Your Journey from Couch to Nordic Curl: An Exciting Comprehensive Guide is Coming Your Way - The Nordstick

Go From Your Couch to Your First Full Nordic Curl

Hey, it's Garrett! 

We've collaborated with top professionals in Physical Therapy and Strength and Conditioning to bring you the 10-Week Nordic Curl Program. 


We've designed this program with versatility in mind, offering two different routes: a general Couch-to-Nordic Curl journey requiring no equipment, and an accelerated journey for those utilizing the OmniBands. Based on our research, we've observed that people reach their goals faster with the OmniBands, hence the accelerated program.

Today, I'm thrilled to share with you an introductory glimpse into this transformative program and the preliminary workouts to get you started!

Introduction to the Program

Accomplishing a Nordic hamstring curl is not merely a feat of strength; it is a testament to persistence and dedication in the face of a challenging and rewarding exercise. This remarkable exercise can transform your hamstring strength and consequently play a significant role in injury rehabilitation and performance enhancement.

Our FREE eBook gives you an in-depth understanding of the knee joint, highlighting why the Nordic Curl is such a unique exercise, and how it can be your solution to knee pain. But that's not all - we've also incorporated a step-by-step guide to achieving a Nordic curl. This program is far from being one-size-fits-all. While it includes sample workouts, it also teaches you to customize and build your own routine.

The Testing Phase

Before diving headfirst into the program, we kick off with a 'Testing Week' - a series of tests designed to assess your current capabilities and provide clear markers of your progress throughout the journey. This includes the Foot-to-Butt Test, Hamstring Bias Glute Bridge Max Repetition, and the Nordic Iso Test. We'll guide you through each of these tests, setting you up for success in the program to follow!

The Benefits of the Nordic Curl

Nordic curls are renowned for their ability to enhance hamstring strength and resilience. Recent studies have shown significant benefits:

  1. Injury Prevention: Research indicates that incorporating Nordic curls into your training can reduce hamstring injury rates by up to 51% .
  2. Strength Gains: Nordic curls specifically target the hamstrings, leading to substantial increases in eccentric hamstring strength, which is crucial for athletic performance .
  3. Enhanced Performance: Athletes who regularly perform Nordic curls demonstrate improved sprint speed and agility, making it a valuable addition to any training regimen .

Preliminary Workouts to Get Started

Here are some initial workouts to help you begin your journey:

  1. Foot-to-Butt Test: Assess your current flexibility and hamstring strength.
  2. Hamstring Bias Glute Bridge Max Repetition: Evaluate your glute and hamstring endurance.
  3. Nordic Iso Test: Measure your ability to hold the Nordic curl position.

Try Our 10-Week Nordic Curl Program

Ready to take the plunge? Download our 10-week Nordic Curl program for free and embark on a journey that promises to transform your hamstring strength and overall fitness. Whether you're starting from scratch or looking to enhance your current regimen, this program is tailored to support you every step of the way.

Final Thoughts

This transformative program will take you from your couch to achieving the powerful Nordic Curl, all while enhancing your understanding of your body and bolstering your overall strength and fitness. Buckle up for an exciting journey ahead!



  1. Effectiveness of the Nordic Hamstring Exercise in Preventing Hamstring Injuries in Football Players - British Journal of Sports Medicine.
  2. Eccentric Hamstring Strength and Its Importance for Sports Performance - Journal of Strength and Conditioning Research.
  3. Impact of Nordic Hamstring Exercise on Sprint Performance - Sports Medicine.


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