Hamstring exercise
Razor Hamstring Curl
Get high eccentric hamstring force with less soreness than the Nordic.
- Equipment
- Nordic bench
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- 50X0
Setup
Kneeling with ankles anchored as for a Nordic, but starting with the hips flexed rather than extended.
How to do it
- Start kneeling with your hips flexed and your torso angled forward, then lower yourself by extending at the hips and knees together while keeping that hip angle.
- Return under control.
- Do 2 to 3 sets of 4 to 8 reps.
- Use this when Nordic soreness is stopping a player from keeping up their hamstring work.
Coaching cues
- Hold the hip angle throughout
- Lower with control, not with a drop
- Use it when Nordic soreness is the barrier
Common mistakes
- Losing the hip flexion so it becomes a Nordic
- Dropping through the range instead of resisting
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Bodyweight eccentric | 2 to 3 | 4 to 8 | 2 min |
Tempo 50X0: Take 5 seconds to lower it, no pause, lift it as fast as you can, no pause before the next rep.
Related exercises
- Glute-Ham RaiseTrain the hamstring through its full range at both the hip and the knee.
- Hamstring Slider CurlTrain knee-flexion hamstring strength with no equipment at all.
- Romanian DeadliftLoad the hamstrings in a lengthened position, which is where they get injured.
- Single-Leg Romanian DeadliftCombine hamstring loading with the hip control that cutting demands.
- Nordic Hamstring CurlBuild eccentric knee-flexor strength in the hamstrings.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.