I coach high school track and am always looking for new ways to introduce nordics to dorky high school kids. Preventing injury and building lifelong fitness habits is the real goal. This tutorial was absolutely great. We'll be starting this on day one. Thank you.
I am so glad your video popped up on my page! I have been searching for help on TH-cam and I really like your approach and delivery, so thank you and you earned my sub. I just literally started my fitness journey today and I started with legs.
Been doing nordics off and on with a broomstick for awhile now, love the way you explained how to progress from nothing to full on nordics. The giant set at the end is a nice touch also.
First time ive seen any of your videos vome across my feed, really appreciate this one and stoked to start. I have a really hard time getting RDL's to burn out my hams before my back wears out (injury) These seem exactly like what i can start progressing with. Thanks!
Amazing video. Thank you! With your instagram and podcast you seem to be doing great! Good luck and I wish you best success, you are one of the greatest sources of fitness information these days.
You should put a thanks button on this. I would have gladly left a tip for this one. I am rehabbing PHT, and I am at a phase where I need to start repping some of these in addition to the ISO holds and eccentric holds I have been doing. You put some hard effort into this. Thanks!!!!
Love this video bro! Been adding banded nordics in for a while now but I love these new ways to spice things up and also the better way of setting up with the bench parallel to the bar 😎 👊🏼
This was an awesome video my brother I’ve been trying to figure out better hamstring growth and you nailed it. I started doing hamstring exercises before my push exercises and I’ve noticed them push exercises for legs were easier and I’ve got stronger faster on them movements with warmer hamstrings. Thank you for this video
Love to see nordic regressions coming back into vogue! My favorite method by far is to just start with full ROM, banded nordics. In your example where your ankles are fixed under a barbell, just having the bands looped around the pull up bar at the top of the squat rack is perfect. The assistance curve of the bands counteracts the strength curve of the nordic curl perfectly: very little assistance when you're vertical, tons of assistance when you're horizontal. Slowly progress to fewer and fewer bands for more and more reps over months and years.
Great tutorial and succinct presentation. You’re a great teacher. Appreciate your explanations with the biomechanics and anatomy. I do Nordics, but I used to do them 3 days a week. I’ve just started adding more in 3 days a week. The pull-down Nordic was a GoTo when I had to workout at 24 in Oakland. They had shitty equipment. All us athletes would use the pull-down ! I’m looking forward to starting from the beginning and using your steps. I don’t think I ever did them totally correct, but I did feel them. Looking forward to this new challenge! Would love to see more videos like this. Banded back rotational movements for swimming ( extension) would be great. As well as some mobility for chest using bands ( again, great for swimming!) Our GHR is so big and there’s no adjustment for the ankles. Only how far the ankle pad comes forward or backwards. I’m well proportioned 5’6”. I’m not someone with extra long legs 🦵 🙏🏻 Thank you❤ So funny, your tone is way different when you’re teaching, than when you’re sitting in your car. ❤ Great 1st podcast, too❤ Keep up the great work. I’m sending all the you g lads from my gym to your IG! They need a real old school gym guy mentor❤
जय श्री राम | Sir this video is helpful for me, i am just beginning my workouts from 0 living a sedentary life (age 19) . I am training at home because i dont have access to equipment and gym is far away from where i live , I have seen several videos to train quads and calves but none for hams so this is the detailed video by which i can progress at home. Love from India🇮🇳. राधेश्याम |
New subscriber here. You have the perfect physique, brother. I need to build up to these Nordics and reverse nordics for quads, too. This was a really good video demonstrating progression. You should create a video like this for all of these muscle groups: Hamstrings ✔️ Quads Glutes Calves Abs Forearms Biceps Triceps Shoulders Back Traps Chest
Seriously informative video. I usually can't stand viewing much in the fitness realm, but this was brilliant. It never occurred to me to use the bench for the assisted versions. I've always used a stack of yoga blocks and a towel for my shins and a shitty old telescopic chin up bar set in some custom mounts in my door frame for my heels. That super set at the end looks great too. I'll stick that in my program for sure.
New sub. Good stuff! John Meadows introduced me to pointed toe curls 10yrs ago. Just that has really brought up my hams. I'm going to incorporate some Nordics in too now.
I have been using the smith machine for my nordics at PF. I use the bench facing the long way and then tapping my forehead on the bench pad. Got to the point where I was using a 25 lb plate, but I think if I position the bench the way you have it, I won’t be using a 25 lb plate. I was already bending at the hip because I thought a straight back might put too much pressure on my lower back. But your reasoning is the pre stretch and that makes sense. I will try these 4 exercises tonight. Thanks for the tips.
