How to Nordic Hamstring Curl - Best Nordic Curl Progression - Knees Over Toes Guy Exercises

[@ThePetieProject]

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 Give my Nordic hamstring curl progression a try and let me know how it goes! Link to pullup bands featured in video (amzn.to/3ucaeR8) Other pullup band options if the original one is sold out. amzn.to/2PovkMi amzn.to/31gkLgP amzn.to/2P8afFZ Link to Nordic Curl pad for knees featured in video (amzn.to/3pGHdtr)

[@fj3571]

Why did you elevate your chest rather than your hips like kneesovertoesguy did?

[@ThePetieProject]

@@fj3571 I think it feels a lot more natural. Feel free to play around with it and see what you think feels best

[@Marcus_PG]

I'd never tried to do a Nordic Curl until today and my impression was it would be fairly easy...how very wrong I was! I started to descend but then literally fell flat on my face 🙄 Been training basic compound exercises for Powerlifting for a few years so I was a bit shocked when this happened. Going to give your progression a shot. Great video.

[@ThePetieProject]

Thanks! It's definitely a very different movement from the Big 3 but will help with your functional strength and athletism. It should also help bring up your compound lifts if that is also a part of your goal. Good luck with the progression!

[@Messup7654]

You should be able to do Nordics now did you stay consistent training them?

[@StrengthScholar0]

I'm blown away that anyone could look at the Nordic curl and think it would be easy.

[@Marcus_PG]

@user-yn2iq8qz5m Hey, I managed to get to the point last year where I could descend all the way down without assistance but wasn't able to raise myself up. I'll be including them again in another training block this year sometime, although I am looking at getting a glute ham raise for my home gym. One thing I had to be wary of with the Nordic's was that unless you did a really good job of warming up your hamstrings beforehand I would feel some sharp twinges which was pretty scary 😨 That's because it's a pretty extreme exercise.

[@Messup7654]

@@StrengthScholar0 what looks hard about it doesn’t look hard but only after not seeing people able to do it and struggling then I found out otherwise I wouldn’t

[@molaakk]

Channels like this deserve millions, not fitness ”influencers”😑

[@ThePetieProject]

Thanks for the support!

[@crumdub12]

This is fantastic, comprehensive breakdown of this exercise. I have watched lots of videos on this, and yours is the best

[@ThePetieProject]

Thanks!

[@faridcashmere3195]

Yes agreed!!

[@samirsharma6312]

You said it Greenan. Absolutely fantastic video.

[@yogaslk1230]

I looked everywhere for nordic curl progression and found nothing. Finally got it. Thank bro 🙏🏼

[@ThePetieProject]

You are welcome! Gad you found this helpful!

[@korcidiamond3623]

Thats such a shame...We need more people like this. They tell you the most important points of the exercise and then they also tell you how they progressed with Sets and Reps. While others hide their "Sets/Reps Schedule" behind a Paywall

[@ThePetieProject]

Happy to provide a full periodized plan to help people achieve their goals!

[@3QuaNiMiTyy]

I assume you do all of your work for free?

[@romandashkevich9780]

@@3QuaNiMiTyy that takes alot of time and effort unless if you're really good at it. Learning all this isn't exactly easy, lots of variables to consider when programing including splash effect, recovery, etc.

[@SooperToober]

Yes thx for drilling down n sharing the details

[@siddyfisher1765]

This is by far and away the best video I've seen on this exercise. I'm excited to start working on it.

[@ThePetieProject]

Thanks! Good luck!

[@Brotherfaris]

Great control! I can get 10 clean full range nordics, my approach was different but this is nicely laid out and can absolutely benefit many people

[@ThePetieProject]

Thank You! Wow, 10 clean is impressive!

[@ryanmaravilla1338]

Best Nordic video and training breakdown I’ve seen ever. I follow KOTG, but you have definitely developed a superior method here.

[@ThePetieProject]

Thank you!

[@Squints100]

Used your progression: Just got my 1st. Thank you

[@ThePetieProject]

@@Squints100 awesome!

[@Squints100]

@@ThePetieProject just got a no bounce👍. Same band progression. Thanks again!! If you have literally 1 minute, I posted the progress vids

[@victoriabernhard1036]

I'm healing from a tendonopothy. My sports med doc recommended these. Omgosh! they are not easy! I'm starting with very small moves to start. I'm only going forward about 10 inches and then back . 3 ×15 so far. I'm hoping I make progress quickly. Thank you !

