CrossFit Sanitas — WOD Skill Power Cleans Workout Of the Day Metcon (AMRAP — Reps) 8 min AMRAP 3 -6-9-12-15-18 Power Cleans at 155/105 * 6 Burpee Box Jump Overs at 24/20 Each Round L2: 135/95 L1: Hang Power Cleans at 60 % of Max Accessory 3 Sets 10 Glute Bridge to
Eccentric Hamstring Curl Sliders 15 Banded -LSB-...]
Not exact matches
It is suggested that this works due to the ability of the exercise to increase the peak
eccentric force of the
hamstrings at shallower angles of knee flexion (the knee is more extended) vs. a leg
curl which puts a premium on concentric force when the knee is in full flexion.
The Nordic
hamstring curl allows coaches to load the
ECCENTRIC portion of the lift, which is key to increasing the tensile strength and resistance to strain during explosive movements where the hips and quadriceps kick into full force mode.
A few exercises to help this are
eccentric hamstring leans, glute ham raises, Nordic leg
curl, prone, standing and kneeling leg
curls.
Exploring multiple sets of the Nordic
hamstring curl exercise, Marshall et al. (2015) noted that a single set of 5 repetitions led to substantial reductions in peak
eccentric knee flexion moments during the exercise, with even further reductions in subsequent sets, implying that performing the Nordic
hamstring curl prior to practice or other exercise might not be advisable.
Bourne et al. (2015) found that the Nordic
hamstring curl produced preferentially higher semitendinosus EMG amplitude; but again, Zebis et al. (2013) did not report any preferential activation; Mendiguchia et al. (2013a) reported preferential biceps (short head) activation; and Ditroilo et al. (2013) reported that biceps femoris EMG amplitude exceeded maximum voluntary
eccentric contraction levels by some margin.
The Nordic
hamstring curl is the primary exercise used for performing
eccentric training of the
hamstring musculature during long - term trials investigating
hamstring strain injury prevention (Gabbe et al. 2006b; Engebretsen et al. 2008; Arnason et al. 2010; Petersen et al. 2011; Van der Horst et al. 2015) although a range of others have also been developed that may also be suitable (Askling et al. 2013; Orishimo & McHugh, 2015).
Eccentric hamstring training, particularly the Nordic
hamstring curl exercise, reduces the incidence of both novel and recurrent
hamstring strain injury.
Hamstrings energy absorption can be enhanced by
eccentric - only or accentuated
eccentric training for knee flexion (flywheel leg
curl or Nordic
curl) or hip extension (single - leg back extension).
Comparing
hamstring strain injury prevention and rehabilitation exercises, Orishimo & McHugh (2015) found that the supine sliding leg
curl (Slider) produced greater gluteus maximus EMG amplitude during the
eccentric phase than the standing elastic - band resisted hip extension, the standing trunk flexion (Glider) or the standing split (Diver).
Early adopters are now making use of hip thrusts, Nordic
hamstring curls, and flywheel leg
curls with
eccentric overload.