Reverse Nordic Exercise (Beginner to Advanced)

[@portresshardy8620]

Thank you, because I’m in the first 5:00 minute group thank you for just considering our group. You showed when you say beginner you truly meant it!

[@sportsrehabexperts]

Most welcome, thanks for watching! Glad you found it useful :)

[@richardstewart5499]

Really appreciate you demo’ing the beginner to advanced positioning and progression. I couple four sets of 10-12 reps, as strict as possible, with kettlebell swings to augment my Veterans age group bicycling sessions. Seeing great improvements in my muscular endurance on the bike!

[@shawnsansom6450]

Really comprehensive video. This is an excellent resource, and super useful for anyone training at home.

[@patricktoth-meyers5044]

I love how you freestyle goata together with more traditional practises, great video 🥂🐟📹👍

[@utrlohan]

Keep up the great qualiry videos, I'm a big fan. I find them extremly detalied and helpful. Good stuff!!

[@sportsrehabexperts]

Will do! Glad you are enjoying them :)

[@solomonstello]

Thanks for the qualiry vids.

[@loveisreal4296]

Thank you. So helpful!!!

[@sportsrehabexperts]

Glad you liked it!

[@janetschmelz617]

Thank you for your thorough explanation of progressive moves.

[@sportsrehabexperts]

Most welcome!

[@SplashFireFilms]

great new options for the Nordics. Really love the banded ones thankz

[@sportsrehabexperts]

Thank you, glad you liked them!

[@ExtremelyBadPlayer]

Thankyou, I pulled a hip flexor recently. Once its healed I want to learn to reverse nordic to bulletproof them.

[@sportsrehabexperts]

Reverse nordics are a good exercise for this once ready again!

[@rpennybrown]

Thank you for this video. I am starting at level one. I cannot even get my stiff knees bent enough to allow touch of butt to heels. Will work at it slowly, along with passive knee bend sitting on the floor with bundled towel behind my knee, trying to get contact of calf and hamstring. I have a long way to go but improvement will come as I keep working it pain free. My ultimate goal is to be able to do a squat ftom a standing position.

[@sportsrehabexperts]

Good goals! Take your time, here for help if you need more personalized guidance!

[@lewistonsmith6179]

Thanks

[@AthleticPreparation]

love all these variations and progressions. Can do at home etc!

[@aiwin6698]

Very useful to me! Thanks!

[@sportsrehabexperts]

Most welcome! Glad you found it helpful :)

[@lovepeaceunity1010]

Dude the band assistance is LEGIT

[@sportsrehabexperts]

100%!!

[@lovepeaceunity1010]

I was doing these today, I used the pointed toe and put my weight bench behind me to give me an aiming point with my upper back, works great!

[@ThePetieProject]

Great video! Do you find it necessary to progress all of the way to back to floor for "full range"? It seems like the last bit of the range is all from the lumbar spine even in extremely flexible strong people such as Ben Patrick.

[@sportsrehabexperts]

Person dependent IMO. Is it necessary, no! I think if someone really works at it that it still stays rectus dominate. The amount of extension created in someone REALLY prepared for the movement is minimal compared to a back bend, any McKenzie extension exercise, or any gymnastics movement really.

[@julianana7585]

Thanks! Great content! The variations were really helpful!

[@sportsrehabexperts]

Thanks Juliana, glad you enjoyed them!

[@modaninonderi]

Thank You! Just found your channel randomly. Hope you share more at here. Ciao!

[@johnnovick1643]

Great info. Makes so much sense. Love it.

[@sportsrehabexperts]

Thanks John!

[@AmineTunisian]

Never work thru the pain is a strict rule or there is an acceptable low level? I have patellofemoral syndrome pain, if i look to zero pain exercises, i will do nothing, and that was a big mistake i did for four years, worsen the situation. Any advise please.

[@sportsrehabexperts]

In a general video, not knowing someone's circumstances I will always say DO NOT work through pain! When I work with people in person or online I help guide them with these types of decisions. I can't speak specifically to your issue, but if it does not worsen from baseline or cause a lingering increase from baseline in your symptoms then you likely will be fine with the movement. NEVER work through a sharp pain or a catch/painful pinch sensation. That advise will never change. Hope that helps!

