How to make a bench for Nordic Hamstring Curls

Nordic Hamstring Curls are a very useful exercise for the whole posterior chain in general, and the the hamstrings specifically. It is very useful in preventing hamstring pulls too. Unfortunately it is often difficult to find a place to do these - this is true whether working out from home or even in a commercial gym space.
There are commercially made benches available for Nordics, but they are almost all quite expensive for what they are - and off little utility for other movements. In this video I discuss one way of constructing a bench to be used for this movement. It is - obviously - not the only way to create such a bench or necessarily the most aesthetically pleasing, but it will get the job done. Adapt the design to your needs, available tools and materials.
Materials utilized for this bench:
2 pieces of wood at 1 metre length and approximately 20cm width [for base]
1 piece of wood at 1 metre length and approximately 12cm width [for base]
3 pieces of approximately 50cm length and 12cm width [cross braces for base]
2 pieces of wood of thicker diameter mine was 5cm thick and approximately 10cm wide - cut at 20cm length. [the posts]
1 dowel at 37mm thickness - 55 cm length, I utilized a tool handle and cut it to size [for securing the foot.]
- A selection of screws
Tools utilized:
An electric drill
Drills and drill bits
Spade drill 11/2" diameter.
Extension for drill for sand paper
Sand paper
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You can find more information about me and the training that I offer in the links below:
[Website] frederikbeck.com/
[Instagram] cutt.ly/XWiGhtI
[Facebook Group] “The Harmonious Body” cutt.ly/WWiGfqr
If you have any questions, leave a comment below - or contact me directly though any of the above channels.
Thank you for watching.
- Frederik

[@vaseafrolov68]

Awesome! Thanks for sharing this DIY vid

[@goblinsgym]

Nice. Simpler version: Take a suitable board (e.g. plywood, I use boards intended for concrete formwork). Add a strap around it to hold your feet. Use something wide for comfort, e.g. seat belt material.

[@Ridetheitz]

Aye that is a simpler and quicker version. If you have those things around it probably is a better way to go. Depending on the thickness of the board, ie. whether it flexes or not you might want to reinforce it. The tutorial is certainly not intended as a 'this is the best way' sort of deal. What I am hoping to show is one pattern amongst many possible. People could and should adapt to their particular circumstances. Where I am living the type of board you describe is comparatively hard to get, and the cost does not warrant going that route. Maybe a cultural difference in terms building tradition.

[@drbenkim]

Great job, thanks for sharing!

[@moredatesmorefiber3526]

The guy with nordic blood doing the nordic curl. Makes sense....

[@Ridetheitz]

Yes - It does make an odd sort of sense

[@RiDankulous]

This is a great idea, thanks! I am thinking of even simpler, and one that can fit in a car trunk easily with other items. I will exclude the feet post, but use a rope or belt, but with a towel to ease the bite of the rope on the back of the feet. In addition, cut the board in half and have some hinges, so it can fold down to half a meter or maybe less.

[@Ridetheitz]

I like the sound of this! Since making my bench I have added some padding to the dowel by cutting up a section of pool noodle. Maybe the pool noodle is an easier/cheaper option than towel. I keep mine in place with some zip-ties. Not so pretty but its effective.

[@RiDankulous]

@@Ridetheitz whatever works is good! I like the least expensive parts.

[@CrisostomoIbarra1989]

Love this!

[@nemonemo6285]

Great video. Thank you.

[@fdeguilla]

Thanks for the idea!

[@vyatka_pohod]

Класс ! Сделаю себе такую скамью ...

[@daniel_sterling]

Thanks!

[@Ridetheitz]

Hope you found it useful.

[@andydtkd]

Solid ideas, I'm in the process of building one myself. How about getting a cheap solid foam roller and passing the dowel through it (since you already have the right drill?) Would be a lot more comfortable on the back of the ankle. You could cut the foam roller in half if the drill isn't long enough, then stick it back together ; )

[@Ridetheitz]

yeah that is a good option. I mentioned that I have since added a pool noodle to my bench in another comment. That is what I did to cushion it and its works beautifully, but its hardly the only option. I used a few zip-ties to secure it in place. Most pool noodles are hollow, they are cheaper than foam rollers too. Would most likely accept the dowel without any further modification, though you could remove some of the foam if need be. Best of luck with your project.

[@keeslubberding471]

👍👍👍

[@eak1045]

Since it has been awhile since you made this, have you come to any conclusions about any changes you might make if you were to re-do the bench? I am ready to build one and I was just wondering if the distance between the board base and the bottom of the dowel is something I would need to adjust. Do you think it would be better to have your ankles lower to the base or has this worked out for you as is? Using a strap as one commenter has suggested might actually work better for adjustment but I kind of like a solid hold down better for some reason, just wondering if the "hold down height" is critical or not.

[@Ridetheitz]

Sure! The point I raised with the commenter you mention here is that you probably 'should' use what is most readily available to you. The board he mentions and that type of strap is not something I have on hand for instance. The dowel could be lower than I placed it here, you just need to be able to get the foot in and out. I left some extra space because I might want to use thicker padding, add a permanent pad etc. I just grabbed a quick and dirty measurement and the distance between under side of dowel and bench is 17-18cm. I reckon I might be able to use 10cm, but would probably go with ~12cm if doing again. I have been using the bench to good effect. At times I place a heavy kettlebell in the middle for extra support but it works without it too. Worked up to a concentric Nordic anyhow. I would say the main thing I would change (if sticking with this design) would be to add something to add extra rigidity in the length wise, could just be a 2x4 on either side. As it does have a little flex. I have bought a pool noddle which I will trial for added comfort on the dowel. Some ideas to play with.