I used to do the ATG knees over toes guy training for a while and saw how Nordics are the truth. I did a different progression but I really like yours. I’d been setting up with my knees on a bosu ball and my ankles locked into place close to the floor. The raised set up also seems really good. I’m going to give your Nordic variations a try
Hi , if you performed the first exercise with an adjustable bench or incline bench at right angle to the bar , starting with a high incline, you could lower it as you got stronger to adjust your range of motion while having a bit of a safety aspect to it.
I would add two improvements. I use my lap bar (it can’t go up or down) with padding and the bench along, not across. When I get to the low point I can push with my two arms back up. A lot simpler.
Not sure how I landed here but glad I did. 57 & 2 spine surgeries. I have muscle atrophy in my lower back, glutes, & hamstrings. These were great suggestions. Do you have the same workouts that can be done with body weight?
Bruh... are you from Louisiana?? Sometimes sound like it... love ya vids I got told a few weeks ago to separate leg days... soo far soo good but this vid is gold. Thank you brotha💪🙌
I’d like to see a video on how to progress into the hopping, skipping, plyo work for 30-40 yr old beginners. I’ve done a lot of lifting and have recently got into running but my shin splints kill me anytime I increase distance or frequency. My ankles clearly have no stability.
Great video, really clarified a lot of stuff and fixed into place some of what i was personally doing. Now, because i come from a sprint and jump background, playing basketball relying on speed and vertical output, i was wondering how to safely program nordics. I know from doing assisted and iso's that they are really taxing and lately i've come across content linking nordics (even regressions) to injuries, in team sports especially. Does it have to do with when they are introduced (off/in-season), how the progressions are adjusted to the level of the athletes, the volume used (maybe not taking sprinting/jumping/playing or other sport-specific training into account) or are they simply too much and should be done within a totally separate strength and/or hypertrophy cycle? Thanks for great content, also🙌
Either off season, never before full speed sprints, and also low volume, especially during the season. Two sets of six once a week is fine. Also, it depends on the athlete m, if strength is an issue for them then emphasize these, if not then don’t, especially during the season. Most people are referring to soccer players etc with injury, which is a lot of volume of running. They do cause a lot of fatigue so use them intelligently
i got bird legs... i think i need these in my life I don't ever seem to get to a point where i am not wrecked for the whole week after leg day to even attempt more volume--am i over doing it? should I break up my exercises through the week more?
I just use my weightlifting belt on the end of a flat bench. A lot less time to set up. Do you have any gripes with this? (I am parallel with the bench, feed the belt under the bench and strap the top over the distal/inferior posterior side of my calves)
Extremely valuable information provided … growth for sure. Symmetry and proportion will be the bonus for those that follow these fine instructions 💯💪
I coach high school track and am always looking for new ways to introduce nordics to dorky high school kids. Preventing injury and building lifelong fitness habits is the real goal. This tutorial was absolutely great. We'll be starting this on day one. Thank you.
Amazing tutorial, the last bit with 4 in a row sounds awesome, trying it next session for sure!
Great video, easy to understand and too the point. I especially appreciated the explanation on how to progress to the full Nordic.
Glad it was helpful!
I am so glad your video popped up on my page! I have been searching for help on TH-cam and I really like your approach and delivery, so thank you and you earned my sub. I just literally started my fitness journey today and I started with legs.
Been doing nordics off and on with a broomstick for awhile now, love the way you explained how to progress from nothing to full on nordics. The giant set at the end is a nice touch also.
First time ive seen any of your videos vome across my feed, really appreciate this one and stoked to start. I have a really hard time getting RDL's to burn out my hams before my back wears out (injury)
These seem exactly like what i can start progressing with. Thanks!
Great video, there is almost zero videos where anyone speaks on getting stretch at both ends of any movement. Brilliant stuff.
You are dropping some Gems brother, great video much appreciated.
I needed this. I couldn't think of an effective way to do Nordics, until now. Thanks!
Amazing video. Thank you! With your instagram and podcast you seem to be doing great! Good luck and I wish you best success, you are one of the greatest sources of fitness information these days.
thank you I appreciate that 🙏
You should put a thanks button on this. I would have gladly left a tip for this one. I am rehabbing PHT, and I am at a phase where I need to start repping some of these in addition to the ISO holds and eccentric holds I have been doing. You put some hard effort into this. Thanks!!!!
Appreciate that!! Glad it’s gonna help!
Great video. Straight to the point and serious 👍🏼🔥
Love this video bro! Been adding banded nordics in for a while now but I love these new ways to spice things up and also the better way of setting up with the bench parallel to the bar 😎 👊🏼
Glad you like them!
This was an awesome video my brother I’ve been trying to figure out better hamstring growth and you nailed it. I started doing hamstring exercises before my push exercises and I’ve noticed them push exercises for legs were easier and I’ve got stronger faster on them movements with warmer hamstrings. Thank you for this video
Love to see nordic regressions coming back into vogue!
