50% Nordic Curl

GymDaze demonstration

Watch 50% Nordic Curl

Technique

How to perform 50% Nordic Curl

1. Set the GHD so your knees are supported and your ankles are restrained.
2. Begin tall with arms crossed over the chest and hips extended.
3. Keep a straight line from knees to shoulders as you lower forward by straightening the knees.
4. Stop with that body line about 45 degrees above horizontal, rather than continuing through a full Nordic descent.
5. Bend your knees to pull back to the tall starting position without folding at the hips.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.