DIY Nordic Curl Bench for Kneesovertoesguy Exercises - DIY Rogue Floor Glute Ham Alternative

[@ThePetieProject]

Other affordable gear I make and sell for the ATG Program by kneesovertoesguy can be found at www.thetibfactory.com DIY videos also available on my channel ProsourceFit Mat for Nordic Curl Bench Pad amzn.to/3g3rlis Casters for bottom of foot plate amzn.to/33PO2Eh Gorilla Tape to cover foam pool noodle pad amzn.to/3GetYIU Use my Nordic progression video to get your first Nordic Curl! kzbin.info/www/bejne/f3ythYSIbbein9E Use my second progression to get your first five Nordic Curls! kzbin.info/www/bejne/bpqVpq13naqBpbM Thanks for watching!

[@jeremyrichardson889]

Just made this today off your design. Went together perfectly! Thanks!

[@ThePetieProject]

That's Great! Glad the build went well. Enjoy your new Nordic curl bench!

[@notgaryoldman1178]

Thanks for this. I took one look at the nonsensical prices of these things and knew I'd have to build my own.

[@ThePetieProject]

good luck with your build!

[@MichaelLandmanPhD]

Hell yeah mate! This is a bloody good video

[@ThePetieProject]

@@MichaelLandmanPhD thanks for watching!

[@SooperToober]

another brilliant project!

[@ThePetieProject]

Thanks!

[@drohanp]

Just built this! Thank you!

[@ThePetieProject]

Awesome! No problem

[@kristovatlas]

Thanks, I was really hoping you would post these very instructions after seeing yours.

[@ThePetieProject]

Awesome, hope they help!

[@Prince_Charming_1]

Awesome idea and it works very well from watching your video!

[@ThePetieProject]

Thanks!

[@marshallkohlhaas80]

heck yeh bro thank you!!!! you just saved me 800 big ones;;;;;;;;;; :)))

[@ThePetieProject]

No problem, happy to help!

[@marshallkohlhaas80]

@@ThePetieProject and simple and succinct build description. The way to get rich is by making other people rich,,,, whether its health or money, thanks again!

[@po0ositivo0o]

Please make this for sale please I need it , I just purchased Tib Solo (Olympic) / Slant Board Combo Pack and I would like to buy that also .

[@ThePetieProject]

The hard thing with this one is shipping because it's so massive if shipping fully assembled. I hope to be able to provide some sort of Nordic solution for purchase in the future but hopefully this helps those that can make their own in the meantime. Thanks for the combo pack order!

[@kylesullivan47]

your stuff is awesome, keep up with the great content!

[@ThePetieProject]

Thanks for watching!

[@AlteredState1123]

That looks like a beast. Super heavy. Looks sturdy, though.

[@ThePetieProject]

Haha yea, it's a beast. Definitely not light weight

[@AlteredState1123]

But, honestly, thanks for sharing. Using my couch right now with an 80 lbs diy sand bag. Looking to upgrade. I like how you built around the pads.

[@AlteredState1123]

I have seen another cool design where the foot area is an enclosed wedge: allows for the soles of the feet to be the contact point. This appeals to my nerd side as I believe foot contact yields positive results- lots of nerve endings on the soles of the feet and they are the first point of ground contact for so many movements.

[@prestonhalfacre9702]

Solid Video. Thanks for sharing.

[@ThePetieProject]

No problem, thanks for watching!

[@ferologics]

dope! imma do this

[@JoshMay2]

How do you keep it stable so you connect it to a beem

[@ThePetieProject]

No, it's totally free standing

[@BrianMiller-r5p]

What are the dimensions LxW?

[@YedemiSeMusaka]

Great video! Do you have any suggestions what to do if you have a painful knee to make it more easier to kneel? Usually I stopped doing this exercise out of fear from further damaging my already thinned cartilage in the knee. Any thoughts on this?

[@scotteckart1401]

Have you seen his videos on regressing the Nordic curl with resistance bands around your chest? You could do that on as short a range as is comfortable for you and also set up something in front of you do catch yourself. You could start with eccentric only first (on the way down) Make sure you get plenty of blood flow through your knees first with a good backwards walking warm up. I personally get stiff in the knees especially with Nordics, so I have to get up, walk for a few seconds and bend and straighten each leg to before preparing for next step. You could also do some reverse Nordics to get used to kneeling (with plenty of padding). Just start with a very regressed versions and don't work thru pain

[@ThePetieProject]

Thanks! If you currently have cartilage damage there are definitely some much easier entry level exercises than Nordic curls to start your road to recovery. These put a lot of stress on the knee which can be great for adaptation long term but probably not something you should pursue if it's painful for you to kneel. I would consult with a Physical therapist for a better exercise selection that isn't painful for you to get started with. Good luck with your recovery!

