In this edition:
Why concentric hamstring strength matters
How pros address lingering high hamstring strain with the Half-Kneeling Hammy Pull
The ultimate hamstring builder: Nordic Hamstring Curls
Let’s dive into it.
Running publications often focus almost exclusively on eccentric hamstring work: lowering the leg in single-leg deadlifts. We discussed this last week. BUT… what about the concentric phase?
2 weeks ago we talked about the single leg hamstring curl. This is a great start for injury prevention. BUT what happens when you decide to rip that interval?!
Believe it or not your hamstrings play a huge role in generating power for speed! Single leg curls are not enough to handle the demand.
Enter the Nordic Hamstring Curls - scroll to section 3 for the exercise!
High hamstring strain and lingering tightness is surprisingly common — even in elite athletes. We have been blown away with the effectiveness!
One of the most effective solutions we’ve found: the Half-Kneeling Hamstring Curl.
Start in a half-kneeling stance
Actively pull the back leg down using your hamstrings
Maintain spinal neutrality and hips square
Add resistance with a band or cable as you progress
We’ll include this in our deep dive and Instagram later this week, so keep an eye out.🧐 Yup - a little plug for you to check out our IG 😂.
The Nordic Curl remains the gold standard for hamstring strength, combining both eccentric and concentric work.
What it works:
Hamstrings (distal and proximal)
Glutes and posterior chain coordination
Core stabilization
Why it matters:
Builds resilience for sprinting, long runs, and accelerations
Trains hamstrings through the full range of motion
Reduces risk of recurrent strains
How to train it:
Start: 2-3 sets of 4-6 slow, controlled reps
Progress: 6-10 reps with added tempo or resistance
Focus: Hips neutral, extend from knees first, control descent, and drive back up
Key takeaway: Combine concentric-driven exercises like the Half-Kneeling Hammy Pull with Nordic Curls for complete hamstring development — stronger, faster, and less injury-prone - Stay tuned for the deep dive at the end of the month!
REMOTE STRENGTH COACHING - Two options for you to choose from.
Excited to bring this back with a new system (we created) to perfectly integrate with your training!
*by application only
We’ll be diving into hip extension and holistic hamstring strength - covering the full chain from sprint mechanics to hip and knee coordination. Plus, a practical deep dive on Hamstring Bridges, our go-to exercise for building resilient, powerful hammies. Stay tuned this month for our hamstring deep-dive!
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