A bodyweight hamstring curl performed Nordic-style with the hands giving a controlled push-off assist, making brutal knee flexion eccentrics accessible without a partner.
하체맨몸Knee flexion
시작
끝
주동근
햄스트링
협응근
둔근비복근척추기립근
장비
맨몸
패턴
Knee flexion
준비 자세
01Kneel on a pad and anchor both ankles under a fixed bar, bench, or loaded machine.
02Set the knees, hips, and shoulders in one straight line.
03Position the hands ready to catch in front of the chest.
04Squeeze the glutes to lock the hips in extension.
수행
01Lower the torso forward as slowly as possible using the hamstrings as a brake.
02Catch yourself with the hands in a push-up position at the bottom.
03Push off the floor just enough to help the hamstrings curl you back up.
04Finish the pull with the hamstrings until the body is upright again.
체크포인트
-The body stays in one rigid line from knees to head; no hip break.
-The descent is fought for the entire range, not just the first half.
-The hand push is an assist, not the driver of the ascent.
-Ankles stay firmly anchored so the pivot is at the knees.
흔한 실수
-Breaking at the hips and turning the movement into a hinge.
-Free-falling once the lean passes 45 degrees.
-Pushing the whole rep up with the arms.
-Anchoring the ankles too loosely to trust the descent.
프로그래밍 노트
-Use 3 to 4 sets of 3 to 6 slow reps; quality of the eccentric is the point.
-Reduce the hand assist over time to progress toward an unassisted Nordic curl.
-Place early in the session while the hamstrings are fresh.