[@scotteckart1401]

@@ThePetieProject petie you are the man

[@haazmedia]

Want to build this, but I can’t do a full Nordic yet so would like to use some resistance bands I have at home. Thinking of adding a simple square frame to the back and adding a screw in metal eye to hook the bands onto. Any recommendations on this? Not sure how high to go. Thanks

[@ThePetieProject]

I think you may have more luck attaching the bands to something behind you than the bench. There may be too much slack if the band is attached to the bench so that it doesn't really start helping you until you are pretty far down in the movement

[@haazmedia]

@@ThePetieProject great point, i didn't think about this and you're definitely right.

[@ivanbalababa4088]

Hey man, I love your content! I just wanted to ask because you mentioned in a previous video that you tore your ACL, was this a partial or a full-thickness tear? and if it was a full-thickness tear, did you ever get an ACL reconstruction surgery done, or did you just work on building the muscles around your ACL and avoid surgery altogeher?

[@ThePetieProject]

I had a full acl and meniscus tear back in 2009 and had acl reconstruction surgery using a cadaver. I started having some patella femoral pain back in 2019 and have had highs and lows since then as far as knee pain and ability are concerned. Still actively working through it.

[@hypexzombie7908]

@@ThePetieProject It’s been almost a year since my acl reconstruction and I’ve been looking into starting the AGT system so I can get back into trying for professional soccer. Has doing the nordics made a significant difference in your knee with the acl tear? From comfortability in movement, confidence and actual strength difference from pre injury to Nordic post strength.

[@ThePetieProject]

@@hypexzombie7908 Actual strength, yes. Pain reduction, no. My pain was coming from hypersensitivity of my nervous system rather than weakness so I had to really dive into down regulation techniques and focus on brain and nervous system training to reduce my pain which was my primary goal. All of this being said, I think the Nordic curl is still an excellent exercise but it's not a primary focus in my current training.

[@bazalbaz]

What length screws did you use? I was thinking at least 3.5"

[@ThePetieProject]

I used 2.5" #8 exterior wood screws

[@bazalbaz]

@@ThePetieProject Thanks Petie! I tried 3.5" #10 but they were impossible to get in and split the wood 🤯 I found some #7 2¼ and they're working much better

[@Alien_Frog_king]

Looks really good, I just wondered did you go for it being so wide to fit the pad or is there another reason, stability or something, as it seems quite wide ... Looks bomb proof robust 👌

[@ThePetieProject]

Thanks! Width is based on the pad. You could definitely go a little thinner with a different pad but from personal experience I think going as thin as a normal work out bench feels very cramped. It's nice to have enough room for your natural hip width.

[@Alien_Frog_king]

@@ThePetieProject nice, you're doing good work man appreciate your content! I nearly tried to make a tib bar awhile back but found my foot fits in my 8kg kettle bell so use that instead

[@ThePetieProject]

@@Alien_Frog_king glad you are liking the content!

[@SmithsFitness]

oh shit yeah, this is awesome mate

[@ThePetieProject]

Thanks!

[@Oscardlsosa]

How much would it cost to build this?

[@ThePetieProject]

It depends on your local lumber costs as mine was built out of scrap. I think the mat is somewhere around 40. If I had to give you a hip shot, I think you could build the entire thing for somewhere around 100 to 150 depending on the lumber you use and what you have access to. I'm sure you could find a way to cut some corners to lower the cost a bit. This one is an absolute tank and a great alternative to the heavy duty one from rogue.

[@Siberius-]

0:50 - "and don't get the crazy foot cramp that come with the virgin on the ground" What the hell is did he say here? I checked the subtitles and that also shows up with exactly what I typed lol. Oh, the "version". I see. Yea ya want those feet dorsiflexed for sure.

[@ThePetieProject]

Lol, yes the version

[@fredazcarate4818]

🧐🤔💯👌👊👍🙏

[@souravdeylog]

Great although overkill

[@ThePetieProject]

Haha thanks

[@inscrutable67]

shit man youre making those ham curls look way too easy