Nordic Hamstring Curl for BJJ
The Nordic hamstring curl is an eccentric-focused exercise that builds hamstring strength in the lengthened position. Research shows this exercise is the single most effective exercise for preventing hamstring strains. For grapplers, it also protects the knee by strengthening the hamstrings that counterbalance quad dominance.
✓ Step-by-Step Instructions
- 1 Kneel on a soft surface with your ankles secured under a bar or held by a partner.
- 2 Start upright with hands ready to catch yourself.
- 3 Slowly lower your body forward keeping your hips straight.
- 4 Resist gravity using your hamstrings for as long as possible.
- 5 Catch yourself with your hands at the bottom.
- 6 Push yourself back up and use your hamstrings to return to start.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Prevents the hamstring strains that sideline grapplers during explosive takedown entries and scrambles. The eccentric strength developed protects the knee joint by providing posterior stability.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Bending at the hips instead of keeping body straight
- ⚠ Falling forward without resisting
- ⚠ Starting with too many reps
- ⚠ Not having adequate hamstring catch at the bottom
🔄 Variations
- → Assisted Nordic curl with band
- → Half Nordic curl
- → Nordic curl with slow negative
- → Razor curl
Track Your Nordic Hamstring Curl Progress
Log your injury prevention sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Nordic Hamstring Curl help my BJJ game? ▼
Prevents the hamstring strains that sideline grapplers during explosive takedown entries and scrambles. The eccentric strength developed protects the knee joint by providing posterior stability.
What equipment do I need for the Nordic Hamstring Curl? ▼
You will need: partner or anchor point. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Nordic Hamstring Curl? ▼
The Nordic Hamstring Curl is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.