Nordic hamstring curl with push-up

• Supporting partner anchors by holding just below the calf muscle, supporting with their own body weight
• Athlete maintains straight line from head to knees throughout the movement; Bracing the trunk and squeezing the glutes
• Athlete slowly leans forward from the knees; will feel tension in hamstrings
• When no longer able to maintain controlled lean, athlete falls the rest of the way towards the floor, catching themselves with hands and pushing back up to starting position

• Falling too quickly
  • Cue "Lean forward slowly until you cannot anymore"
  • Cue "Brace the core muscles as if you are ready to take a punch to the stomach"
• Bending at the hips
  • Cue "Stay tall from head to knees"
• Hands out too wide in push up
  • Cue "Hands near armpits”
• Elbows flared during push-up
  • Cue "Arrow, not a T”

*Some athletes may not be used to the tension in the hamstrings during the lowering phase. This type of discomfort is normal. It should not be painful.

• Develops hamstring strength
• Prevents hamstring strains
• Contributes to knee injury prevention
• Activates chest and shoulders