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Banded Nordic Hamstring Exercise: Let’s Build Those Hammies!

I frequently get requested about my decrease frame exercise techniques, as a result of I generally tend to load the bar and rep out on Romanian deadlifts, a staple of mine, or do loopy Kang squat mix-u.s.or a opposite pull- via. It began with the Nordic hamstring workout.


My fitness center spouse “J” had an issue hitting a brand new deadlift PR. He requested me what he may do to modify that. I stated we wish to re-strengthen the ones tight hamstrings. I used to be relating to the Banded Nordic Hamstring Workout (BNHE). The BNHE is excellent as it goals the glutes, rectus abdominis, and hamstrings. Alternatively, the general public aren’t used to having to stabilize; the banded model provides the important help.


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Analysis presentations that eccentric hamstring workout routines1 undoubtedly load the bicep femoris2 and semitendinosus muscle tissues in such method that it overcomes extended hamstring shortening.


Hamstring Linesand Tears Are Commonplace Accidents in Athletes

This is helping to relieve this factor and get them again at the box. For energy athletes particularly, this implies hitting the ones PR’s.


For the typical particular person, a sedentary particular person, the hamstring shortens significantly and sadly, men who generally have tight hip flexors, exacerbate this tightening and wound the muscle fibers because of Davis’s legislation. Davis’s legislation is utilized in anatomy to explain how cushy tissue fashions alongside imposed calls for. It’s the corollary to Wolff’s legislation. It’s utilized in phase, to explain muscle-length relationshipsthree, are expecting rehabilitation and start postural distortion remedies so far as muscle size is worried. Mixed with the Self-Myofascial Unencumber (SMR) the banded Nordic hamstring workout is by way of a long way my favourite go-to workout. Let’s get began doing it.


Learn how to do the Banded Nordic Hamstring Workout:


  1. Arrange a resistance band from the lateral pull-down system.
  2. Arrange a pad and/or part yoga mat at the seating pad to offer protection to the knees.
  3. Kneel at the seat pad of the lat pull-down system whilst conserving the torso upright and hips prolonged.
  4. Two choices: Grasp the resistance band from overhead and in the back of you -OR- for the extra complex (free-hand model), wrap the band round your chest.
  5. Whilst conserving the decrease again taunt, chest upright, cervical backbone impartial and deltoids open but saved dealing with ahead; permit your self to be diminished till there’s a stretch within the hamstring and the is not any reimbursement from the decrease again.



At the maximal stretch, start to flex the hamstring till you go back to the kneeling place at the lat pulldown seat pad perpendicular to the ground. Make sure you position your toes beneath the thigh leisure such that you’ll be able to do that. The most productive house of the thigh leisure could be a couple of inches underneath the calves whilst permitting a regular stretch; optimally alongside the ACL or the place your shoe meets the thigh leisure.


Let’s construct the ones hammies!



1. Division of Anatomy, College of Bern, Bern, Switzerland; and Swiss Federal Institute of Recreation, Magglingen, Switzerland Vogt, Michael, et al, “Eccentric workout: mechanisms and results when used as coaching regime or coaching adjunct.” 2014 Jun 1;116(11):1446-54. doi: 10.1152/japplphysiol.00146.2013. Epub 2014 Feb 6.

2. Hegyi A, Péter A, Finni T, Cronin NJ., Neuromuscular Analysis Middle, College of Recreation and Well being Sciences, College of Jyvaskyla, Jyvaskyla, Finland. “Area-dependent hamstrings job in Nordic hamstring workout and stiff-leg deadlift outlined with high-density electromyography.” ScandJMedSciSports, 2018 Mar;28(three):992-1000. doi: 10.1111/sms.13016. Epub 2017 Dec 13.

three. Alonso-Fernandez, et al., “Adjustments in muscle structure of biceps femoris brought on by way of eccentric energy coaching with Nordic hamstring workout.”ScandJMedSciSports, 2018 Jan;28(1):88-94. doi: 10.1111/sms.12877. Epub 2017 Apr 10.

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