DIY Nordic Curl Bench for Kneesovertoesguy Exercises - DIY Rogue Floor Glute Ham Alternative
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- เผยแพร่เมื่อ 14 พ.ย. 2024
- Kneesovertoes training equipment thetibfactory....
ProsourceFit Mat for Nordic Curl Bench Pad amzn.to/3g3rlis
Casters for bottom of foot plate amzn.to/33PO2Eh
Gorilla Tape to cover foam pool noodle pad amzn.to/3GetYIU
Foam Pool Noodle (This will be way cheaper in a local store than online
The Nordic Bench is made completely out of scrap 2x4 and ⅜” plywood. If you are buying materials new, you could consider modifying it if you want to make it lighter weight.
For metric, multiply all dimensions by 2.54 to convert to CM. I am unsure of standard lumber sizes outside of the US. The spacing is built around US 2x4 which is 1.5” thick x 3.5” wide and lines up with the thickness of the 1.5” pad linked on the description. If this exact size isn’t available to you I still think something that’s at least close will work fine as the pad is forgiving.
Bottom Frame Assembly
Outer Frame connect: (2) 58.5” PCS with (2) 21” PCS
Add middle support 55.5” and (4) 9.75” cross members
Add 24” x 24” Plywood PC
Top Frame Assembly
(3) 27.5” PCS and (2) 24” PCS
Cover top frame with 24” x 34.5” Plywood
Flip the whole thing over and add (4) 7” legs in the corner and (1) 24” bottom leg horizontally across the back
Add (3) 24” PCS to the top of the frame as an additional landing pad for your torso
Connect the 19” vertical 2x4 PC centered on the back of the bench. Connect your 24” horizontal PC to the top of the vertical PC and tape your 10.5” Foam noodles to either side of it after splitting one side of each noodle so that it will slide on the 2x4
Connect (2) 10.5” 2x4 spacers to the vertical PC on the back of the bench and connect (2) horizontal 24” PCS on center on the back of the spacers to act as your foot plate.
Connect (2) casters to the bottom of your foot plate to be able to wheel the nordic bench around.
I used treated decking screws for the assembly since it’s being stored outside. Painting the Nordic Bench and using treated wood will make it last much longer if you aren’t keeping it inside.
For affordable gear used in the ATG system by Ben Patrick kneesovertoesguy, check out www.thetibfactory.com. I make and sell slant boards, tib blasters, and the tib solo. I also have DIY videos on all of the equipment sold on my channel. The Nordic Curl Bench is not currently for sale but you can help show support by using the affiliate links in the description for your pad.
Use my Nordic progression video to get your first Nordic! • How to Nordic Hamstrin...
Use my second progression to get your first five Nordics!
• How to Nordic Hamstrin...
Thanks for watching!
![fellow fellow - พรุ่งนี้ไม่มีใครรู้ feat. INK WARUNTORN [OFFICIAL MV]](http://i.ytimg.com/vi/QP6JyjYx_W0/mqdefault.jpg)
Other 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
ProsourceFit Mat for Nordic Curl Bench Pad amzn.to/3g3rlis
Casters for bottom of foot plate amzn.to/33PO2Eh
Gorilla Tape to cover foam pool noodle pad amzn.to/3GetYIU
Use my Nordic progression video to get your first Nordic Curl! th-cam.com/video/IKJTQR8Roio/w-d-xo.html
Use my second progression to get your first five Nordic Curls!
th-cam.com/video/8i2uzAhENoQ/w-d-xo.html
Thanks for watching!
Thanks for this. I took one look at the nonsensical prices of these things and knew I'd have to build my own.
good luck with your build!
Just made this today off your design. Went together perfectly! Thanks!
That's Great! Glad the build went well. Enjoy your new Nordic curl bench!
Hell yeah mate! This is a bloody good video
@@MichaelLandmanPhD thanks for watching!
another brilliant project!
Thanks!
Awesome idea and it works very well from watching your video!
Thanks!
Just built this! Thank you!
Awesome! No problem
Thanks, I was really hoping you would post these very instructions after seeing yours.
Awesome, hope they help!
That looks like a beast. Super heavy. Looks sturdy, though.
Haha yea, it's a beast. Definitely not light weight
But, honestly, thanks for sharing. Using my couch right now with an 80 lbs diy sand bag. Looking to upgrade. I like how you built around the pads.
I have seen another cool design where the foot area is an enclosed wedge: allows for the soles of the feet to be the contact point. This appeals to my nerd side as I believe foot contact yields positive results- lots of nerve endings on the soles of the feet and they are the first point of ground contact for so many movements.
heck yeh bro thank you!!!! you just saved me 800 big ones;;;;;;;;;; :)))
No problem, happy to help!
@@ThePetieProject and simple and succinct build description. The way to get rich is by making other people rich,,,, whether its health or money, thanks again!
your stuff is awesome, keep up with the great content!
