PUBLISHED ON Sep, 13, 2024
DIY Nordic Set-Ups
Do you feel that your Nordic progress is slow? Or even worse, are you skipping Nordics because you hate the set up for it? It may be that you have not found the right set-up for you.
Today we are going to go over some of the most common DIY Nordic Set-ups and give you Pro’s and Con’s for each so that you can find the best one for you!
We will also go over what makes a great Nordic set up so that you can ensure you are making consistent progress and getting the most out of the movement.
The friend:
We have all seen the original Nordic curl set-up. Where you have someone holding your feet down so that you can do the Nordic. You may have tried this before and then didn’t do it for very long since you always have to have someone else there to hold you down.
Pros:
- Very minimal equipment- all you need is a friend and a yoga mat for your knees.
- Takes no time to set up
Cons:
- You can only safely do Nordic eccentrics.
- If the person is not bigger than you, it may not work.
- It can be very uncomfortable on the ankles for some.
- Very hard to make measurable progress.
- There is nothing for your feet to press into.
- You wouldn’t be able to do it on your own.
The Bench + Strap Set Up
This set-up involves using a standard weight bench + some kind of strap to secure your feet.
Pros:
- Allows you to use bands or cables for assistance.
- You can do this set up on your own, without another person.
- You would be able to do this set up in most commercial gyms.
Cons:
- The width of the bench can be very uncomfortable for some as it is quite narrow.
- Can be very unstable depending on the type of bench. If you can easily push a bench over with your hand, we would not recommend using it for this DIY set up.
- The band that goes around your ankles is sometimes hard to attach unless you have help.
- We would not advise training concentric reps here as the bench might flip over.
The Barbell Set Up
Equipment needed:
- Barbell
- Weight plates
- Yoga Mat
- Hip Thrust Pad
This set up does involve a good bit of equipment, but luckily you would be able to find it in just about all gyms.
Pros:
- If set up right, it is very stable and the lowest risk of the DIY set ups.
- You can add a box or bench in front of you as a stopping point for a regression.
- You can do both the eccentric and concentric portion of the movement.
Cons:
- There is nothing for your feet to press into- limiting the power output of the hamstrings.
- Takes a lot of time to set up/take down.
- If you have smaller feet, it may not work due to the height of the barbell.
Dedicated Bench
Having a dedicated bench is going to be the ideal set-up. Here we are going to go over what makes a good Nordic Bench.
Padding
Padding can make or break your Nordic experience in terms of comfort. If you are too busy thinking about the uncomfortable feeling in your knees, you likely won’t be able to put much focus into the movement itself. Having a tick, dense foam padding on your bench is essential.
On the Nordic Hyper, we use a high density foam padding to ensure the best possible user experience.
Foot-Plate
Having a proper foot-plate is such a game changer and is an absolute must for any good Nordic Bench.
When you have the ability to push your feet into something, it not only makes you feel overall more secure, but, you can produce more strength from your hamstrings. With the foot-plate you can 100% dial in on form and power output.
The full sized footplate on the Nordic Hyper gives you everything you need to safely hit that first full rep!
Ankle Rollers
Ankle rollers are what hold you into the Nordic Bench so that you do not flip over. A key component for safety.
Most Nordic Benches + Back Extension benches will have 1 set of Ankle Rollers being the “top” ones.
Again, with the Nordic Hyper- we took it a step further and added an extra layer of safety with the bottom ankle rollers.
Regressions
The Nordic Curl is an insanely hard movement for most people. Especially those who have dealt with tight or weak hamstrings in the past (many of us here at Team Freak!)
Having the ability to progressively scale Nordics by exact degrees is so important for long term success.
The Nordic Hyper offers 10+ levels of progressions from a 45 degree incline all the way to a 20 degree decline. In other words- from complete beginner to certified FREAK Athlete.
Conclusion
In short, here are the 3 DIY set-ups for quick reference!
- The friend: Involves the use of a friend holding your feet down for security.
- The bench + strap: Involves using a standard weight bench + a strap to hold down your feet to imitate a Nordic Bench.
- The Barbell: Involves using a barbell. weight plates, hip thrust pad, and yoga mat to act as a Nordic Bench using the bar to hold your feet down.
If you are ready to take your Nordic training to the next level you can check out the Hyper Pro here - the most versatile Nordic Bench on the market!
You will not only get 10+ levels of Nordic regressions on a full sized, comfortable bench, you will also get:
-A 45 Degree Back Extension
-A full sized GHD (And the worlds first heigh adjustable GHD!)
-Decline Ab Bench
-Hip Thrust bench
-Reverse Hyper
-Leg Extension
-Hamstring curl
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