My favorite method by far is to just start with full ROM, banded nordics. In your example where your ankles are fixed under a barbell, just having the bands looped around the pull up bar at the top of the squat rack is perfect.
The assistance curve of the bands counteracts the strength curve of the nordic curl perfectly: very little assistance when you're vertical, tons of assistance when you're horizontal.
Slowly progress to fewer and fewer bands for more and more reps over months and years.
Great tutorial and succinct presentation.
You’re a great teacher.
Appreciate your explanations with the biomechanics and anatomy.
I do Nordics, but I used to do them 3 days a week. I’ve just started adding more in 3 days a week.
The pull-down Nordic was a GoTo when I had to workout at 24 in Oakland. They had shitty equipment. All us athletes would use the pull-down !
I’m looking forward to starting from the beginning and using your steps.
I don’t think I ever did them totally correct, but I did feel them. Looking forward to this new challenge!
Would love to see more videos like this.
Banded back rotational movements for swimming ( extension) would be great. As well as some mobility for chest using bands ( again, great for swimming!)
Our GHR is so big and there’s no adjustment for the ankles. Only how far the ankle pad comes forward or backwards. I’m well proportioned 5’6”. I’m not someone with extra long legs 🦵
🙏🏻 Thank you❤
So funny, your tone is way different when you’re teaching, than when you’re sitting in your car. ❤
Great 1st podcast, too❤
Keep up the great work. I’m sending all the you g lads from my gym to your IG! They need a real old school gym guy mentor❤
Thank you so much the support, really appreciate that you took the time to write this and glad you liked the podcast too 🙏👊
Thank you! I'm always appreciative when I learn something new. I'm gonna give a shot and add this technique to my routine.
Thanks! Starting them tomorrow.
जय श्री राम | Sir this video is helpful for me, i am just beginning my workouts from 0 living a sedentary life (age 19) . I am training at home because i dont have access to equipment and gym is far away from where i live , I have seen several videos to train quads and calves but none for hams so this is the detailed video by which i can progress at home. Love from India🇮🇳.
राधेश्याम |
New subscriber here. You have the perfect physique, brother. I need to build up to these Nordics and reverse nordics for quads, too. This was a really good video demonstrating progression.
You should create a video like this for all of these muscle groups:
Hamstrings ✔️
Quads
Glutes
Calves
Abs
Forearms
Biceps
Triceps
Shoulders
Back
Traps
Chest
Seriously informative video. I usually can't stand viewing much in the fitness realm, but this was brilliant. It never occurred to me to use the bench for the assisted versions. I've always used a stack of yoga blocks and a towel for my shins and a shitty old telescopic chin up bar set in some custom mounts in my door frame for my heels. That super set at the end looks great too. I'll stick that in my program for sure.
New sub. Good stuff! John Meadows introduced me to pointed toe curls 10yrs ago. Just that has really brought up my hams. I'm going to incorporate some Nordics in too now.
Will be giving these a go 👊🏼💪🏼
It’s really rare, but I would trust you 100% as a coach. Motivated now to build up my hammies 🤗
Amazing. Nordics are tough - thanks for the tips and progressions. Any favs to improve a lagging vastus medialas?
I appreciate your explanations and looking forward to the next tutorial. thx
Thank you brother. Will keep them coming 👊
Thanks coach
Well done. Very smart.
Worth it for the way he sets up the rack for Nordics
Great video!
Bro...great content!!
Dude this tutorial is awesome, and that 4 exercise set at the end sounds downright nasty AF, good shit!!!
Thanks man! More good stuff to come. Appreciate you watching
17:30 sick routine thank you. New subscriber
Great video. New subscriber. Now to binge watch your other videos
Dude is a unit
Excellent. I haven't had access to a ghd in years. I will have to try your heavy barbell ankle lock variation.
8:30 man I totally agree, every gym needs. GHD now days. Wish mine did. Wrote a letter to the manager requesting one, worth a shot.
I have been using the smith machine for my nordics at PF. I use the bench facing the long way and then tapping my forehead on the bench pad. Got to the point where I was using a 25 lb plate, but I think if I position the bench the way you have it, I won’t be using a 25 lb plate. I was already bending at the hip because I thought a straight back might put too much pressure on my lower back. But your reasoning is the pre stretch and that makes sense. I will try these 4 exercises tonight. Thanks for the tips.
I am sore. That worked well. 🙏
This is amazing. 2025 is the year of the HAMS for me.
Pal, U R AMAZING!!!
I don’t care about increasing size, a little is ok. I do care about performance, strength and speed. Power.
Epic video 💪👏
Thank you! 🙏
I used to do the ATG knees over toes guy training for a while and saw how Nordics are the truth. I did a different progression but I really like yours.
