Nordic Curl Negative

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Watch Nordic Curl Negative

Technique

How to perform Nordic Curl Negative

1. For the floor setup, kneel with a partner firmly securing both ankles; add knee padding if desired.
2. Alternatively, use a glute-ham developer with supported knees, restrained ankles and front handles reachable during the descent.
3. Start tall with the hips extended and a straight line from knees through shoulders, keeping the hands ready for the catch.
4. Lower forward over about three to five seconds by gradually straightening the knees, without folding at the hips.
5. Before losing control, take support through the hands on the floor or the machine's front handles.
6. Use the hands and bend the hips as needed to reset upright; an unassisted hamstring-driven return is not required for this negative-only version.
7. Re-establish the extended-hip position before each descent.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.