Banded Nordics - Knee-Dominant Hamstring Strength Exercise
[ POSTERIOR CHAIN DEVELOPMENT ]
The Nordic Hamstring Lower is an extremely relevant exercise to program for your athletes, especially in football where incidence rates are high (along with knee injuries). Nordics assist in strengthening the posterior chain, enhancing rehabilitation from hamstring injuries, and act as an injury preventative exercise for debilitating hamstring tears.
Research has additionally shown that muscle activation is most evident during the middle phase (60-30deg) and as such it is important to utilise bands and other exercise derivatives to work through greater or even full ROM. Here we have provided enough assistance for @sammpollardd to eccentrically control his descent and concentrically bring himself back up, hence working through full ROM.
It is important to vary your hip & knee dominant hamstring exercises to completely bullet-proof your posterior chain in athletic sport-specific movements and match play (think proximal & distal dominant), and optimise performance on the field.
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HOW TO APPROACH TRAINING
Humans are inherently lazy, our bodies and our minds are drawn to the simplest, easiest route which expends the least energy, it’s build into our nature. So how do we become awesome at something?!
For me, I approach my netball like I’m learning the sport for the first time, everytime I go to training. Why? Because when I’m learning something new, I listen intently, I am focused, I am switched in, and I practice and repeat until I’m nailing it. Keeps the lazy away!! Not sure there is a better work ethic than that 💪🏻👊🏻