Follow the steps below and start immediately with a safe, controlled Nordic Hamstring Curl routine.
More certainty, less doubt: see exactly how to use Nordbelt correctly for fast, consistent progression.
Short explanation, immediately applicable. After step 3 you can immediately do your first set.
Swipe for steps 2 and 3
Attach Nordbelt in a stable place. You can start immediately at home, outside or in the gym.
Click the buckle and adjust the length with Velcro. After that, your setup is usually immediately good for subsequent sessions.
Use the build-up schedule below for a safe start and weekly progression.
It's that easy
See in a few seconds how to place, adjust and start training immediately.
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Use Nordbelt on almost any stable fitness bench and train directly in the gym.
Simply attach to a fence or beam and train on the field or in the park.
Place under a sturdy door and train at home without additional equipment.
Training protocol
Week 1
Once a week: 2 sets of 5 rehearsals
Week 2
2x per week: 2 sets of 5-6 repetitions
Week 3
3x per week: 3 sets of 5-6 repetitions
Week 4
3x per week: 3 sets of 6-8 rehearsals
Weeks 5-10
3x a week: 3 sets of 12, 10, 8 rehearsals
Week 10+
Once a week: 1 set of 12, 10, 8 rehearsals. Advice to maintain hamstring strength and limit the risk of re-injury.
Bibliography
