Breaking Down the Nordic Hamstring Exercise
Ever heard a Physiotherapist, Personal Trainer, Strength and Conditioning Coach or a friend that does not stop talking about why you should be adding a “Nordic” into your exercise program.
Wondering why a northern European region of countries is a must to add to your rehabilitation or gym workout?
WHAT is it? WHO should be doing it? HOW many should I be doing? And ultimately, WHY should I be doing it, what is all the fuss about?
This blog is going to be unpacking that and more.
WHAT is it?
The Nordic Hamstring Exercise (NHE) is an exercise that focuses in improving hamstring strength. We know that the hamstring’s primary role concentrically is to flex (bend) the knee and extend the hip. However, NHE works at producing high levels of strength in an eccentric (or lengthened) position.
Confused? Well, start in a kneeling position with both ankles locked in place, either by a partner or a bar holding them. Then slowly lean forward progressively towards the ground whilst keeping your back straight.
Still confused? Have a watch below:
WHO should be doing it?
You! Hamstring injuries are the most common muscle injury across a range of different sports including soccer and Australian Rules football (1).
Furthermore, hamstring is often an underdeveloped and underutilised muscle. We want the ratio of strength between our quadricep muscles and the hamstring to be 0.8. (For example, 100kg maximal strength for the quadricep for 80kg maximal strength for the hamstring. However, we know this isn’t often the case and this a risk factor for both hamstring and ACL injuries. Also, research demonstrates increased H/Q ratios of 100%. Hamstring strength the same as the quadriceps throughout full range of movement both in a lengthened and shortened position (eccentric and concentric) will help to reduce the risk of hamstring injury.
HOW many should I be doing?
Like all exercise, hamstring programs and specifically the NHE should be progressed in sets and repetitions gradually due to the significant demand required by the exercise. Volume should begin low with additional repetitions added as tolerated. It is important to be monitoring for fatigue and muscle soreness following the competition of program.
Research indicates that repetitions per session of approximately 24-34 and repetitions per week between 55-70 are appropriate to achieve physiological gains in eccentric hamstring and peak hamstring strength. Force output and muscle activation during the NHE is not affected by longer or shorter sets of completing the NHE (2).
As with any training if you are still unsure on programming and exercise prescription. Please talk to an appropriate health practitioner.
The big question… but why?
WHY should I be doing it, what is all the fuss about?
All exercise is good exercise.
However, NHE is incredible in reducing and more importantly preventing hamstring injuries. Research loves the NHE and rightfully so. Athletes exposed to a NHE program achieved a 51 % overall injury reduction per 1000 hr of exposure to sport. Looking closer at this data players with a prior history of hamstring strains, has an even greater 86 %reduction in injury rate compared with a standard lower limb training program. (1, 3)
Start doing those Nordics!
Want to see how your strong your hamstrings really are?
Call 9873 2770 or book online with one of our Physiotherapists today.
References
van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes, British Journal of Sports Medicine 2019;53:1362-1370.
Buhmann R, Shield A, Sims C. The effect of exercise prescription on force output and muscle activation during the nordic hamstring exercise, British Journal of Sports Medicine 2017;51:304.
Al Attar, W.S.A., Soomro, N., Sinclair, P.J. et al. Effect of Injury Prevention Programs that Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis. Sports Med 47, 907–916 (2017).