Can't Do a Nordic Hamstring Curl? Do this! (Knees Over Toes Exercise)

[@lag8930]

That towel under the doorway method is genius! I cannot believe I haven't seen this before

[@MovementProjectPT]

Glad it was helpful!

[@kevinmorris3313]

Super genius....

[@waymoncowley436]

Yes! Today I was thinking about a solution for this movement. I'm going to Goodwill later on to grab a sheet.

[@k_hack9441]

Was that a bed sheet or a beach towel?

[@YourHigherSelf-s7m]

My door fell on me

[@tutubeas10]

Thank you for sharing this ingenious method of executing this very difficult exercise. Blessings.

[@MovementProjectPT]

Glad it was helpful! Getting a few different color bands definitely helps for progression also.

[@deepakanand3209]

Thank you so much! Just got 10 reps out! Tomorrow I’ll try with a lower resistance band

[@MovementProjectPT]

Nice work! For safety, be sure to inspect your band every time for integrity and small tears

[@sggp456]

The sheet works great! I would have never come up with that idea. Brilliant stuff man!

[@kylehobgen3411]

Was gonna go out and buy a Nordic curl bench for home to help with my ACL rehab but after seeing this towel trick under the door I’m gonna go for this. Just saved £200! Thanks!!

[@MovementProjectPT]

Glad it helped! Good luck with your rehab and let me know if you have any questions along the way.

[@adoboFosho]

Nordstick?

[@Bepike]

Beautiful gerry-rigging!

[@MovementProjectPT]

Thank you! Cheers!

[@senshidoofficial7968]

I like how you improvised an anchor with a knotted sheet 👍🏻🙏🏻

[@MovementProjectPT]

Thanks!

[@LAnimeMaster]

And here I thought I was going to have to spend 30 bucks on one of those nordic curl doorway things. I really didn't want to and kept searching for ways to do one and found your video. You are a godsend.

[@MovementProjectPT]

Glad you liked it. Enjoy!

[@MovementProjectPT]

Want to keep improving? You gotta Keep it Moving! Subscribe and share to help spread the message that movement is THE best medicine. Always check your anchor before exercising to be sure it is fully intact! Please comment with anything you'd like to see reviewed in future videos.

[@manishtandel4199]

i just tried this without the bands of course. Good exercise for the calves too. My calves are fired up.

[@MovementProjectPT]

Absolutely! Besides pointing the ankle, the calves are also bend the knee. The stronger your hamstrings get, the less you should feel your calves working with this exercise.

[@jeremym1288]

That’s good to know. I’m feeling like 80% calves 20% hamstring. Glad it’ll improvd

[@simonmccamus7817]

Great hack. Thanks so much for sharing this brilliant technique!

[@MovementProjectPT]

Glad it was helpful!

[@johnnyp.601]

I dont often write a comment, but this was very helpful! Thank you!

[@MovementProjectPT]

Glad you liked it, thanks John!

[@zmightycheeba]

Very nice, I'll be using this method for sure!

[@MovementProjectPT]

Thanks! 🙏

[@myracycle]

Exactly what I was looking for…Thank you.

[@MovementProjectPT]

Glad I could help!

[@louiset3438]

Great at home, inexpensive hacks!!

[@MovementProjectPT]

Glad you liked it!

[@millemaolchannel8608]

Dude, great jack! THANK YOU

[@MovementProjectPT]

Glad you liked it!

[@TomMilleyMusic]

Great idea, I should have thought of that lol. I do have some basic equipment, and my bench has a leg extension/ham curl part at the end of it. So my solution was to wrap a bike lock around it so it doesn't move. And it works pretty well, though I suck at these at the moment haha. But it's nice to know there's another way to do them. This way seems like a good option for if you want to workout while traveling, or obviously if you don't have any equipment.

[@MovementProjectPT]

I love the ingenuity with the bike lock!

[@corsairofalgiers6888]

Brilliant. Thank you

[@MovementProjectPT]

Glad you liked it!

[@Anotherday8477]

Thanks, great hack!! 💯💯👍👍

[@MovementProjectPT]

Glad you liked it!

[@mattcbinns]

Thanks. I'm going to try this!

[@MovementProjectPT]

Hope it helps!

[@benomax6429]

Great technique guy

[@MovementProjectPT]

Far from it! But working on it

[@katierementer2384]

Great tip!! ❤️

[@MovementProjectPT]

Thank you!!

[@johnkmoughan]

How do you tie the knots in the sheets? Perhaps a demo on a hack vid???

[@MovementProjectPT]

With my hands!

[@simonmccamus7817]

I second this. Not sure how to tie the knots in that style.

