Nordic Curl

This one isn't really about the concentric — almost nobody can pull themselves back up from the bottom yet, and that's fine. What it's for is building serious eccentric strength in your hamstrings, the kind that holds up at high speed. Kneel with your ankles anchored or held firmly by a partner, torso tall and hips extended. Let your body fall forward as one straight line from knees to head, fighting the descent with your hamstrings for as long as you can. Catch yourself with your hands on the floor once you can't resist any longer. Go only as far as you can control. A fast, uncontrolled fall defeats the purpose.

PLANS THAT USE IT 10

Full Body (No Equipment)2× / week · beginner

Lower Body (No Equipment)2× / week · beginner

Full Body 3x3× / week · beginner

Push / Pull / Legs (Home Gym)3× / week · intermediate

Upper / Lower (Home Gym)4× / week · intermediate

Upper / Lower (Glute Focused)4× / week · intermediate

Upper/Lower Dumbbell Split — Balanced Build4× / week · intermediate

Squat Specialization — Multi-Stance Progression4× / week · intermediate

Deadlift Specialization — Pulling Power4× / week · intermediate

Full Body 2x2× / week · beginner