[@AmineTunisian]

@@sportsrehabexperts Thanks

[@chrismasters1164]

Great info Doc!

[@sportsrehabexperts]

Thanks Chris!

[@sauljj]

Well done, thanks!

[@sportsrehabexperts]

Thanks Saul!

[@eyebrid]

How does the reverse nordic compare to sissy squats, including assisted progression?

[@sportsrehabexperts]

Sissy squat will put more load on knee and patellar tendon. Not that the reverse nordic doesn't, but standing, lever arms, and gravity make the sissy a more "aggressive" version depending on your capability

[@artkingvie]

Amazing video, thank you very much for the detailed infos, variations. I might have overheard it but how many reps and sets do you recommend how many times a week for any progression?

[@sportsrehabexperts]

Most welcome! sets/reps/frequency really depend on your goals. But 1x per week and 5 x 5 or 3 x 8 is a good place to start

[@artkingvie]

@@sportsrehabexperts Thank you!

[@Snoepin]

I don't know what I do wrong but when I do the beginner reverse nordic curl, the inside of my foot hurts. Is that normal, and what should I do against it?

[@sportsrehabexperts]

A lot of people will get cramps in foot because they are not used to the position and/or they have a flatter foot. If its actual pain you need to reduce range of motion and/or load further

[@dominicthielen2114]

What kind of set/rep scheme are you finding gives you the best results. I realize this will vary based on individual, just interested on what you are seeing personally. Maybe with yourself.

[@sportsrehabexperts]

Higher rep range for partials 3 x 8-12, lower rep range for pushing depth or resistance 3-5 x 5

[@dominicthielen2114]

@@sportsrehabexperts thanks! Love the channel!

[@XxDiZx]

are these recommended as an exercise to build the quads in a "safe" way in combination with squats, lunges etc?

[@sportsrehabexperts]

Safe is arbitrary to what your body is prepared to handle. I use this exercise a lot in combination with squats or lunges. However, it does not mean that everyone is ready for them or should do them at their current level. That being said, in the video I showed many ways for people to begin the reverse nordic exercise.

[@johnnovick1643]

For next 12 months I plan on doing full body eccentric exercises with the intention of beefing up tendons and ligaments. As well as full range of motion exercises. I am putting muscle building on hold for now because it is my understanding that bigger muscles get in the way of tendon development. Do you know if this is a correct line of reasoning ?

[@sportsrehabexperts]

Yes you are correct, keep in mind that eccentrics will create more workout soreness at tendons post lift. So be careful of total volume of the lifts where you are pushing range of motion as well as maximal eccentrics. Take it slow (which it sounds like you are with a 12 month plan)

[@Louis-bx6hh]

How’s it going so far ??

[@johnnovick1643]

@@Louis-bx6hh I only just got started back again recently as I have been so busy. But I am committed to the long haul. Get back to me in the spring.

[@alshaifhir]

@@johnnovick1643 any update?

[@johnnovick1643]

@@alshaifhir I went to a chiropractor and that alone with proper posture is making a big difference in joint stiffness and pins and needles from cut off nerve supply. Been busy with helping family that don't believe in taking care of your health until they lose it. But the little joint exercises I have been doing I notice the improvement so this is the path forward for me. No end in sight. Highly recommend.

[@Betoni]

the bottoms of my feet cramp up right away when i flatten them like in phase 2 and start sitting down on them, its been like that as long as i remember, even as a kid

[@musicmeister1313]

same, idk what to do about it

[@S7ilgar]

Hi, what are the benefits of this exercise compared to other leg exercises? I guess what it makes it interesting is the ability to work hard on the eccentric phase in a stretch position but what are the benefits exactly? stronger joints/tendons maybe?

[@sportsrehabexperts]

This and a sissy squat would be the main two exercises which create the most eccentric tension to rectus femoris. So it trains the tendons of rectus femoris.

[@bigred183]

Does this help my son's core get stronger, with his hammys n hip flexor problems. Or do regular nordic

[@sportsrehabexperts]

It does! Reverse Nordic for hip flexor and quads. Regular Nordics for hamstrings.

