The Nordic hamstring curl(aka Russian ham curl) is the rite of passage for any strength-seeking athlete out there. Its execution requires not only strength but balance and flexibility as well. Most new lifters give up on this exercise entirely, missing out on all the benefits it brings. On the other hand (or rather leg) there’s the reverse Nordic curl, which targets the antagonistic group of muscles.
Both are hard, but both play an important role in strength building, yes, but also in injury prevention. Let’s compare and demystify these two exercises, so you can start doing them ASAP!
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NORDIC HAMSTRING CURL
As the name tells us, this strength exercise is about the hamstrings. You’re supposed to use your posterior chain to raise your body up, with the hamstrings handling most of the load.
Don’t let the absence of weights fool you. Putting your entire body weight over your knee and on your hamstrings is not an easy feat. Start slow and build your way up.
NORDIC HAMSTRING CURL BENEFITS?
WHAT ARE NORDIC HAMSTRING CURL BENEFITS?
But, despite their difficulty, Nordic hamstring curls found their place in every gym thanks to the benefits they bring:
- Stronger and more resilient hamstrings
- Injury prevention for the whole posterior chain
- Eccentric explosiveness of the hamstrings
- Great for improving running and jumping performance
REVERSE NORDIC CURL
Now we come to the antithesis of Nordic ham curls – the reverse Nordic. As the name suggests, it is, well, reversed.
The movement starts similarly to the regular Nordic ham curl – from the kneeling position. Only now, you move backward, while keeping the tension on your hips and quads. The reverse version also develops a strong core, since you need your upper body to be stable during the movement.
The reverse Nordic is often compared with the sissy squat, so make sure to check out our reverse Nordic vs. sissy squat guide.
REVERSE NORDIC CURL BENEFITS
Since this Nordic variation deals with the anterior chain of leg muscles, they bring their own benefits:
- Quad, knee, and hip injury prevention
- Hip and quad mobility and flexibility
- Targeted development of rectus femoris quad head
- Improved knee flexion and extension
NORDIC HAM CURL VS. REVERSE NORDIC – WHICH IS BETTER FOR YOU?
You’ve probably guessed it, there’s no “better option”. Both Nordic ham curl and reverse Nordic serve as great tools to build strength AND prevent injuries at the same time.
By incorporating both of these into your workout routine, you get to bulletproof your posterior AND anterior chain, especially above the knee.
Remember – start slow. These movements may seem easy, but the truth is quite the opposite. But one thing is for certain – it’s worth the effort!
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