# @aldrinocsing on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DNCsX2hS70f
- **Gondola URL:** https://gondola.cc/posts/61802191-aldrinocsing-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/516744d569.jpg
- **Posted:** 2025-08-07T05:29:21.000+00:00
- **Account Owner:** Aldrin Buzz Ocsing (@aldrinocsing) — https://gondola.cc/aldrinocsing

## Caption

ARE NORDICS HAMSTRING CURLS RUINING YOUR RUNNING? 

Most people think that the hamstrings have a large eccentric action during sprinting where the fibres need to actively lengthen at the end of swing to decelerate the leg.

But what if I told you this is probably not the case? That the lengthening comes from passive structures in the muscle and that the hamstrings work predominantly isometrically before ground contact?

What if doing Nordics and knee curls are making things worse by adding too much bulk, increasing muscle slack and slowing you down?

Would you then condition them differently? Hooren & Bosch (2016) suggests we should!

After applying this principle with my own patients, I’ve found insane carry over into reducing pain, improving performance and saving people time in the gym.

Here are a few groups of exercises you can start using instead to train your hamstrings the way they’re supposed to.

1. ROMAN CHAIR VARIATIONS
Build massive isometric strength in the hamstrings using a GHD with load or perturbations. This is the building block you need to be able to withstand forces during running.

2. SWING LEG RETRACTIONS
Using a decline board, learn to swing your leg up and over a hurdle and pull back towards you. This mimics the “whip from the hip” action during the swing phase of running. 

3. HURDLE RUNNING
Learn to plant the foot from above and underneath your body. You get better at running by running. Increase hurdle distance to make the retraction demand harder.

Check my stories for examples of our patients and I using these drills in our own rehab! 

What do you think though 🧐 ? Do you agree or disagree? Vote + comment below 👇

#proformphysio #rehab #hamstring #running #sprinting #strengthtraining #coordination 

Ref: Van Hooren, B., & Bosch, F. (2017). Is there really an eccentric action of the hamstrings during the swing phase of high-speed running? part I: A critical review of the literature. Journal of Sports Sciences, 35(23), 2313–2321

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- **Views:** 1,023
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## Tags

sprinting, hamstring, rehab, running, strengthtraining, proformphysio, coordination

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