[@zanetaylor7]

I’ve been using a standard office chair butt pad for Nordic training and it’s been great. Best part is that it’s a multifunctional thing to have in the home. Bette than a singe use pad that only takes up space most of the time.

[@ThePetieProject]

Nice!

[@philippelewisrodriguez8816]

I’VE BEEN LOOKING FOR THIS EXACT VIDEO FOR MANY YEARS! Thanks so much!

[@ThePetieProject]

Glad I could help!

[@apepanthera]

years? You could've achieved it yourself if you had the heart

[@raphaelc5474]

thank you for this step by step progression video, as mentioned by others this seems to be the best one available on youtube.

[@ThePetieProject]

Thanks for watching!

[@bluetongueliz8734]

This is very informative and detailed. I’m usually overwhelmed with periodization or how to progress so this clears the air easily.

[@ThePetieProject]

Thanks! Hope it helps!

[@theq-ster6981]

Thank you for your contribution to the world! This was EXTREMELY helpful! ❤️

[@ThePetieProject]

You are welcome! Glad it was helpful!

[@juliocesarsalazargarcia6872]

What you propose here sounds and seems smart, reasonable and logic. I will be glad to try it out. Thank you very much!!

[@ThePetieProject]

You are welcome! I hope it helps!

[@anotherlover6954]

I'm so glad I tried this. I tied a wide work belt around the bottom of my twin bed boxspring, which I have topped with plywood and I use a couple foam pads for a mattress. Anyway, that setup works perfect for free. Although, as I think about it, most people have a mattress on top of their boxspring, lol. So, this might not really help too many people. I tried.

[@ExtremelyBadPlayer]

Great vid. I see a rugby ball in the background/notice you're wearing Gilbert. Good to see my favorite game getting some US representation.

[@ThePetieProject]

Thanks!

[@benjaminperez4570]

Great video! This is why we need this to get to more people, so we can get better ideas out there😊 Keep up the great work!!

[@ThePetieProject]

Thank you!

[@Fritz606]

I see that App State!! I’m from Tennessee and have been to Boone a few times. Beautiful campus.

[@davidthewlis4911]

Just what I needed for my next training cycle

[@ThePetieProject]

Awesome! Glad it was helpful!

[@jrwhisky]

I'm working on this for a month, making much faster progression then eccentric only approach, plus less sore and no re-injury of the hamstring. I think its a safter more approachable system for nordics.

[@ThePetieProject]

That's great!

[@millemaolchannel8608]

Dude this is amazing, thank you I’m going to use it. Been doing these for months and not progressing as fast as I would like. Great, GREAT video I appreciate it!!

[@ThePetieProject]

No problem, hope it helps!

[@solfeinberg437]

The simplicity of your setup - a two by four and pool floaty, use of the bands & where you anchor them, and training the full range just look so obviously the right way to go about this. I've been doing them for a bit but basically just work the top. I try to go through more range using my hands for assistance, but that's very difficult to actually implement. I'm gonna add bands.

[@ThePetieProject]

You will see big improvement with the bands! Let me know how it goes!

[@petruccilewis]

I've been wanting to learn this movement for quite a while, this video is exactly what I needed, thanks

[@ThePetieProject]

No problem, hope it helps!

[@petruccilewis]

@@ThePetieProject it will definitely help

[@naradabugs1]

Great explanation for progressing in the nordic curls. Well done sir!

[@ThePetieProject]

Thanks!

[@MMABeijing]

perfect, first time on your channel, really like your style, i liked and subbed, thank you very much!

[@ThePetieProject]

Awesome, thank you!

[@fiachrasayshi]

Best Nordic video on the internet

[@fiachrasayshi]

*After Tyreke Hill’s set of 10 that is

[@ThePetieProject]

Thanks!