[@bigred183]

@@sportsrehabexperts thnx bro

[@srkuleo]

Shouldn't knees be a little bit wider than shoulders, since having them too narrow decrease ROM?

[@robr7200]

Man I can't even do level one. My right knee is fine, but I have incredible tightness in my left knee.

[@broadbandtogod]

Try to massage and trigger point the crap out of that calf muscle, it releases tension in the knee like you won't believe 50/50 pain for 4-5 minutes. Try!!

[@robr7200]

@@broadbandtogod Thanks for the tip. I will give it a go.

[@alshadanliu7901]

Does this build leg/thigh muscles mass?

[@sportsrehabexperts]

Not great for that IMO

[@Mrts3000]

Reps & Sets?

[@modaninonderi]

Do you have online rehab training education? Or is that possible to online education about rehab or physiotherapy? Thanx

[@sportsrehabexperts]

Thanks for watching! Yes, we do have education for clinicians at sportsrehabexpert.com you can also email me at [e-mail] with any questions you might have about them :)

[@user-im9xq7fp5r]

why were posterior pelvic tilt, chin tuck ....not a salient points to note in this supposed to be a "didactic" video ??

[@musicmeister1313]

geez why is the difficulty between lvl 1 and 2 so big for me

[@JK-nh6jp]

for some reason this video pops up first when I search KOTG reverse nordic... I actually can't even find his videos. I wonder what's happening with the algorithm? Is this sponsored content?

[@jameswhite9022]

I had a lateral ligament and meniscus surgery is that what's preventing me from doing this exercise...?

[@sportsrehabexperts]

Possibly. But may need to start at a way more regressed version. Or continue with other pain free complimentary exercises and come back to it later.

[@totallyraw1313]

Does the reverse Nordic and sissy squat target the same muscles? i.e do they activate the rectus femoris to the same extent?

[@sportsrehabexperts]

It's similar! Sissy squat if you can make it to the bottom is going to be more eccentric load going down and require more force coming up out of it

[@i.c.gamingsthiccestfan9439]

@@sportsrehabexperts Is the sissy squat a harder variation to this?

[@sportsrehabexperts]

@@i.c.gamingsthiccestfan9439 generally yes! A sissy squat will be harder than a reverse Nordic. A sissy squat though you have a defined range of motion. Whereas a reverse nordic you potentially could go back further and further till you hit the ground if you have the capacity to get that far. Depends what you are trying to train and your goals

[@jacobharris954]

Can you do these exercise daily?

[@sportsrehabexperts]

You could, especially the assisted versions. But I would be very cautious with that frequency. I would be much more shy on total sets and reps because you can accumulate volume quickly and it takes time for tendons to adapt, as that is what you are tapping into. Better to play the long game in my opinion then searching for quick changes.

[@jacobharris954]

@@sportsrehabexperts but knee hurts feels sore when I sit which I have to travel to work and I work in retail.

[@sportsrehabexperts]

@@jacobharris954 sorry to hear that. I work with people online to solve those problems. Or find someone local that you trust. You can email me [e-mail] and we can talk about how to get started. I have never seen your knee, so I have no ability to provide you any advice. General advice on youtube leads to general results

[@Arivolt]

I feel like when tucking the toes it hurts

[@raymondmcculloch1196]

Do all of these exersizes on your bed mattress....takes all the hard floor issues out of the equation makes everything do able...trust me@

[@S7ilgar]

What about doing it with one leg only? One on the floor, the other outstretched forward. Must be challenging.

[@sportsrehabexperts]

Always a point of diminishing returns on an exercise. Could it be useful? Sure...But risk reward of activity isn't always there to say its necessary or needed. I've held that position as a stretch before, but not sure about trying to take it to a single leg reverse nordic as people already struggle enough progressing to quickly with the bilateral version.

[@S7ilgar]

@@sportsrehabexperts Thanks for the answer.

[@sulezraz]

3:47

[@BlackPawGaming]

you need wireless mic.

[@terriblechristiangamer9128]

No offense to the knees over toes guy... but, you're better at explaining than him!

[@sportsrehabexperts]

haha thank you! Considering his following I take that as a HUGE compliment!