banded nordic curls.mp4

Setup

• Secure a resistance band to a sturdy anchor point (middle height is ideal but floor level or up high works too)
• Kneel with your knees hip-width apart
• Loop the resistance band around your chest/shoulders
• Have a training partner hold your ankles firmly, or secure them under a stable surface such as a specially designed nordic curl station or sweedish ladder
• Maintain a straight line from your knees to your shoulders

Movement

• Start in an upright kneeling position with your core engaged
• Keeping your body straight and rigid, slowly lower your torso toward the ground
• The resistance band will provide assistance as you lower down
• Lower as far as possible while maintaining control
• Use the band's assistance to help pull yourself back to the starting position
• Focus on using your hamstrings to control both the descent and ascent

Key Points

• Keep your hips extended throughout the entire movement
• Maintain a neutral spine position
• Adjust band tension based on your strength level - tighter for more assistance
• Progress by gradually using bands with less resistance