Maximize Your Nordic Curl Gains: 4 Common Mistakes and How to Fix Them

Nordic curls are one of the most effective exercises for building strong hamstrings and enhancing overall lower-body strength. However, to get the most out of this powerful move, it’s crucial to perform it correctly.

Key Takeaways

1. Avoid improper form for better results: Common mistakes like arching your back or relying on momentum can limit the effectiveness of Nordic curls and increase the risk of injury.
2. Focus on controlled movement: Performing Nordic curls too quickly or without control reduces the hamstring engagement—slow, deliberate reps maximize strength gains.
3. Master your setup: Ensure proper foot placement and equipment use to maintain stability and get the most out of your Nordic curl training sessions.

Here are the four most common mistakes I see people make with Nordic curls (and training in general) and how you can fix them to maximize your results.

1. Rushing the Movement: Maximize Time Under Tension

One of the biggest mistakes is rushing through Nordic curls. The key to muscle activation and strength gains is maximizing time under tension. Slowing down not only challenges your muscles more but also helps prevent injuries by ensuring better control.

 

How to Fix It:

• Move Slowly and Controlled: Aim for a descent of 3-6 seconds when performing a Nordic curl. Fight gravity and your body weight on the way down—this slow, controlled movement is where the magic happens.
• Consistency Matters: Research shows that increasing time under tension is one of the most effective ways to boost strength. Make it a habit to slow down and focus on every rep.
  
  

2. Not Finding the Appropriate Starting Level

Jumping straight into advanced Nordic curls can be overwhelming, especially if you’re new to the exercise. Think of it like lifting weights—you wouldn’t start with the heaviest load on day one. The same principle applies here.

How to Fix It:

• Use Assistance: Start with OmniBands to assist in taking some of your body weight off, allowing you to train through the full range of motion right from day one.
  
  
  
  
• Adjust the Bench Angle: If you’re using a NordBench, utilize its eight different angles to find the right level for you. Start with a higher angle to reduce the intensity, and gradually progress to a flatter position as your strength improves.
  
  
  

3. Prioritizing Quantity Over Quality

Quality always trumps quantity when it comes to Nordic curls. It’s not about how many reps you can crank out; it’s about how well you perform each rep. Focusing on more reps often leads to compromised form, which reduces effectiveness and increases injury risk.

How to Fix It:

• Focus on 3-5 Quality Reps: For most people, even advanced trainees, 3-5 slow and controlled reps will yield the best results. If you find yourself doing more, you’re likely going too fast and sacrificing form.
• Maximize Time Under Tension: Quality reps mean controlled movement with a focus on engaging the right muscles, ensuring you get the most out of each set.

4. Not Resting Between Workouts

Nordic curls are intense and can be demanding on your muscles. Overtraining without adequate rest can lead to burnout and reduced performance. 

How to Fix It:

• Rest and Recovery Are Key: Aim to perform Nordic curls 1-2 times a week, with sufficient rest in between. This schedule allows your muscles to recover fully so you can bring your best effort to every session.
• Optimize Your Programming: Include Nordic curls on days where you’re focusing on lower-body or hamstring strength, and make sure you’re not overloading your schedule with too many intense sessions back-to-back.

Summary: Train Smart for Better Gains

To get the most out of your Nordic curls, remember these key points:

Slow Down: Maximize time under tension with slow, controlled movements.

Start at Your Level: Use assistance or adjust the bench angle to find the right starting point.

Quality Over Quantity: Focus on a few high-quality reps rather than rushing through multiple.

Rest to Recover: Allow time between workouts for your muscles to rebuild and strengthen. 

Master these elements, and you’ll not only improve your Nordic curls but also set a solid foundation for your overall training. If you apply these principles consistently, you’ll see significant gains in strength and performance.