Nordic Hamstring Curl: 123 Variation
In this video, Dr. Brian Damhoff from Elite Performance Institute shows the **Nordic 1-2-3 Variation**—a brutally clever way to get 3x the eccentric hamstring work in every single rep.
🔥 Why the 1-2-3 Nordic Is Brutal (and Brilliant):
- ✅ Two controlled partials + one full drop = massive time under eccentric tension
- ✅ Perfect for when regular Nordics are getting “easy”
- ✅ Keeps constant hamstring loading—no rest at the top
- ✅ Amazing progression from mini-range or assisted versions
- ✅ Works best with a partner (couch/barbell works, but partner is king)
📝 Exercise Details:
Exercise: Nordic Hamstring Curl – 1-2-3 Method
Pattern: 2 partial lowers → 1 full drop → push back up
Difficulty Level: Advanced
🛠️ What You’ll Need:
✔ Partner (ideal) OR couch/barbell/low rack to anchor ankles
✔ Pad for knees
📅 When to Use This:
Hamstring strength days, advanced prehab, sprint/power blocks, or when you’re ready to make your hamstrings beg for mercy.
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💪 Stay Connected:
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.