[@lukab3309]

thanks, this was very informative indeed. before I stumbled upon it, I spent (wasted?) about two months trying to do only the negatives, or involve the resistance bands in some way, but just could not get measurable progress nor comparable sessions week to week. so your idea of elevating the chest and working with bands was just what I needed to piece it all together. I've been doing this for 6 weeks now, and have been able to lower the chest from 22cm to 14 cm, going down to 7cm from next week (entering 3rd cycle). so far everything is going more or less according to your schedule. I'm doing 4 sets instead of 3, but the progress is tangible week to week. it is true, as you point out, that one needs a certain basic level of strength in the posterior chain, but your progression seems to fit my situation as if it was custom made. hopefully I'll get a full ROM non-assisted single rep in 6 weeks' time!

[@ThePetieProject]

That's great! Glad to hear you are making steady progress!

[@jkboa5]

Excellent technical content based on pure experiential research and superbly presented - thanks for sharing! Also, congratulations on your awesome progress. You obviously started with a strong foundation in posterior chain strength!

[@ThePetieProject]

Thank you!

[@PoppyJr11]

I just got my nordicstick to finally do Nordic’s. The only hamstring dominant exercise i did before was kettlebell swings, so now being able to do these will be a nice change of pace. Also, you were absolutely right about doing it once a week, i didn’t feel it until i stopped and was surprised how worked my whole lower back side was.

[@4000angels]

Awesome video. Thank you. Please keep them coming.

[@ThePetieProject]

Thanks for watching!

[@jimm533]

Great video thanks. For padding I wear mountain bike knee pads and use a swimming float

[@ThePetieProject]

Nice! Good padding solution

[@rolinmcquade2800]

Great guide Petie!

[@ThePetieProject]

Thanks!

[@fitsoul1483]

Best video I've ever seen on KZbin about Nordic Curls. Can you then make a video on progressing with pull Ups and push Ups? That would be super helpful.

[@ThePetieProject]

Thanks! Will consider for the future

[@jyuza67]

Tbh, I like your version of the Nordic better than the KOT guy. Way more control over the entire ROM. Thanks for the video!

[@ThePetieProject]

You're welcome!

[@stevelutsk]

Great video! Just got my Nordic ham door contraption and had no idea where to start.

[@ThePetieProject]

Awesome. Hope this helps!

[@lonzellowe9101]

Using a band is genius for this!

[@mcsignson]

really cool - thank you so much for taking the time to build this process

[@ThePetieProject]

You're welcome!

[@MassimoKokhno]

I had a similar experience with knee padding being inadequate and solving it with a balance pad for a similar price. I don't know what solutions would be cheaper, maybe certain kinds of gardening pads. You've got a good progression method, an even more measurable one would be a pulley counterweight instead of a band for those who can hang a frictionless pulley somewhere or use the lat pull down or other machines at the gym. Another scalable approach are bent hips reps touching a gradually more distant point from the knees with the nose, beginners would start with something similar to a kneeling squat and track the distance aiming to increase it over time. With hand or stick assistance a scale can be used to see the highest amount of assistance provided, so that's another option. I mostly use subjective progression methods and aim for a certain rate of perceived effort/reps in reserve and sometimes try more objective variations to test my results (same thing for various calisthenics exercises where the steps between progressions can be less measurable), but it's cool to see systematic approaches like yours.

[@ThePetieProject]

All great points outlined! I love how creative your training setups are in your videos. Very impressive strength to bodyweight ratio. Keep up the great work!

[@MassimoKokhno]

@@ThePetieProject Thank you, I wish you good gains.

[@ThePetieProject]

You too!

[@GoldenEraBookworm]

Awesome video an explanation 👏

[@ThePetieProject]

Thanks!

[@romandashkevich9780]

Thanks, gonna give the progression a go once I get my nordic setup. Bought a bench pad and glute ham strap so I can do this on the road (truck driver)

[@ThePetieProject]

Nice!

[@SwoleCalibur]

I used an open staircase to learn my nordic curls. The bottom step is where you can hook your feet under and a couple of steps higher, you can attach the bands to. That way you can still practice without a partner.

[@ThePetieProject]

Nice!

[@orldoming]

Awesome stuff. Keep the good work. I wanna do this to improve my stamina for snowboarding.

[@ThePetieProject]

Thanks!

[@UnsaidUser]

Thanks for sharing. 2:21 that band tied to the squat rack making me nervous…. 😅

[@brettandrus2049]

Informative and thorough! Everything but the quad dominant warm-up made sense to me. Thank you.