[@johnkmoughan]

Tie, Tie the knot (In my Humpty Voice).

[@chilljlt]

brilliant!

[@MovementProjectPT]

Thanks!

[@accomplishedtheory9502]

brilliant! thank you!

[@MovementProjectPT]

Glad it helped!

[@johnfouad7446]

Nice

[@johnnygrube]

Thanks

[@MovementProjectPT]

Glad it was helpful. Go get em!

[@aaronafre1920]

I see You nice Job 👌

[@MovementProjectPT]

Thanks!

[@keith606]

Are you still working on getting a full unassisted Nordic?

[@MovementProjectPT]

Yes sir! After a several month break, I have been steady for the last 6 weeks. Plan on doing a video once I can do it fully

[@sandymccarthy7114]

Where is the link for the door thing? I have closed body bands that would work perfectly but would need a way to connect to door

[@MovementProjectPT]

amzn.to/3V8O0M3 Here you go!

[@scottbacci8933]

Awesome

[@MovementProjectPT]

Thanks!

[@rickard9892]

Very nice video! But what are you using there on your feet?

[@MovementProjectPT]

It is a bed sheet with knots tied on each end. If you mean what shoes I'm wearing, they are Brooks Ghost 13

[@SuraiyahFitness]

How do you avoid that popping hamstring feeling? Extensive foam rolling first? Or is it more a matter of progressively overloading the hamstrings until you can perform even the easiest versions of NORDICs?

[@MovementProjectPT]

Definitely progressing appropriately. Adequate warmup of the hamstrings with other exercises first

[@aaronkaplan6441]

@@MovementProjectPT what warm up routine would you suggest... leg swings dont seem to do it and bridges are okay... A skips also okay. but still im prone to hammie pulls/strains which is what led me to your video... any suggested tips on warmups?

[@MovementProjectPT]

@@aaronkaplan6441 Best warm up would depend on what activity you are warming up for. Jogging, Sprinting, Basketball, etc

[@aaronkaplan6441]

@@MovementProjectPT i FREQUENTLY have hammie issues... i mainly jog but try to get my speed work up... Sprinting i would love to do but that has caused some REALLY bad hammie issues.. also play tournament level table tennis so between hammies and adductors it seems like im constantly in and out of rehab (and occasional calf or plantar fascia) far too frequently.

[@MovementProjectPT]

@@aaronkaplan6441 Need to gradually work on power/speed training into those hammies. Its all about getting the neurologic drive to increase when we talk about an effective warm up especially for speed activities. Check out my proximal hamstring video for some further explanation and examples. Single leg deadlifts are also one of my favorites for isolating hamstrings with a functional move. kzbin.info/www/bejne/el64n5mYqMZpmtU

[@RyanLoken]

That's pretty cool 😎

[@MovementProjectPT]

Thanks! Hoping I can get to the Black band soon

[@DogFishAttack]

Hi, are this exersice any good for muscle hypertrophy?

[@MovementProjectPT]

Any exercise can lead to hypertrophy. The key is progressive overload and volume. Other options would be better if that is your sole goal

[@DogFishAttack]

@@MovementProjectPT Thanks for your answer!

[@patriarch124]

Nice!

[@MovementProjectPT]

Glad you liked it, good luck with the nordic!

[@manishtandel4199]

Any idea if this exercise harms the door in any way?

[@MovementProjectPT]

In my experience, I've seen nothing more than some mild wear on the top of the door. If your hinges are not attached solidly to the door or the door is at all shaky, you may want to avoid? You want to be sure your anchor and band are solid and show no signs of wear or fraying for safety reasons.

[@grandtheftbitcoin]

🔥🔥🔥 UNDERRATED VIDEO 🔥🔥🔥

[@MovementProjectPT]

Thanks. I'm glad you liked it!

[@janetwomey9420]

How often should you do this per week? I really want to master it

[@MovementProjectPT]

Since you are looking at mastery > hypertrophy the focus should be on intensity more than volume. Keep the volume low and you can do it more frequently. Try every other day, start slow with low reps (something like 3 sets of 3) and add reps as you gain skill and motor control. Huge rest breaks between sets. Like 3-5 minutes. Helpful?

[@patrickjarolim2043]

Any strain on the lower back?

[@MovementProjectPT]

Lower back muscles have A LOT to do with this move. So there is a strain but it can relaly help build your back if you progress it slowly.

[@wjbss3647]

Are you still lengthening the muscle as you progress through nordics? As in if you can only do them to 60 degrees and fall the rest of the way are you improving hamstring mobility ?

