The Nordic Curl is a true test of hamstring strength. At first, it seems impossible but with consistent, targeted training it is very doable. From scratch it took me about six months to hit it. Here are some progressions to get you there. I have added difficulty numbers as a rough guide but they are not exact. Each progression can be scaled. A band-assisted Nordic can be 20% of the difficulty of a full curl or greater than 90% difficulty with minimal assistance. Rather than chopping and changing
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90-90 Straight Leg Raise Test for Hamstring Length The 90-90 straight leg raise test is a reliable test to measure hamstring length. Neto et al. (2015) have evaluated this test and have found an intra-rater reliability of 0.91. We are talking about shortened hamstrings in case there is 20° of flexion in the knee in the test position or more. | Physiotutors
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