Are you a gym person and looking for equipment that can help you to increase hamstrings? Then you have arrived at the right place. In this article we will explain to you about the Nordic Bench and various muscles the Bench targets. Further you also get to know the benefits of using the Bench. Thus, go through the article to learn about the Nordic Bench in detail.
What Is a Nordic Bench?
Nordic benches are gym equipment that help in the Nordic curl, a bodyweight exercise that targets the hamstrings and, to a lesser extent, the glutes.
Nordic benches are available in various sizes and shapes, but they must all have foot hooks to provide a stable place to rest your ankles. The exercise consists of simply falling forward in a controlled manner while using your hamstrings to stall your descent once your feet are securely fastened in the hooks and you are effectively kneeling upright.
Various Muscles Nordic Bench target
Nordic benches are primarily used for focused hamstring isolations, but they also target your glutes and erectors to varying degrees.
- Hamstrings
The largest and most targeted muscle group is the hamstring. These muscles are required for all movements, but they are particularly important for explosive and stable movements (such as running). Nordic benches require you to control the eccentric motion as gravity pulls your upper body toward the floor, putting pressure on your hamstrings from your body weight. A unique feature of the Nordic bench and its corresponding curl is that they load the eccentric portion of a movement, something that isn’t found in many hamstring exercises. It’s important to remember that the hamstrings are connected to both the pelvic and lower back regions, so working on strengthening them may help with lower back pain.
- Glutes
This is a workout that primarily targets your hamstrings, but it also works your glutes. When you start your descent, your glutes will initially keep you upright before handing over to your hamstrings when you reach a 60-degree angle or so. Therefore, if your hamstrings are strong enough to allow you to lower and then raise your body back up, your glutes will bear the entire 30 degree period at the beginning and end of the exercise.
- Erectors
The erector, a tertiary muscle involved in this movement, is responsible for rotating and straightening your back. It runs up both sides of your spinal column. A workout in which you lower your body to the ground and rely solely on your hamstrings for support can put a strain on them. The erectors must work hard during Nordic curls because a tight back is required for a controlled fall.
Benefits of Using a Nordic Bench
Using the Nordic Bench there are multiple number of benefits associated, given below are the list of few of them are:-
- Increase explosiveness
Nordic benches and curls are popular among athletes for two reasons. Preventing injuries is undoubtedly the main benefit, but acceleration and leaping capability are closely behind.
- Enhanced Hamstring Strength:
The Nordic curl is one of the best exercises for developing the muscles in the posterior thigh. The three hamstring muscles that they work out are the semimembranosus, biceps femoris, and semitendinosus.
- Build muscle
A Nordic bench’s primary purpose is to enable Nordic curls, which unquestionably promote hypertrophy. Your hamstrings will get stronger and thicker as you advance from assisted, semi-assisted, and finally full-range-of-motion Nordic curls.
Exercises performed using Nordic Bench
- Nordic Curls
Nordic curls are an effective exercise that works the hamstrings mainly. The hamstrings are greatly strengthened by this exercise, which can help lower the chance of injury, particularly in sportsmen.
- Back Extensions
With the NordBench, back extensions can be done at different angles to effectively target different muscle groups. This workout, which is done at a 45-degree angle, works the lower back, glutes, and hamstrings as it targets the posterior chain.
By reducing the angle to 30 degrees, the emphasis is shifted slightly more toward the glutes and lumbar extensors, which is perfect for people who want to strengthen their lower back and core. Isometric holds at 0 degrees can be added for a more vigorous core and glute engagement.
- Hip Thrusts
To maximize the benefits and lower the risk of injury, hip thrusts must be performed with proper form and technique. With your feet flat on the floor and your knees bent at a 90-degree angle, start by placing your upper back against the NordBench. The bench should provide strong support for your shoulders.
Conclusion
The Nordic Bench is a versatile tool designed to enhance hamstring strength, improve explosiveness, and target key muscle groups like glutes and erectors. Ideal for home workouts, it offers a range of exercises like Nordic curls, back extensions, and hip thrusts, making it a valuable addition for anyone looking to achieve their fitness goals efficiently.