[@ThePetieProject]

Thanks! The warm up should definitely be specific to your needs. I like getting blood around the knees with a reverse sled since this move is so taxing on the knees. You are dead on that reverse sled is quad dominant, but I've found it primes my lower body better than anything else I've tried, even if it's not directly specific to hamstrings.

[@futurebrilliantteam8851]

Tried it today. It works well. I used a short flexible loop attached to a longer tie down which meant i could control where I feel the support better than a longer band. It might help if you speed up your videos in post, i had you at 2X speed and that made the speaking speed normal.

[@ThePetieProject]

Glad it helped!

[@2DarkHorizon]

This is a good video you deserve more views I hope you get more than you wish for.

[@ThePetieProject]

Thank you!

[@danbuckles2745]

There is another easier way to learn this by setting up with ankles set and a pad under knees. Instead of moving outward at the knees you bend at the waist as the hips are much stronger and not at the knees in a jack knife position and you do this as you get stronger and are able to start extending further out. I do 5 sets of five reps and it's much better than when I was trying to bend at the knees. I put my hands behind my legs to feel my hamstrings as they work.

[@gmelliot19]

An alternative or complementary way to progress nordics if you have access to a Glute Ham Developer is to do a razor curl where you flex the hips as you descend. This has a similar effect to resistance bands in that it makes the bottom position a little easier. But it also has the added benefit of taking the hamstrings into a greater stretch at the bottom. You can progress by flexing the hips less and less over time.

[@ThePetieProject]

Sounds like a good method. Glute Ham machine always felt a little weird to me compared to a Nordic bench. I think the height has a lot to do with it psychologically

[@dusc4]

your dog is beautiful!!!! also thanks for the video

[@ThePetieProject]

Thanks! No problem!

[@MrWillown]

I just started using bands so I could do the full range of motion on both the nordic and reverse nordic. I was surprised to find that I actually needed to use a very thin band to feel like I was working. I'm going to follow this protocol on this AND on chin ups (pull ups always mess me up for some reason). I'm getting a lot of value from this channel! Plus the tib bar has been working great since April

[@ThePetieProject]

That's Great! Glad you are finding value in the content

[@bbetros]

You the man sir ! A Genuine man you are

[@ThePetieProject]

Thanks!

[@dejanatanackovic909]

Thank you for the video! Can't wait to try and make this setup at home!

[@ThePetieProject]

You're welcome!

[@aidiepov]

blessed to find this video. thank you good sir

[@Triathlonjuggler]

Very informative video, thank you for the helpful info! Will reference when training for my first nordic.

[@ThePetieProject]

Thanks for watching, hope it helps!

[@stevewaters6679]

Oh my...3:16 the dude with the band on the bar sitting in the cups made me shudder...great vid by the way

[@ThePetieProject]

Thanks! Yea that one is a little scary. Make sure whatever you secure your band to is stationary!

[@EdwardsNH]

Funny thing is, that's Bret Contreras. The Glute Guy. One of the nation's top trainers.

[@stevewaters6679]

@@EdwardsNH gold mate did not know...still looked sketchy :)

[@ColocasiaCorm]

The weight and downward pull should keep it in the cups

[@stevewaters6679]

@@ColocasiaCorm should...but still made think of a bloopers reel :)

[@alantay9409]

Excellent progression. Thank you for sharing.

[@ThePetieProject]

Thanks!

[@SelfPropelledDestiny]

Love the Mondrian desk!

[@ThePetieProject]

Thanks! I think you are the first person to ever understand where the inspiration came from! That was one of my first furniture builds when I moved into my house.

[@SelfPropelledDestiny]

@@ThePetieProject Never went to school for art, but I have studied art history pretty extensively. I try to go to every major museum I happen across. One of my favs is Kandinsky who you might like, though probably much harder to recreate than Mondrian.

[@antananarywa]

This is the best video I found on nordic curls. I run, cycle and play soccer, so I don’t do any other exercise for hamstrings. Kind of scared they would rip. :D

[@ThePetieProject]

Thanks!

[@calbertgaribo5284]

Love from North Carolina

[@ThePetieProject]

Thanks!

