Earn Real Hamstring Gains in Anti-Gravity Mode

Earn Real Hamstring Gains in Anti-Gravity Mode

In this blog, we'll talk about how you can enjoy the benefits of doing a full-range Nordic Curl rep while getting all the support you need. It all happens when you go to Anti-Gravity Mode. 

What is Anti-Gravity Mode?

Anti-Gravity Mode is a fantastic method to ease into Nordic Curls. Think of it like bench pressing: you wouldn't start with your max weight but would gradually increase it. Similarly, the bands in Anti-Gravity Mode take off some of the weight, allowing you to perform the exercise successfully and build strength progressively. This mode helps you perform Nordic Curls effectively by providing the right assistance level, enabling you to track and ensure consistent progress. For example, if you manage Level 5 today, aim for Level 4 next time. This incremental increase in challenge will guide you to achieving a full Nordic Curl.

Starting Out

To begin, use two bands (one on each shoulder) with our new and improved design. Find a challenging point on the ladder that allows you to perform 5-8 reps without being easy enough to hit 15 reps effortlessly. Once you've identified this point, record it. Each session, aim to either:

  • Increase reps per set from the last time
  • Slow down your reps for more control
  • Move one level lower on the ladder for added challenge

If you're sore or not at your best, it's fine to stay at the same level. Remember, some reps are always better than none.

Progressing Beyond Level 1

When Level 1 with two bands becomes easy, switch to one band to continue your progress. Unlike many tools that only help with partial reps, our design supports you through the entire journey to performing a full Nordic Curl. By the time you can do 8 reps with one band at Level 1, you’ll be capable of a full Nordic Curl.

Incorporating Drop Sets

Drop sets are a game-changer, especially for those familiar with Nordic Curls. Here's how to do them:

  1. Choose three levels: easy, medium, and hard.
  2. Start with the hard level, performing 5-8 reps with good form.
  3. Once fatigued, adjust the strap for an easier level or add a band and do as many reps as possible.
  4. Finally, add more assistance and continue until you reach the desired fatigue level.

This method ensures an intense workout and helps you finish strong.

Bonus: Hamstring Curls with OmniBands

Hamstring curls with OmniBands are a great way to start, warm up, or address imbalances where one leg might be stronger. If you're not ready for Nordic Curls, banded hamstring curls are an excellent way to build strength and prepare your muscles.

Benefits of Progression in Exercises

Progressive exercise, where you gradually increase the difficulty of your workouts, has multiple benefits:

  • Injury Prevention: Proper progression helps prevent injuries by ensuring muscles and joints adapt safely to increased loads .
  • Consistent Improvement: It allows for continuous strength and performance improvements without plateaus .
  • Motivation and Tracking: Tracking progress and seeing improvements keep you motivated and engaged in your fitness journey .

I hope this guide helps you build more resilient hamstrings. If you have any questions, please reach out!

Let's lean into strength to lean more into life!

Garrett

Sources:

  1. American Council on Exercise. (n.d.). Progressive Overload Principle.
  2. National Academy of Sports Medicine. (n.d.). Principles of Exercise Progression.
  3. Harvard Health Publishing. (2019). The importance of exercise progression.

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