SPRINT SUPER FAST - Master the Nordic Curl

[@charlesmuhita4539]

Thank you for the update

[@marshallpeterson8526]

Thanks so much for this. Great production and your progression to get to the full Nordic Curl is excellent.

[@alejandrob6987]

No way thank you so much coach it’s my goal to do 5 good reps of a Nordic this year

[@theheebs100]

how are you doing with it? just started training the nordic. i sucked at it when i started, but ive gotten quite a bit better at it quickly. my goal is a full nordic by 2023

[@DeepDeliberations1]

@@theheebs100 by 2023??? it will only take 6 months or so. Not 2 years

[@theheebs100]

@@DeepDeliberations1 I started getting into this exercise from watching thekneesovertoesguy. I'm progressing MUCH faster than he suggested. still happy with the advice though as I love this exercise. the results are spectacular

[@kirboshib9471]

@@theheebs100 Have you gotten faster??

[@theheebs100]

@@kirboshib9471 they for sure helped. I can do full nordic curls (go down to just off the ground, even touching my nose to the ground and then coming back up) for reps now. I do like the exercise, but It's not quite a stable of my routine any more. I utilize them as a finisher mostly. dead lifts and bulgarian squats done explosively are where I'm really focusing now. also hard for me to say how much faster I am since my focus on more on vertical than sprint speed, but I think this exercise helped with both. My most recent jump test I was able to touch 10'8"

[@takedown6470]

I am 59 and I can do 10 reps. I used to use my lat machine to do my nordic hamstring, but when one of my students broke one of my olympic bar, I used the damage bar to make a Nordic Hamstring curl that attach to the bottom of my power squat rack with quick release pull pins. It works get and only take a few seconds to set up.

[@aks20139]

I just made a nordic board, two pieces of hardwood 145mm x 45mm, cut in half and placed next to each other, metal piping for the heel piece and a balance pad for the knees. Cost me $36 for the board and $50 for a good quality balance pad.

[@sleepiesheep87]

Thank you for the detailed instructions on progression. I'm looking to train my hamstrings for injury prevention. A lot of the videos are really fit people who makes the exercise look very easy and I had trouble following them.

[@rawr4444]

Really good info to know about the angle of the ankles! And how that in turn targets different areas of the hamstrings. Thanks!

[@rawr4444]

Oh, it's so tempting to use the hands to push back up. Especially when using the ball lol

[@RichMorti]

Great video

[@nemanacemu2024]

Great video!! Does it matter if you hook your feet by the ankle or by your feet. ? I use heavy dumbbells and place my feet under the weight so it’s between the ball of my foot and my toes. Thx 🙏🏻

[@charlieharris6871]

I suffer from muscle cramps at night in my hamstring but quite often in my gracilis muscles, would this exercise be helpful or be more of a hindrance to my cramps

[@morethanconquerors784]

Developing a stretching and mobility routine to go with it will help.. maybe even get rid of the cramps altogether.. those cramps could be due to deficiencies… maybe potassium, zinc, magnesium… On KZbin “SUPERFOOT Wallace” martial arts legend has complete stretching routines.. obviously they work because he used them and achieved world class levels in combat. Hope this helps.

[@carlneilson700]

Excellent!

[@user-br5sk9zn3y]

Would you be kind enough to make a video showing the progressions for a *Reverse* Nordic curl?

[@CorexcellSportsTrainingRehab]

Brandon Wilson We do not do this in my system. We do the lunge back leg loaded. Its more valuable for performance. The link is at the end of the video. Check out the Corexs12 app its in expensive and there are other valuable training/rehab exercises in it.

[@user-br5sk9zn3y]

@@CorexcellSportsTrainingRehab thank you

[@jcmick8430]

Use bands

[@avocatious6402]

I've always wanted to learn this!

[@martahoroszkiewicz8468]

X

[@rawr4444]

Ok, I am only 2 minutes in... But I have to say I had been wondering about the hip position of all the other people I have seen doing nordic curls (even kneesovertoesguy). Seems to me you should really have other parts of your body strong (lower back esp?) to keep the load balanced between the different parts of the posterior chain when doing the nordic curls without bending your hip

[@aminhassan229]

you can bend your hips and progress to the level of kneesovertoesguy or Marty st Louis.

[@gothops2632]

Hey Zach, what do think of the "Knees over toes guy"?

[@CorexcellSportsTrainingRehab]

I do respect his marketing and freakish abilities. But I think it is dangerous program. Lets see what happens to his knees and his clients doing those exercises when they turn 40 years old. You can't take that much risk with professional or D1 athletes (pounding their body on the field, then doing deep knee bends). Also hard core knee angles, doesn't have anything to do with speed or jumping. Nor is it real answer for protecting knees. His philosophy makes no sense and it is going to hurt a lot of people later in life.

[@CorexcellSportsTrainingRehab]

And like I said in the video. You don't have to do a full nordic to be fast. It is rare to see the Top track athletes in the world do any Nordics at all.

