VIDEO DEMO
Eccentric plus push-off return
Progression of Nordic Curl
PROGRESSION · HOW TO DO IT
Eccentric plus push-off return
These steps are written specifically for the Eccentric plus push-off return. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Eccentric plus push-off return. Kneel with your ankles securely anchored and place a pad under the knees. Squeeze your glutes.
- 02Move the pattern
Keep hips, ribs, and shoulders in one line as you lower your whole body forward as slowly as possible.
- 03Match the demand
Control the lowering phase as far as you can, then use assistance to reset if needed.
- 04Finish with control
Use your hands or a band when control ends, then assist the return instead of forcing it. Catch only when control ends.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
HAMSTRINGS / 05
Eccentric plus push-off return
Sets: 3–5 · Reps: 3–6
Eccentric plus push-off return is a progression of Nordic Curl. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The hamstrings begin shorter with the knees flexed and lengthen as the body lowers. The leverage rises quickly, making small range gains meaningful.