The Nordic hamstring curl (NHC) is an exercise in which a person kneels with their feet fixed in position and lowers their body by extending the knee. It reduces hamstring injuries in athletes, and is commonly used as a form of injury prevention.[1][2] NHC increases strength of the hamstrings and length of the fascia,[3][4][5] sprint speed, and change of direction ability.[6] It is debated whether NHC is an open or closed chain exercise.[7] NHC has been compared to the razor hamstring curl.[5][4]
References
edit- ^ Matthews, Martyn J.; Jones, Paul; Cohen, Daniel; Matthews, Helen (2015). "The Assisted Nordic Hamstring Curl". Strength & Conditioning Journal. 37 (1): 84–87. doi:10.1519/SSC.0000000000000084. ISSN 1524-1602. S2CID 71059489.
- ^ Siddle, James; Weaver, Kristian; Greig, Matt; Harper, Damian; Brogden, Christopher Michael (2022). "A low-volume Nordic hamstring curl programme improves change of direction ability, despite no architectural, strength or speed adaptations in elite youth soccer players". Research in Sports Medicine. 32 (1): 49–60. doi:10.1080/15438627.2022.2079984. PMID 35642790. S2CID 249235512.
- ^ Mjolsnes, Roald; Arnason, Arni; osthagen, Tor; Raastad, Truls; Bahr, Roald (2004). "A 10-week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players". Scandinavian Journal of Medicine and Science in Sports. 14 (5): 311–317. doi:10.1046/j.1600-0838.2003.367.x. PMID 15387805. S2CID 26691609.
- ^ a b Pollard, Christopher W.; Opar, David A.; Williams, Morgan D.; Bourne, Matthew N.; Timmins, Ryan G. (May 2019). "Razor hamstring curl and Nordic hamstring exercise architectural adaptations: Impact of exercise selection and intensity". Scandinavian Journal of Medicine & Science in Sports. 29 (5): 706–715. doi:10.1111/sms.13381. ISSN 1600-0838. PMID 30629773. S2CID 58664338.
- ^ a b Pollard, C.; Opar, D.; Williams, M.; Bourne, M.; Timmins, R. (2018). "Does intensity matter when using the Nordic hamstring exercise to improve strength and fascicle length? Or is the Razor hamstring curl a suitable alternative?". Journal of Science and Medicine in Sport. 21: S34. doi:10.1016/j.jsams.2018.09.078. S2CID 80723914.
- ^ Siddle, James; Greig, Matt; Weaver, Kristian; Page, Richard Michael; Harper, Damian; Brogden, Christopher Michael (2019). "Acute adaptations and subsequent preservation of strength and speed measures following a Nordic hamstring curl intervention: a randomised controlled trial" (PDF). Journal of Sports Sciences. 37 (8): 911–920. doi:10.1080/02640414.2018.1535786. PMID 30369285. S2CID 53104501.
- ^ Guex, Kenny; Millet, Grégoire P. (2013). "Conceptual Framework for Strengthening Exercises to Prevent Hamstring Strains". Sports Medicine. 43 (12): 1207–1215. doi:10.1007/s40279-013-0097-y. ISSN 1179-2035. PMID 24062275. S2CID 207493059.