Nordic Curl Progression Made EASY

Nordic curl progression is now easier thanks to the NordSpotter by The NordStick.

If you’ve tried Nordic curls before you know how damn hard they are.

Heck, I trained for a whole month before I was able to get a single one.

Here’s where the NordSpotter Nordic curl assistance strap comes in clutch…

With this adjustable strap I can control the amount of help I get when doing curls.

So as my hamstrings get stronger I can adjust the strap to provide less assistance.

Let’s check it out!

Unboxing

Here’s what the Nordic curl assistance strap looks like.

It’s an elastic band with a protective cover and it’s connected to an adjustable strap.

The NordSpotter adjustable strap has 24 white horizontal markings.

This is what allows me to track my progress and increase or decrease the assistance provided by the band.

I can adjust the length of the strap by pressing on the black cam buckle.

For more assistance, I make the strap shorter.

As I get stronger, I make the strap longer so I get less help from the band and my hamstrings do most of the work.

The band comes with a foam piece in the center.

That goes on my neck and it’s there for comfort so the it’s not rubbing on my neck.

I’ll show you later how to set this up.

Not To Be Confused With A Nordic Curl Strap

Don’t confuse the NordSpotter Nordic curl assistance strap with Nordic curl straps used to hold your legs down on a bench.

The purpose of those straps is different than the assistance strap.

With the assistance strap I measurably control how much bodyweight my hamstrings can handle.

By the way, both of these straps can be used together for an inexpensive Nordic curl bench set up.

Nordic Curl Progression Formula

Nordic curl progressions are important and I learned this the hard way.

I’m sure you’ve heard that Nordic curls can decrease your chance of hamstring injuries.

But if you don’t progress incrementally, you can also get hurt like I did.

I pulled one of my calf and hamstring muscles while doing them.

This happened because I was using too much body weight too soon.

I tell you this because I don’t want the same thing to happen to you, which is why the NordSpotter is important.

Step 1

Start at Level 1 and attempt 7 strict reps using the NordSpotter.

If you can do 7, go up the ladder until you find a level where you can’t do 7 reps then go to Step 2.

Step 2

Complete 3 sets of as many reps as possible with 2 minutes rest between sets

Step 3

Repeat Step 2 twice a week and continue working up the ladder until you can do Nordics with no help.

How To Use The NordSpotter Nordic Curl Progression Strap

When I first started using the Nordic curl assistance strap I was putting it across my chest and under my armpits.

But I didn’t like it because the strap would slide down to my belly.

So I came up with a better way to use it.

I put it under my armpits and on the back of my neck and it feels way better.

It feels like I’m wearing a vest and it doesn’t move at all while I’m doing Nordic curls.

Changing Assistance Level

The NordSpotter Nordic curl assistance strap comes with line marks that make it easier to track my progress.

For more assistance, I set the strap shorter (buckle closer to the resistance band)

As I get stronger, I make the strap longer for less assistance.

I’ve used resistance bands in the past but they’re not adjustable like this one.

This makes Nordic curls progressions much easier, safe, and measurable.

Nordic Curl Set Up

Door Set Up

For my door set up I use three things: NordStick, AbMat pad, and the Nordic curl assistance strap.

I slide the NordStick under the door and shut it closed.

The NordStick has an adjustable strap so it can be used by anyone.

This holds my legs down while I do the Nordic hamstrings curls without hurting my Achilles’ tendon.

The door acts like a foot plate for more stability.

I set my AbMat pad in front of the NordStick to give my knees cushion so I don’t bang them up on the floor.

Here’s what that looks like: Legs anchored down and knees supported.

All that’s left is throwing the Nordic curl assistance strap on and I’m ready to do assisted Nordic curls.

Weight Rack Set Up

When setting up in my garage gym, I secure it to one of my PRx Performance weight rack posts (can also be used on a pull up bar).

Here’s what I use for the whole set up: NordClamp, NordStick, AbMat Pad, and Nordic curl assistance strap.

The NordClamp connects my NordStick to the weight rack post

Another option would be to slide the NordStick under the upright (if your rack allows it).

And once again I use the AbMat pad to protect my knees.

Sometimes I use the bigger and thicker box squat pad too.

Here’s a closer look at how I set up the strap on my weight rack.

I simply feed the strap through the end loop and pull it down to tighten it.

From the side you can see the buckle.

And again, as I get stronger I can make the strap longer so my hamstrings are doing more work.

Here’s what it looks like while I’m doing the Nordic curl.

The assistance strap will help me throughout the whole movement.

Using The Strap With a Nordic Curl Bench

Sometimes I pull my Nordic curl benches right next to my weight rack so if you have one, that is an option too.

I have the Nordic Mini by Freak Athlete and the Nordic weight bench by The Tib Bar Guy.

If you don’t have a nordic bench then the EZ Nord is an attachment that transforms any bench into a Nordic curl bench.

Pros & Cons

What I Like

• Nordic curl progression: Makes progressions much easier

• Comfortable: The resistance band has a cover that makes it comfortable plus there’s padding around the neck area

• Measurable: Lines on the strap help me to measure my progress

• Easy set up: I can secure this easily on a door or weight rack

• Prevents injury: I learned the hard way, this eases your hamstrings into the exercise so you don’t get hurt

What I Don’t Like

• Numbers: I’d like to see numbers added next to the tracking lines just to make it easier to track. At the moment I just mark it with a sharpie.

NordSpotter Nordic Curl Strap Discount Code

The Nordic curl assistance strap currently sells for $49.99 but I got the hook up for you.

Click here and use coupon code SHREDDED for a 10% discount on the NordSpotter and other equipment from the Nordstick website.

NordSpotter Nordic Curl Progression Strap Review

If you struggle with Nordic curl like I do, the Nordic curl assistance strap is for you.

Not only will it help you prevent injury but it’ll boost your confidence so you can continue reaching for that first Nordic.

Like me, as you get stronger you’ll rely less on the band and your hamstrings will get rock solid.

Check Out The NordSpotter Nordic Curl Progression Strap

Nordic Curl Progression Strap

4.65

Nordic curl assistance

4.7/5

Trackable progress

4.6/5

Injury prevention

4.7/5

Comfortable

4.7/5

Ease of use

4.7/5

Check Out The Nordic Curl Progression Strap

Shredded Dad

Garage gym athlete, gym hacks, DIY gym projects, and garage gym equipment reviews

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