Training Tip: Nordic Hamstring Curl and Glute-Ham Raise Progression

Hamstring strength is highly worth training

I’ve been seeing great results from the Nordic hamstring curl (NHC) and glute-ham raise (GHR) with all the Craftsbury Green Racing Project teams in pelvic control and reduced low back pain. Rowers and skiers alike comment on feeling more “planted” and stable in sport training, and that doing NHC and GHR often helps their low back feel better than coming into the session.

I wrote about these in the spring with my new demo video, and want to come back to it with the progression I’ve used with all of our athletes since. It has been universally challenging for them, and caused many a sore hamstring at first, so I recommend beginning the progression in the off-season away from intensive sport training.

I begin with the 5-week NHC progression, plus a 6th week optional deload. You can do the NHC with no equipment other than something (or someone) to hold your feet down. The NHC is valuable on its own, even if you don’t have a GHR or don’t want to continue the progression. I think all rowers should be doing the NHC to fill the gap of eccentric hamstring strength in knee flexion.

• Week 1: 3 sets of 3 reps with a 2-second lowering phase

• Week 2: 3 x 3 with a 3-second lowering phase

• Week 3: 3 x 3 with a 4-second lowering phase

• Week 4: 3 x 4 or 4 x 3 with a 4-second lowering phase

• Week 5: 4 x 4 with a 4-second lowering phase

• Week 6: Deload (no NHC or just 3 x 3 with 2-second lowering)

This is the only time-bound phase of the NHC-GHR progression. It’s crucial to learn how to hold tension in the hamstrings (not shifting it to the back muscles), build up hamstring muscle strength, and gradually get through the initial phase of high muscle soreness that can result from training a neglected muscle group with eccentric muscle actions.

Some athletes may continue just doing NHC, between 3-4 sets of 3-5 reps with a 3-4-second lowering phase. I think this is the minimum effective dose for maintenance when done once per week, and something that just about any rower can do as part of their training. We might also add other variations of the NHC, including band-assisted full-phase or short-range.

The GHR is harder because it involves both the lowering phase (eccentric) and lifting phase (concentric), with a very challenging point of reversal between the two. Begin with the band-assisted GHR, then semi-assisted, then eventually unassisted. This is not on a timeline and just depends on the adaptation to the training and personal desire to push or prioritize the exercise. We typically do 2-4 sets of 5-10 reps once per week, occasionally more than 10 reps in the off-season, using whichever variation of the progression is appropriate for the athlete.

Band-Assisted GHR: The band is at its maximum stretch point at the bottom position of the exercise, where the lifter receives the most help to reverse the lowering phase into the lifting phase.

Bridge: Similar to chin-ups, do a few unassisted reps and then complete the set band-assisted. For example, do 2 unassisted reps and then 8 band-assisted reps for a total of 10 reps. Gradually invert the ratio: 3+7, 4+6, 5+5, 6+4, and so on until doing all reps unassisted.

Unassisted GHR: Attention to near-full knee extension at the bottom position for full range-of-motion (ROM). The goal is a straight line from heels to knees to hips to shoulders at the bottom, parallel to the ground, and then making the movement come from the hamstrings to flex the knee while keeping the hips and shoulders aligned. I generally find it better to do band-assisted for full ROM, then decrease assistance from there, versus unassisted for partial ROM and trying to increase ROM from there.