A Beginner’s Guide to Reverse Nordic

While lots of people may think reverse Nordics are useless, I believe they actually demonstrate very resilient quad tendons
But feel free to debate otherwise in the comments, I’m all for it
How I see it is during a reverse Nordic, you’re loading your quad tendon with your full body weight - which is no easy feat
There was a point in my life where I never squatted below 90 degrees, only wore knee sleeves, and I’d wonder why I had a massive amount of quad tendinitis
At that time something like a reverse Nordic would break me. But by training these extreme motions, and full knee bend in squats, my knees feel more protected than ever. It all comes down to patient, pain free progression - and I hope this video can be proof that you can do it too
Tendons CAN be progressively overloaded too!
Practice reverse Nordics once a week, at the level you’re up to, for 3-4 sets of 10 reps. Always control your eccentrics!
If you’re only up to the stretches, these can be done twice a week

[@Movementgems]

While lots of people may think reverse Nordics are useless, I believe they actually demonstrate very resilient quad tendons But feel free to debate otherwise in the comments, I’m all for it How I see it is during a reverse Nordic, you’re loading your quad tendon with your full body weight - which is no easy feat There was a point in my life where I never squatted below 90 degrees, only wore knee sleeves, and I’d wonder why I had a massive amount of quad tendinitis At that time something like a reverse Nordic would break me. But by training these extreme motions, and full knee bend in squats, my knees feel more protected than ever. It all comes down to patient, pain free progression - and I hope this video can be proof that you can do it too Tendons CAN be progressively overloaded too! Practice reverse Nordics once a week, at the level you’re up to, for 3-4 sets of 10 reps. Always control your eccentrics! If you’re only up to the stretches, these can be done twice a week

[@nikolazadro2166]

Hey man, I want to thank you for making these incredibly helpful videos. You're a true inspiration.

[@crossmovement_nz]

Legend thanks buddy

[@dva5610]

I did these for fun in elementary school

[@jamesmillward]

Lengthening is strengthening. Simple :) I like this!

[@jazzyje5ter223]

This is actually great info and not just “do these because they’re popular right now” lol

[@scaroz2749]

I do these for four weeks now. I was looking for a leg extension alternative in my home gym. And those are perfect. They also correspond nicely with the science that prefers training in longer muscle length. There is no longer muscle length than in the reverse nordic curls. And you are right, despite many thoughts, it's awesome for knee health.

[@jakemccoy]

Same with Nordics

[@brandonhuls123]

it took me about 1.5 years to go from an inflexible fuck, to being able to hit my first reverse Nordic. It's cool to see that my body can do something like this at 31, while all of my piers complain that they are stiff and their body doesn't work like it used to.

[@bodrulm1]

I'm 42 and started doing reverse Nordics this year because of physio / shitty knee. They feel good. Working on pistol squats also

[@rBlake]

@@bodrulm1my mate blew out his ACL entirely and can now do pistol squats on that leg and not his good one, and he jumps higher somehow lol, you got this my friend!

[@user-ev5ei4rs8e]

Amazing progression you demonstrate how to go from beginner to expert - and important you point out not to jump the gun. Nicely done!💥

[@user-zq4ls1ml4j]

Finally some SOLID advice! Thanks you. Been looking for a good way to progress with this exercise, because its suuuper hard for me : D

[@Hollogodis]

This is such a great excersise beats legextension machine by lengths and easy to progressive overload. And ofcourse gives you a great stretch.

[@Gnochigremlin]

Based on the background mysic i know your a man of culture

[@DaniellMilton]

What is the music?

[@Gnochigremlin]

@@DaniellMilton its the instrumental to savior by kendrick lamar

[@madrush24]

Omg, I've always wanted those Dunks you're wearing!

[@Movementgems]

eBay!

[@IHACKER316]

Thank you for all the amazing info ❤️

[@loraleiwier870]

Thank you! This is so helpful ❤

[@kalemos]

Dr. Millo Wolff made a video about this, on his channel. It's a great exercise!!

[@pancakez2181]

Thanks, dude!

[@khristophsatori8826]

Bros calf muscles are insane 🫠🤯

[@davidlakes5087]

Just like the reverse Nordics, the calf muscles are another thing you can achieve with “a few weeks of practice”. 😂

[@majorphenom1]

Thanks for sharing 🙏🏿

[@jahimuddin2306]

I originally just used this as a stretch for my quads, but I noticed that after repping them out as an exercise, my knee pain went away.

[@jalbers3150]

The pain point with with movement is my feet. I feel my legs are flexible enough to get there but there is so much pressure on the front of my ankle I can’t go down.

[@jakemccoy]

That’s the biggest stumbling block for most people. My abs, quads, and hip flexors have average strength and flexibility. But my lower legs and knees are highly mobile and flexible. I can do reverse Nordics.

[@joshuad24]

Me to it feels like my ankles are being stretched to their max.😢 I guess I have to increase my ankle mobility first

[@muhammadhashirrehman6207]

Thanks!

[@simonsilva250]

Good stuff.

[@CaesarBro]

The mechanics seem to point to a stronger kick if you play football/rugby.

[@ElHuaso89]

Please make sure the band is fastened correctly 😂😂

[@davidlakes5087]

“A few weeks of practice” 😂

[@fitemilkhero]

This used to be my favorite stretch when I got on the ice for hockey. I can no longer go all the way back on the count of getting older and fatter but I used to be able to do this shit lol 😂.

[@ArturD2]

Great for hypertrophy, body weight alone is enough to start with.

[@jonathansingleterry3450]

Bren doing these for a whole not sure if it's good or not but I do this with 60lbs on a BB

[@mimvsa3521]

As a woman, I'm just gonna leave it here that I was a woman here, thankyou

[@xmichelangelo]

i used to be able to do this when i was younger, now I'm so stiff it's actually sad lmaoo

[@zackcanary7843]

Im using the cable machine weigh for assistance, is it ok?

[@zynepq]

1:30 Is that Mini Ladd?

[@oliversuhakara78]

Idk what i m doing wrong but I can't feel my quads when doing this exercise even if I go full rom

[@Y2J-ri3vf]

Try pushing your feet/shins down into the ground while doing both the eccentric and concentric phase.

[@limjoe7744]

Do I need to actively flex my tibialis during the reverse Nordics to prevent myself from toppling over?

[@knyghtkrawlr]

Reverse nordics are actually very easy for me idk why, I'm not a strong squatter at all. Now nordic curls, impossible

[@lawrencelu2313]

How often do you do reverse nordics per week?

[@davidlakes5087]

The rule for every single exercise is the same: do the exercise again as soon as your delayed-onset muscle soreness gets better. If you aren’t getting DOMS in a particular muscle, then change what you’re doing. Increase weight, increase volume, or change the exercises altogether.

[@daimzjacob]

Are those Nike Sneakers that you're wearing ?

[@ImVoid1212]

do you see a nike logo

[@wearetheremnants1615]

I need extensive surgery(maybe even a full knee replacement.. before i can do this.. is it worth doing just to your max range flexion at about 125 degrees??

[@walterarama]

What’s wrong with your knee?

[@danao1796]

I am in the same boat! After acl reconstruction in having a really hard time getting full ROM

[@Qertii]

You don’t need surgery, just start slow

[@lenseay7645]

Hands behind my head makes them burn by the 10th rep...big time!

[@zacharyguilfoyle1435]

Bro is scared to train upper body