[@LatimusChadimus]

I use yoga pads for my knees and for my ankles I put on socks, after wrapping fat grips around loadable dumbbells where I have to use about 123lbs each foot even at 142lbs body weight

[@ThePetieProject]

Sounds like a good setup

[@LatimusChadimus]

@@ThePetieProject got to do what you got to do! No excuses lol

[@LukeSalaiz]

Great stuff, thanks for sharing man. Just got done making my DIY tib bar, per your other video. Cheers from seattle (eastern WA, actually)

[@ThePetieProject]

That's great! Glad the DIY Tib Bar video helped!

[@AnthonyGarcia-sy3yk]

I always want to do those, but I never get a place with the right equipment to perform those and about to build my own at home, lol ..

[@functionalgirya3906]

Awesome tutorial, thank you for sharing!

[@ThePetieProject]

You're welcome!

[@Type_-ov5nq]

Thanks for making this, it was really well done and super clear

[@ThePetieProject]

Thanks for watching!

[@josephhummel6200]

awesome detailed progression - thank you

[@ThePetieProject]

You're welcome!

[@markwinckley6374]

Dayum this video was so insightful and awesome thank you. I just made my own set up-resistance bands (the ones with handles i hold at the chest-because thats all i have), a pull up bar with soft grips i use to put my feet under and a long pillow which is actually perfect for my knees. I really want to dunk next year and this along with flexibility routine and jump rope will help! Thank you! 🙏

[@ThePetieProject]

Awesome, good luck working towards the dunk!

[@APOC_USMC]

Awesome video man. Got into Nordics from watching Ben Patrick, I like your progression scheme.

[@ThePetieProject]

Thanks!

[@shannonphilpott214]

Good day. Do you have a video for beginners doing the Reverse Nordic? Kind regards

[@ThePetieProject]

Not currently but I plan to explore this movement in the future!

[@Marcusaurelius913]

Facts, i did the ben patrick way without elevating my hips and i have gotten deeper and deeper each week.

[@ThePetieProject]

Nice!

[@martial_matt]

I've used the resitence band like this for nordic assistance before but not consistently. Great to see someone else verify this is a constructive way to improve them. Oh and I ordered your Tibialis accessory bar!

[@ThePetieProject]

Awesome!

[@gixerags750]

I like the controller keyboard in the background too.....and what look like Event monitors? Good job.

[@ThePetieProject]

Thanks!

[@bbetros]

You the man sir ! A Genuine man

[@ThePetieProject]

Thanks!

[@mathiusq9128]

Ive just been banging out 3 sets of 5 negatives, with a pusbup back to the too and doing it 2-3 times a week. Making slow but steady progress. I tried setting up bands but it just felt awkward. Maybe Ill try them again if I can find a place to anchor behind me. Also maybe I am doing too many sets per week. Thanks for the info I will try some of these things.

[@ThePetieProject]

Yea it can be hard to recover from too many sets per week but everyone's recovery capacity is a little different. The stronger you get in these, the longer it takes to recover

[@mattepac]

Nice video, man. I went a completely different way, less granular and more by feel through daily exposure for about a month until the first one and now (about a year later) I am also doing them once a week as my training is more comprehensive and I am going for a minimum effective dose style. The angle manipulation is the reason why I never approached them sistematically like you did, too many variables to control for. Cool to see once more there are many ways of figuring things out!

[@ThePetieProject]

Awesome!

[@cantstoptommy7077]

Thanks for the vid! I’m just starting my Nordic journey and your tips are going to be really helpful to making some progress on these! Right now I can only barely control a descent for like 2 reps at a time, then it’s too much and I flop down. Don’t feel like I’m getting anything from these remaining reps, can totally see how bands will help break up the load into something I can handle and actually activate on. Anyway thanks so much!

[@ThePetieProject]

Glad you found it helpful! I think you will see some major progress once you are able to work within a range that you can control. Good Luck!

[@matthewbacque1622]

Liked & Subscribed. Great content!

[@ThePetieProject]

Thanks!

[@wrestlingscience]

What changes have you noticed in your knees since before starting nordics and after being able to perform a full one? Stability? Power?

[@ThePetieProject]

Both stability and power! I haven't done any specific testing like vertical jump but definitely feel a difference in my body.

[@antonioboone282]

This is one of the BEST instructional videos i have ever seen. I'm hoping this will help increase my son's running speed. He did the 3x8 today on the second band like you did in the video. I was shocked. Should he be going down around 4-5 seconds to ensure his tendons are really being worked? I just want to make sure he's doing them correctly.Thanks again for a great video.