[@MovementProjectPT]

This is a difficult question to answer. Are you looking to improve flexibility? If you are looking to strengthen the hamstring through the lengthened range, nordics aren't the best option since your hip never flexes. Straight leg deadlift, both bilateral and unilateral would be better options and then nordics for the shortened range.

[@wjbss3647]

@@MovementProjectPT Thanks I do straight legged anyway, I'm just looking for as much progress as possible particularly worried about knees and hamstrings managed to have 14 hamstring tears and 4 lateral collateral tears and both ACLs

[@Lamine19hd]

Clever

[@scorpionsubzero9066]

What do you think about putting my feet under the bed? Do you think is dangerous to the feet?

[@MovementProjectPT]

Totally depends on bed height and how heavy the bed is. You can certainly try but I would be careful and be sure to place a pillow or pad behind your ankles to avoid excess pressure...good luck!

[@scorpionsubzero9066]

@@MovementProjectPT I tried putting a 32k kettlebell and it holded my wheight. I was more worried about the arch of my feet and never thought about the ankles. Thank you for your replay and insight.

[@kevink1005]

do you know why my knee especially the lateral side would hurt as I'm going down on a nordic?

[@MovementProjectPT]

Curious if you are using the sheet method? This method will call for more lateral hamstring activity which could be responsible for you sensation.

[@kevink1005]

@@MovementProjectPT I’m not sure what that method is could you explain it?

[@MovementProjectPT]

@@kevink1005 The sheet method I show in the video to anchor your legs. I detailed it more in the review of KOT program video.

[@kevink1005]

@@MovementProjectPT thanks no I wasn’t using the sheet I was using someone holding my legs down and other times I used my couch and bed frame holding my legs down

[@MovementProjectPT]

@@kevink1005 Gotcha. That could be a sign of muscle imbalance amongst your hamstrings (*lateral vs medial) or you could have excess OR inadequate mobility in your tibiofemoral joint (major knee joint), or tibiofibular joint. Many people have fibular head mobility deficits that can easily be corrected with PT manual therapy.

[@TheBrainTrainer21]

Have you noticed a vast improvement on your sets when you remove the band after this?

[@MovementProjectPT]

Most definitely an improvement. Maybe not vast but it definitely increases the nervous system firing for what is otherwise a very difficult exercise. How about you? Did you try it and notice an improvement?

[@TheBrainTrainer21]

I just discovered KOT guy and have been experimenting with some of his workouts. I really liked your video on your review of his movements. Thank you!!!

[@MovementProjectPT]

Thanks!!

[@TheBrainTrainer21]

🔥🔥

[@MovementProjectPT]

Thanks!

[@HS99876]

👍🏻

[@sylvanstrength7520]

Damn, I can’t use the sheet under the door either. None of my doors are sturdy enough

[@MovementProjectPT]

After trying lots of different methods, I settled on this bench by tib bar guys. It's much cheaper than the rogue bench and you can use it as your regular bench: thetibbarguy.com/?ref=MovementProjectPT Click on shop and check it out

[@sylvanstrength7520]

@@MovementProjectPT thanks so much! It’ll be quite some time until I can afford something like that. Are there any decent alternate exercising until then?

[@doronuzan]

genius

[@beeftestolone]

rather than getting a thicker band for my chest, I mover it to my neck for the extra leverage

[@MovementProjectPT]

That sounds like a breathtaking strategy!

[@williamc4221]

"Cheater!" Just kidding! Great idea. Thanks

[@MovementProjectPT]

I wish I didn't have to cheat! Hoping I can get there sometime this year 👍

[@zannon7]

Why do my knees hurt when I do it

[@MovementProjectPT]

Is your pain in the back of the knee?

[@zannon7]

@@MovementProjectPT no,it’s mostly in the front,I feel it’s the knee cap paining

[@MovementProjectPT]

@@zannon7 That’s one of the problems with nordics. By kneeling we add pressure to the kneecap joint smashing it into the grooves. Try to make the surface as soft as possible by using pillows

[@marcello1099]

RIP my resistance band and my back

[@MovementProjectPT]

For safety, be sure to inspect your band every time for integrity and small rips. I hope you are feeling okay!

[@Ramnik72]

Don’t asphyxiate… toes over neck… good hack

[@MovementProjectPT]

Love it thanks

[@kwarkoocoxs2153]

😂 that will teach me not to tell gramma how to suck eggs.

[@MovementProjectPT]

Thanks for teaching me a new phrase today. Definitely had to google that one haha!

[@-shawn-4640]

This is so going to end up on fail army

[@dualfluidreactor]

naaaaice

[@MovementProjectPT]

Thanks! 🙏

[@mellycwell]

Nah you're not lifting from knees on down take more weight off