I’d been setting up with my knees on a bosu ball and my ankles locked into place close to the floor. The raised set up also seems really good.
I’m going to give your Nordic variations a try
Awesome man, would love to know what you think after you give it a try
12:00 - great ! I have all the equipment pictured in my home gym so this variant works :D
Hi , if you performed the first exercise with an adjustable bench or incline bench at right angle to the bar , starting with a high incline, you could lower it as you got stronger to adjust your range of motion while having a bit of a safety aspect to it.
I would add two improvements. I use my lap bar (it can’t go up or down) with padding and the bench along, not across. When I get to the low point I can push with my two arms back up. A lot simpler.
Excellent video.... Any Neck workout vids coming soon?
Not sure how I landed here but glad I did. 57 & 2 spine surgeries. I have muscle atrophy in my lower back, glutes, & hamstrings. These were great suggestions. Do you have the same workouts that can be done with body weight?
Bruh... are you from Louisiana?? Sometimes sound like it... love ya vids I got told a few weeks ago to separate leg days... soo far soo good but this vid is gold. Thank you brotha💪🙌
Thank you!
Legend has it that bro's audio clips in real life too
Can you do a tutorial video on neck exercises?
awesome
you can do it on the soleus machine!!
I’d like to see a video on how to progress into the hopping, skipping, plyo work for 30-40 yr old beginners. I’ve done a lot of lifting and have recently got into running but my shin splints kill me anytime I increase distance or frequency. My ankles clearly have no stability.
I got you brother, recorded something along those lines today and will keep more coming. Thank you for the suggestion. Anymore requests lmk
Ty
This is why your built diffrent a new era thinking has arrived!
Great video, really clarified a lot of stuff and fixed into place some of what i was personally doing.
Now, because i come from a sprint and jump background, playing basketball relying on speed and vertical output, i was wondering how to safely program nordics.
I know from doing assisted and iso's that they are really taxing and lately i've come across content linking nordics (even regressions) to injuries, in team sports especially.
Does it have to do with when they are introduced (off/in-season), how the progressions are adjusted to the level of the athletes, the volume used (maybe not taking sprinting/jumping/playing or other sport-specific training into account) or are they simply too much and should be done within a totally separate strength and/or hypertrophy cycle?
Thanks for great content, also🙌
Either off season, never before full speed sprints, and also low volume, especially during the season. Two sets of six once a week is fine. Also, it depends on the athlete m, if strength is an issue for them then emphasize these, if not then don’t, especially during the season. Most people are referring to soccer players etc with injury, which is a lot of volume of running. They do cause a lot of fatigue so use them intelligently
Watch the damn podcast if you haven't already!
Great video but I don’t have any of this equipment.
1 amazing tutorial.
2 I had no idea he had that twang in his voice lol. Instagram lies!
Can you grab the pulldown bar as a spot when using the pull down seat for Nordics?
Please list the gear you are on and dosages.
You are lean, dry and ripped.
Maybe next time, how to train adductors?
His blood pressure runs a little high but excellent instruction.
I don’t have a leg curl machine in the gym. Can I build into these by starting with step two (bench/barbell progression)?
Yes
accidentally replied from my old account but that was me. Yes you can start with step 2 if you don't have a leg curl machine
Yes. If you have bands you can also do leg curls with bands.
@@JuddLienhard did step two yesterday- killer!
Thanks again for the amazing tutorials.
i got bird legs... i think i need these in my life
I don't ever seem to get to a point where i am not wrecked for the whole week after leg day to even attempt more volume--am i over doing it? should I break up my exercises through the week more?
I just use my weightlifting belt on the end of a flat bench. A lot less time to set up. Do you have any gripes with this? (I am parallel with the bench, feed the belt under the bench and strap the top over the distal/inferior posterior side of my calves)
I would prefer hamstrings for go not for show .Please explain
My legs are so big that my regular pants size don't fit right. I've also been avoiding hamstring exercises.😔
Its indeed a tough movement than it looks. Seem like it will take years to master it like a skill.
3:45 I'm fine with easier variations/setups. Age 47yo
He's not playing, they changed the game for me. "Nordics"
Will you mention the hormones and PEDs you are using so people don’t get discouraged with their progress!
He mentions it frequently. Have you seen how huge he was in high school and college? Or are we to pretend he started juicing in middle school?
Shieet this guy's hamstrings has hamstrings
he's kinda red 🍅
Ye tren tan
@dimitrisfikas7115 blood pressure looks like it's through the roof
Sted......
Step one... steroids
God damn. Cowboy Cerrrone got jacked af 😂
Steroids. Don't forget the steroids for the best hamstring development
Thank you!
Ty