assistance

 

Learn more about building strength, durability, and athleticism in our flagship 12-Week Athletic Development Guide! This training program is action-packed with 175+ instructional exercise videos to help you perform at higher levels.

ABOUT THE AUTHOR

Matthew Ibrahim

Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox, Lululemon and Mike Boyle Strength & Conditioning, in addition to guest speaking internationally in Milan, Italy. He has also been an invited guest speaker by the National Strength and Conditioning Association (NSCA) at the regional conference level and at the state clinic level. His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University of Health Professions in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Endicott College and an Adjunct Professor of Exercise Science at Maryville University.

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