Nordic Ham Curl

SKU: Nordic Ham Curl

The BC Strength Nordic Ham Curl is the easiest way to perform the nordic ham curl exercise at home. 

"The Nordic Ham Curl (NHC) has been studied extensively in the sports science literature. While some evidence exists indicating that it can help athletes sprint faster, a large body of evidence shows that it can help with the prevention of hamstring strain injuries, and it does so through two key mechanisms.

First, it builds eccentric hamstring strength. This is critical in sports as the hamstrings must be able to absorb large amounts of force. And second, it lengthens the hamstrings, which is characteristic of all eccentric training. For this reason, most strength coaches only have their athletes perform the lowering phase of the movement (the athlete lowers under control and then crawls back into position, omitting the concentric phase.)

But what about non-athletes/regular lifters? Is the NHC helpful for those seeking general strength and physique improvements? The answer is absolutely. When I started Glute Lab San Diego, I instantly began training dozens of bikini competitors. They took a huge liking to the NHC right off the bat, which was strange to me because I'm all about the glutes and the NHC is a hamstring exercise. Regardless, I started having them do NHCs twice a week for 3-5 sets of 3-5 repetitions. Initially, they couldn't control the lowering phase that well. They'd get half-way down and plummet quickly to the ground. After a few months, they got way better at them and could lower themselves under control all the way down. Some even were able to pull themselves up and perform the concentric phase without any assistance. Then they started entering their competitions, and their hammies (and glutes) looked way more developed compared to their previous year's condition. All of my competitors were pleasantly surprised and would say to me, "Bret, the only thing different in my hamstring training is the addition of NHCs." Others noticed a transfer to their deadlift strength from a steady dose of NHCs. Suffice to say, the NHC is a highly beneficial and oft-neglected exercise in strength and conditioning."

- Bret Contreras

  • Approx dimensions: 20 inches wide x 49 inches long x 22 inches high
  • Weight: 68lbs
  • Colour: Black durable textured powder coated finish
  • Padding colour: Black
  • Strong welded steel frame
  • Recommended for use up to 1000lbs
  • Recommended for users between 4'10" and 6'6"
  • No moving parts
  • Some assembly required (please click here for assembly instructions)

Nordic Hamstring Curl

Partner-Assisted Hamstring Curl

Customer Reviews

Based on 2 reviews
Great Machine

I have had this for over two years in my home gym and love it.
Sturdy, easy to use and compact enough for my home gym.
Love all of BC products!!

Joe Moca
Decent Piece but with many flaws

Overall this piece works well for me individually. But the fact that there is no adjustable position for the feet to go under makes no sense to me. With varying heights of clients of mine, many cant use this piece of equipment because it wont properly hold them in place. The padding also wears down extremely fast and already feels like my knees are on a hard wooden board. Ive only had for 6 months or so.

Join the Squad

Booty By Bret is an online strength and conditioning program for women catering to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters. Take your training to the next level and improve your physique in as little as 3 hours per week!