Where do I really Even Start with Nordic Curls?  Free Protocol Inside! - The Nordstick

How to Incorporate Nordic Curls Into Your Workouts (Free Protocol Inside!)

Nordic curls, often hailed as one of the most effective exercises for hamstring development and injury prevention, continue to gain popularity in fitness communities worldwide. On this beautiful Sunday morning, I'm here to guide you through seamlessly integrating this powerhouse movement into your fitness regime. Let's make sure you can track your progress week by week with ease.

Figure Out Your Starting Intensity

Begin with what feels doable—aim for 6-8 solid repetitions. If you can maintain a slow, controlled descent with a straight torso, that's your starting point. If, like many beginners, you find yourself struggling and resembling a "fish out of water," try beginning with isometric holds instead. Click play on the video below to see how it's done. 

Consider using tools like the OmniBands for assistance to remove the guesswork and optimize your starting phase. Click play on the video below to see how you can perform a proper Nordic Curl rep from the very beginning with the help of the OmniBands. 

Optimizing Your Routine: Sets, Reps, and Frequency

Based on updated research, the Nordic hamstring protocol has evolved to maximize effectiveness and safety. Starting with fewer reps and gradually increasing the intensity helps prevent injury and encourages sustainable progress. Following a structured increase in sets and reps can significantly decrease injury risk and bolster your overall hamstring resilience.

Let's Kick This Off Today

Start bulletproofing your hamstrings today and join our community of people who are all in on injury-proofing our bodies!


Your Training Protocol for Nordic Hamstring Exercise

Week 1

2 sets x 5 reps, once per week


Week 2

2 sets x 6 reps, twice per week


Week 3

3 sets x 6-8 reps, three times per week


Week 4

3 sets x 8-10 reps, three times per week


Weeks 5-10

Incremental increases from 12 to 8 reps across three sets, three times per week


Post Week 10

Maintenance phase with 3 sets of 12/10/8 reps, once per week


This protocol aligns with the latest findings from sports science research (Petterson et al. 2011), emphasizing gradual progression to enhance strength and minimize the risk of injury.



As we wrap up, remember that integrating Nordic curls into your training is not just about following steps but adapting them to your personal fitness level and goals. Our last few NordPads are flying off the shelves, so seize this opportunity to enhance your training toolkit.

Remember, starting right means finishing strong. Let's build those bulletproof hamstrings together!

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