Thanks for watching!
dope! imma do this
Hey man, I love your content! I just wanted to ask because you mentioned in a previous video that you tore your ACL, was this a partial or a full-thickness tear? and if it was a full-thickness tear, did you ever get an ACL reconstruction surgery done, or did you just work on building the muscles around your ACL and avoid surgery altogeher?
I had a full acl and meniscus tear back in 2009 and had acl reconstruction surgery using a cadaver. I started having some patella femoral pain back in 2019 and have had highs and lows since then as far as knee pain and ability are concerned. Still actively working through it.
@@ThePetieProject It’s been almost a year since my acl reconstruction and I’ve been looking into starting the AGT system so I can get back into trying for professional soccer.
Has doing the nordics made a significant difference in your knee with the acl tear? From comfortability in movement, confidence and actual strength difference from pre injury to Nordic post strength.
@@hypexzombie7908 Actual strength, yes. Pain reduction, no. My pain was coming from hypersensitivity of my nervous system rather than weakness so I had to really dive into down regulation techniques and focus on brain and nervous system training to reduce my pain which was my primary goal. All of this being said, I think the Nordic curl is still an excellent exercise but it's not a primary focus in my current training.
Solid Video. Thanks for sharing.
No problem, thanks for watching!
What are the dimensions LxW?
Please make this for sale please I need it , I just purchased Tib Solo (Olympic) / Slant Board Combo Pack and I would like to buy that also .
The hard thing with this one is shipping because it's so massive if shipping fully assembled. I hope to be able to provide some sort of Nordic solution for purchase in the future but hopefully this helps those that can make their own in the meantime. Thanks for the combo pack order!
Great video! Do you have any suggestions what to do if you have a painful knee to make it more easier to kneel? Usually I stopped doing this exercise out of fear from further damaging my already thinned cartilage in the knee. Any thoughts on this?
Have you seen his videos on regressing the Nordic curl with resistance bands around your chest? You could do that on as short a range as is comfortable for you and also set up something in front of you do catch yourself. You could start with eccentric only first (on the way down)
Make sure you get plenty of blood flow through your knees first with a good backwards walking warm up.
I personally get stiff in the knees especially with Nordics, so I have to get up, walk for a few seconds and bend and straighten each leg to before preparing for next step.
You could also do some reverse Nordics to get used to kneeling (with plenty of padding). Just start with a very regressed versions and don't work thru pain
Thanks! If you currently have cartilage damage there are definitely some much easier entry level exercises than Nordic curls to start your road to recovery. These put a lot of stress on the knee which can be great for adaptation long term but probably not something you should pursue if it's painful for you to kneel. I would consult with a Physical therapist for a better exercise selection that isn't painful for you to get started with. Good luck with your recovery!
@@ThePetieProject petie you are the man
Looks really good, I just wondered did you go for it being so wide to fit the pad or is there another reason, stability or something, as it seems quite wide ... Looks bomb proof robust 👌
Thanks! Width is based on the pad. You could definitely go a little thinner with a different pad but from personal experience I think going as thin as a normal work out bench feels very cramped. It's nice to have enough room for your natural hip width.
@@ThePetieProject nice, you're doing good work man appreciate your content! I nearly tried to make a tib bar awhile back but found my foot fits in my 8kg kettle bell so use that instead
@@HybridGym glad you are liking the content!
Want to build this, but I can’t do a full Nordic yet so would like to use some resistance bands I have at home. Thinking of adding a simple square frame to the back and adding a screw in metal eye to hook the bands onto. Any recommendations on this? Not sure how high to go. Thanks
I think you may have more luck attaching the bands to something behind you than the bench. There may be too much slack if the band is attached to the bench so that it doesn't really start helping you until you are pretty far down in the movement
@@ThePetieProject great point, i didn't think about this and you're definitely right.
How do you keep it stable so you connect it to a beem
No, it's totally free standing
What length screws did you use? I was thinking at least 3.5"
I used 2.5" #8 exterior wood screws
@@ThePetieProject Thanks Petie! I tried 3.5" #10 but they were impossible to get in and split the wood 🤯 I found some #7 2¼ and they're working much better
0:50 - "and don't get the crazy foot cramp that come with the virgin on the ground"
What the hell is did he say here? I checked the subtitles and that also shows up with exactly what I typed lol.
Oh, the "version". I see. Yea ya want those feet dorsiflexed for sure.
Lol, yes the version
oh shit yeah, this is awesome mate
Thanks!
How much would it cost to build this?
It depends on your local lumber costs as mine was built out of scrap. I think the mat is somewhere around 40. If I had to give you a hip shot, I think you could build the entire thing for somewhere around 100 to 150 depending on the lumber you use and what you have access to. I'm sure you could find a way to cut some corners to lower the cost a bit. This one is an absolute tank and a great alternative to the heavy duty one from rogue.
shit man youre making those ham curls look way too easy
Great although overkill
Haha thanks
🧐🤔💯👌👊👍🙏