What equipment do you need for the nordic curl?

You need glute ham raise bench to do the nordic curl.

What is a good nordic curl?

For men, a good nordic curl is about a 155 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 57.5 lb and elite lifters pass 280 lb. For women, the standards run from about 35 lb to 165 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Glute Ham Raise Bench

Nordic Curl

How to do the nordic curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Glute Ham Raise Bench
Difficulty: Advanced
Logged as: Weighted reps
Movement: Curl
Mechanic: Isolation

Find more:Hamstrings exercises Bodyweight exercises

How to do it

Anchor your feet and kneel on the ground. Slowly lower your torso forward, using your hamstrings, then return to upright.

1Anchor your feet and slowly lower your torso forward so you feel your hamstrings lengthening and controlling the descent
2Keep a straight line from your head to your knees, engaging your glutes and core to maintain alignment
3When you can't control the descent, catch yourself with your hands and push back up, feeling your hamstrings fire

Common mistakes

Don't hinge at your hips or let your body sag, keep your torso rigid
Avoid dropping quickly without control; the goal is a slow eccentric contraction
Don't strain your lower back or neck; maintain a neutral spine throughout