[@gothops2632]

@@CorexcellSportsTrainingRehab Excellent reply mate. With my injury history, I think following his program would be a big mistake. Hard to believe he had 3 knee surgeries and was told he would never be able to fully bend his left knee, yet he can do all that stuff he does today with no knee pain. I've had patellofemoral pain syndrome for over 3 years now. It hurts to step down fully off a box any higher than 8 inches. My plan is to do slow eccentric step downs twice a week, increasing the height of the box gradually as pain permits. I've discovered that you can't make progress with this injury by pushing through any pain. This is the mistake I made in the past and why I've had it for so long. Have you had experience getting people pain free with PFPS? Have you done any videos on it?

[@CorexcellSportsTrainingRehab]

gothops bottom line is my exercises work. The problem is just because u get app does not mean u have the patience to learn them correctly. They are simple but technical. Do them with me a couple sessions through video and u got them.

[@CorexcellSportsTrainingRehab]

Knee drops dont work to strengthen the knee correctly unless your hips are positioned correctly. With out the support of the hips-Knee will take serious abuse. And no joint strengthening will take place. U will make joint weaker.

[@salik3997]

After how much time will i see the results?

[@346sammy]

make a vid about how to fix neck pain

[@sebastian.tristan]

Where can I get those pads for the knees? I have no issues doing the exercise but my knees hurt, even with the pads+mat at the gym.

[@GammaFZ]

Just fold a mat repeatedly

[@totallyraw1313]

How many times a week do you suggest training it?

[@CorexcellSportsTrainingRehab]

Totally Raw Just do it like how i explained the program set up in my other training videos. One day per week do this 3-4 sets. On an alternate day do lighter sl curling or bridging hamstring exercises with higher reps 3x15-20. I use this because my athletes are sprinting as well. To much to do it twice a week with sprinting. And Yes you can do it twice a week with No sprinting.

[@swabia1554]

@@CorexcellSportsTrainingRehab we usuall do use most of autumn and winter for weights but we are outdoor and have nothing to go inddoors and apart from resistance bands not really much equipment so this is an exercise i am looking into for my sprinters, because we need to develop the hamstrings a bit. WE'll do it twice a week but we won't necessarily sprint. WE might though beforehand do 15mnutes of plyos...

[@Beast_Mode_Jones]

What's your opinion of the kbox flywheel for enhancing speed and vertical jump?

[@CorexcellSportsTrainingRehab]

It is a solid product if the athlete has all their hip imbalances corrected. If not it is a dangerous product and has hurt my underdeveloped athletes in the past. I also do not use it anymore because of the injury risk. Also vertical jump gains has more to do with the consistency of doing the correct amount of jump volume and strength training. And has much less to do with heavy dangerous eccentric loading.

[@javarithms]

Do you have any hip flexor exercises? I just pulled mine playing soccer 😞

[@AnthonyQuevedo]

Reverse squat

[@Sam-wi7pz]

will this develop your knee and can a 50 year old perform these? Thanks

[@CorexcellSportsTrainingRehab]

Check out the rehab app link in the details of this video. It shows exercises for the hips which stabilizes the knee. I do not recommend starting with this

[@smolboyi]

Are these less effective on the glute ham machine?

[@CorexcellSportsTrainingRehab]

We use the glute ham and put are knees low on the pad (1-2” below pad). So there is more glute activation. And we use these to train purely hamstring. Cycle between the two.

[@smolboyi]

@@CorexcellSportsTrainingRehab Thanks much

[@007_Pat]

Awesome

[@johntrue9308]

I hope you see this, In one of your videos you talked about contacting you for for setting up workouts and coaching if you were a track athlete, in very interested in that and would like to know how it works. How do I get in touch with you?

[@CorexcellSportsTrainingRehab]

Thanks for the interest. Click on the link in the details of the video and that will walk u through the basic process and get u to contact info.

[@johntrue9308]

hello there, so I took a look at the link and the website and had a couple of questions I wanted to ask before I get started. If possible, I wanted to do some talking with somebody Edit: disregard my last post

[@CorexcellSportsTrainingRehab]

Shoot [e-mail] an email and will go from there.

[@ianm3618]

Informative video.... Fire your editor

[@nickfleming3719]

Except show me some evidence that Nordic curls increase risk of hamstring injury Oh wait, all evidence points towards the opposite conclusion. My track coach never made us do Nordic curls, and I tore my hamstring twice. There was a lot of static stretching though

[@huytruong7370]

People don't realize how hard these are. Genetic freaks can do these easily with little to no training. Nfl wide receivers.

[@evopsyko568]

Kip boxer studio pro

[@少川靖男]

the most unimaginative bunch " if you don't have the bench you use thr weight rack..." how about some non-gym setting ideas ?? jocks' brains limitation I guess. Pretty shy in using terms like posterior pelvic tilt, tuck chin....