[@ThePetieProject]

That's awesome! I would just make sure he demonstrates control on the way down. Don't worry too much about the exact amount of time on the eccentric.

[@antonioboone282]

@@ThePetieProject Thanks for the speedy reply. I greatly appreciate it.

[@Zeko_El-Emrico]

Thank you for this amazing nonsense free video! You got a new sub

[@ThePetieProject]

You're welcome!

[@tamjidchoudhury7445]

This video is so helpful. I was wondering when you explained the elevation. do you mean how tall the thing thats going to limit your range of motion or how many inches off the ground the object your chest will be?

[@toddlash4782]

Thank you for the great video. Do you have another that gives info on the build for the sled you briefly showed?

[@ThePetieProject]

You're welcome! I don't, but I plan to make a video in the future

[@josephaugustinerhodenhiser1353]

This video is phenomenal 👏

[@ThePetieProject]

Thank you!

[@nikitaw1982]

I cant do it at all. Feel it's a great ab exercise though. Thinking play with it all different variation everyother day to see what happens, ATM doing 3 diff movements back to back 30seconds each for one round and do 3 rounds. If Gets easy more rounds. Gets my heart rate way up and I'm covered in sweat (summer though. Do knees over toes elephant walks after to stretch out hamstrings, they like a stretch too.

[@stonegod95]

Everyone needs this

[@manfrominternet]

This is Incredible

[@ThePetieProject]

Thanks!

[@alfredandrews8071]

Hi, the gym I go to has just got a nordic curl machine. Presumably I could substitute bands for assistive weight on the counter balance? I'll give the progression a try and see how it goes.

[@ThePetieProject]

Yes, weights can also act as your counter balance! The nice thing with a band vs something like a weighted cable is that the band gives more assistance in the bottom where it's hardest and less assistance at the top where it's easiest vs a cable which would be more consistent for the entire range.

[@gooshnpupp]

Whenever I see those it appears that the hip is not fully extended and locked. Is it so? And why? Is it just too heavy?

[@ThePetieProject]

It's incredibly challenging to keep your hips 100% locked and extended. That's always the goal

[@gooshnpupp]

@@ThePetieProject thanks! I'll keep that in mind🙏🏻

[@lorisepkowski8668]

Great vdeo! Since you always diy equpment, have you ever considered making a nordic curl "bench"? Bret Contreras has one at his shop, but it's pricey!

[@ThePetieProject]

Thanks! Yes, one of the difficult parts with Nordic benches is the shipping. I do plan to do a diy video in the future!

[@IHACKER316]

Brilliant video

[@ThePetieProject]

Thanks!

[@dotneocp2767]

Did your athleticism go up after getting good at nordic curls? Jumping, running, etc

[@ThePetieProject]

Yes but this is a a subjective measurement. Unfortunately I don't have any before and afters as I was not sprinting or jumping at the time of my progression. My Nordic journey was primarily part of a holistic program to try to eliminate my knee pain which has greatly improved.

[@ralphnevill6171]

I found your video very helpful - Thank you!.

[@ThePetieProject]

You're Welcome!

[@RalphCornwellJr]

Hello, I enjoyed the video. I want to make a sled and the one you were using looked good to me. Do you have a DIY of how to construct your sled. Thanks

[@ThePetieProject]

DIY Sled Video is out! kzbin.info/www/bejne/q3y5d3eud8SHrsU Tiny Tank Sleds now available for purchase! thetibfactory.com/collections/weighted-sleds

[@AnjuliMack]

This is great thank you

[@ThePetieProject]

You're Welcome! Thanks for watching

[@nategemelli9414]

Well done. This is great info.

[@ThePetieProject]

Thanks!

[@wideopenthrottl]

Al Kavadlo's modified method of hinging at the hip will be an easier progression for those without band or a training partner.

[@TranshumanistBCI]

Beautiful dog 🐶

[@ThePetieProject]

Thank you!

[@peddav8018]

Sin duda buen video con sus profesiones. Este ejercicio resulta muy interesante para trabajar la parte posterior de la pierna. Eso si, requiere cierto grado de compromiso y estarías quitando en un mes aproximadamente. En mi caso no necesité las bandas. Saludos y pulgar arriba